7 FOODS THAT HELP BOOST YOUR CHILD’S IMMUNITY

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We all are born into this world with an immature immune system. It’s only when we are exposed to the viruses or bacteria, the white blood cells in our body recognize the foreign invader and destroy it. So, the immune system develops throughout our lives when we are exposed to the disease-causing germs. Therefore, babies have a poor immune system as compared to adults.

 

Breastfeeding, and vaccinations help boost the child’s immunity in the earlier years. But as the child grows, he/she is exposed to a vast array of germs owing to increased activities and other environmental factors. Having a balanced diet sure improves immunity and we all know that! But adding a few foods to the daily diet of the child may help him/her build their immune system and fight the disease better.

 

Here’s a list of 7 foods that will help boost the immunity of our little ones:

 

CARROT – Carrots are a rich source of beta-carotene. This helps support the body’s mucous membrane lining the respiratory tract and the gastrointestinal tract. The beta-carotene lining makes it difficult for the bacteria to enter the bloodstream and cause the disease. The ideal amount of beta-carotene required for building resistance is obtained from 5-10 carrots a day!

Of course, it’s difficult to consume that many a day. But there are other sources of beta-carotene too. They are mangoes, papaya, orange, melon, green leafy vegetables, pumpkin, whole milk, curds and butter.

 

CURD – Contrary to the popular myth that eating curd causes cold, consuming 170 grams of curd a day actually reduces chances of hay fever attacks.

Probiotics in the curds are the good bacteria that keep the lining of the gastrointestinal tract free from disease-causing germs. The probiotics stimulate the white blood cells (nature killer cells and gamma interferons) to fight against the disease-producing bacteria.

 

GARLIC – The active compound found in this potent onion relative is known as allicin. Allicin is responsible for the distinct garlic smell and for a lot many medicinal properties too. It has potent antiviral and antibacterial properties.

 

Garlic is also rich in Vitamin B1, B6 and C. It is also a good source of minerals like iron, calcium and phosphorus. These prevent and reduce the severity of common diseases like common flu and colds.

 

ZINC-RICH FOODS – Zinc is a metal and a trace element present in our diet. Zinc deficiency causes an increased risk of infections and can also cause digestion issues which prevent absorption of important nutrients. Zinc-rich foods have a good healing property and also helps alleviate the oxidative stress that can cause cell death.

Sources: Milk, whole grain cereals, mushrooms, nuts and seeds (especially pumpkin seeds) and beans.

 

MUSHROOMS – since ages they are known for their immune-boosting properties. They are loaded with antioxidants and are a rich source of zinc which help fight the common cold and flu.

The common edible mushrooms are the Asian mushrooms also known as Shiitake, oyster mushrooms, Enoki and Shimeji mushrooms.

You can add them to your vegetables, sandwiches, soups, pasta, pulao, noodles, etc.

 

NUTS & SEEDS: Dry fruits, nuts and seeds are rich in Vitamin E, Zinc and Selenium. They are also a great source of fiber and antioxidants like omega-3. Adding almonds, cashews, dates, groundnuts to our daily diet will help keep our cells healthy. Also, seeds like sesame (til), sunflower and pumpkin will help boost immunity.

 

Apart from giving these foods to your child, consuming low-fat food is also necessary to improve and maintain immunity. Limit intake of fatty food in your child’s menu, cut down on fried and oily snacks, limit sugar intake and avoid giving processed food to your children.

 

Diet plays an important role in building the strength of your child’s immune system.

Regularly consuming the foods listed above may help reduce the frequency of them falling sick and may help them recover from illness more quickly.

In case, your child is unable to eat/consume these foods, you might want to consider taking supplements as per your paediatrician’s advice.