Your kids’ immune system: how to boost it

immune system

The Immune System is responsible for protecting our body from harmful germs, viruses and bacteria. The immune system may be weakened due to some external factors such as cold, unhealthy food or viruses. We are surrounded by bacteria, germs and bugs in our daily routine and this has its advantages as well. Connection with bacteria makes the child’s immune system strong. Our immune system produces antibodies and keeps a “history” of how to destroy bad bacteria. However, in order to keep a child’s immune system balanced, we could include immunity boosters specially during the period when they are growing and are in the body formation process.

Tips to Boost Your Kids Immune System

1. Healthy food

This is crucial for your kids` immune system. Here is the list of food you will need to add to your child’s diet.

Oily fish- Omega-3 fatty acids have an impact on eye health, brain health, heart, metabolism and many more benefits. They are found in oily fish (salmon, mackerel, fresh tuna), nuts & seeds like walnuts, pecans, hazelnuts, flaxseeds and green leafy vegetables. Omega-3 fatty acids successfully fight infections. If your kid doesn’t find it tasty you may replace them with Salmon fingers, potato fish cakes, cod bites or salmon fajitas. Important! children under 5 year should not eat whole nuts. It’s risky as they may swallow it and harm themselves.

Yoghurt- Yogurt contains germs called probiotics. They improve gut health and help to fight sickness such as cold, strep throat or ear infection.

Fruits and vegetables- all fruits and vegetables contain vitamins and minerals essential for the immune system, specially when served in a nice way (as a rainbow for example). Particularly you need to focus on Vitamin A,C, D and carotenoids. Carotenoids are immunity-boosting phytonutrients. They are rich in:

  • carrots
  • green beans
  • strawberries
  • oranges

Phytonutrients help to increase the infection-fighting white blood cells and can prevent chronic diseases like cancer and heart disease in adulthood. Try to use phytonutrients in your daily diet.

2. Good sleep

Good sleep will keep your kid’s body full of energy and will reduce stress levels. It makes children more susceptible to illness, increasing cells that protect and fight against infection. The amount of sleep your kid needs depends on the age. 

  • Newborns- 18 hours daily sleep
  • Toddlers- 13 hours daily sleep
  • 12 years and more- 12 hours daily sleep

3. Breast Feed

Breast milk is rich in nutrients,  immune-boosting antibodies and white blood cells. This is the most powerful way to boost your kids immune system, though breastfeeding may not be easy for mums. Taking into account that breast milk can have a crucial impact on a baby’s brain power and prevent diseases like diabetes, Crohn’s disease, colitis, and certain forms of cancer later in life, try to feed them with breast milk, if possible.

4. Outdoor activities

Spend time with your family outdoors. It can be sport or just a walk in the evening. Training has a good impact on the immune system, but for your kid you will need to turn to a specialist to point out the exercises that would not be harmful for bone and body formation.

5. Don’t panic

You can be a great parent, keep a daily diet for your kid, spend much time outdoors but still you can’t prevent him from getting a cold, flu or any other virus. Remember, it’s just life and it’s normal if your kid gets a little bit sick.

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