Building immunity starts right from birth - breastmilk gives newborns the nutrients and antibodies called immunoglobins, a kind of protein that allows a mother to pass on her immunity to her baby.
However, as they wean, you have to consider other forms of food and learn how to increase immunity in children with the right nutrients.
If you want to know how to increase immunity of a 5 year child, a pre-teen or a toddler, read our list of tips and children’s immune booster foods below.
1. Turmeric
One of the best foods for immunity, turmeric has a wide range of benefits and can help provide relief from cough, colds and a sore throat. It can also reduce hay fever symptoms such as sneezing, itching, runny nose and congestion.
The active component in turmeric, curcumin, is a potent antioxidant that helps boost immunity. However, for the proper absorption of turmeric and curcumin, it must be combined with fat and black pepper.
One of the best way to consume turmeric for better immunity is with a mug of haldi doodh before bedtime.
2. Citrus Fruits & Vitamin C
Citrus fruits like oranges, lemons, limes, pomelo, musambi, grapefruit and kiwi are rich in Vitamin C. Vitamin C is the protective vitamin and helps keep cold and flu at bay. It is also known to increase the production of white blood cells.
Vitamin C cannot be produced by the body naturally, so it is imperative that you give your children plenty of fruits and foods that contain the nutrient. Nimbu paani and musambi juice are good options in the summer.
3. Nuts & Seeds
Nuts are a good way to give your kids a good dose of antioxidants, minerals and proteins, along with healthy fats. Flaxseeds and walnuts are excellent sources of Omega-3 Fatty Acids, which are known to support the immune system by influencing the functioning of immune cells. Studies also indicate that Omega-3s cut the number of respiratory infections in kids.
4. Green Leafy Vegetables
Green leafy vegetables like spinach, kale, moringa (drumstick leaves) and curry leaves are excellent for immunity and overall good health. They are rich in iron, fibre and antioxidants.
Moringa is an easily available leafy green that is a good source of copper and vitamin A, which help build immunity. Curry leaves are used liberally in Indian cooking and are a good source of Vitamin E, Vitamin A and copper, which help boost immunity and resolve inflammation issues.
5. Yoghurt
Yogurt is a good and easy food to add to your child’s daily diet for better immunity. It works well as protective anti-infection agent and can build resistance and improve gut health.
It is also rich in calcium. You can include yogurt in the form of smoothies, with muesli, in chaat etc.
Now that you know how to boost a child’s immune system naturally, you can incorporate these practices into your daily routine and give them the right foods for child immunity.
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