Boost That Immunity!
We all know that our immune system is that security guard that does a remarkable job of defending us against outside invaders like bacteria, viruses, fungi and toxins. However, when a germ successfully enters into the body, the immune system fights against it by producing antibodies. Antibodies bind to foreign objects and prevent them from attacking the normal cells. Like any other fighting force, the immune system army marches on its stomach. Hence, healthy immune system warriors need good, regular nourishment for boosting immunity.
So, what can we do? Following a nutritious diet and physical exercises are the best steps for keeping your immune system functioning well. A truly healthy immune system depends on a balanced healthy diet. A diet that consists of the right balance of nutrients like Vitamin A, Vitamin D, Vitamin E, Vitamin C, zinc, iron, and selenium makes way for a healthy immune system. To paint a clearer image for all the parents, here is a list of the foods that help strengthen the immune system-
Bright colored vegetables- Vegetables like capsicum, beetroot, cucumber, carrot, sweet potato, tomato, spinach, and lettuce come under the categorization of colored vegetables. They are rich in antioxidants like carotenoids that help in producing a high concentration of Vitamin A. Vitamin A is an infection-fighter and comes in two forms: animal foods such as fish, meat, and dairy or from bright colored veggies. You can use these veggies to create a delicious soup, grill a tasty sandwich or turn them into nuggets for your little one; Mixed Vegetable Soup Recipe For 1 Year+ Toddlers & Kids | Immune-Boosting, Healthy Baby Food – YouTube
Yogurt- Yogurt or curd is a probiotic which has good, useful bacteria present in it. It strengthens the intestinal tract from any gastronomical illness. These bacteria strengthen the immune system by fighting against several microbes and inhibiting their growth in the intestine. This strengthens the gastrointestinal tract from any gastrointestinal infections. If the yogurt has a watery layer on top, then that’s the sign of good yogurt. Incorporating the yogurt in a fruit bowl or turning it into a glass of lassi always does the trick. Check out these yummy recipes! Fruit Lassi|4 types of Lassi|Lassi Recipes|Mango|Papaya|Watermelon|Banana Lassi|MyRecipeBookbySapna – YouTube, 3 Healthy YOGURT BOWLS with Dual Action | HONEYSUCKLE – YouTube
Berries- Berries are rich in Vitamin C, phytochemicals, and bioflavonoids. Berries are also rich in antioxidants that encourage the body to fight against microbes. Some of these include strawberries, raspberries, blueberries, cranberries, blackberries, grapes, and gooseberries. . Indian gooseberries, also known as “amla”, are rich in Vitamin C. Vitamin C may help in preventing infections or shortens their stay. The gooseberries help in increasing the count of white blood cells in our body. For an optimal immune system boosting effect, feed your child a bowl of mixed berries rather than just one type.
Eggs- Whole eggs are among the most nutritious foods on the planet and are a great source of good cholesterol. They contain a little bit of almost every nutrient you need. They consist of Vitamin D, Vitamin B, zinc, and selenium. Vitamin D, also called the “Sunshine Vitamin” is one of the essential nutrients for the body. Selenium is an antioxidant that lowers oxidative stress in your body. It reduces inflammation and enhances immunity. Hard-boiled eggs make an easy snack for all ages. What’s better than an irresistible egg cheese roll, right?
Nuts and seeds- Serve children a wide variety of seeds like sunflower, pumpkin, flax, chia, hemp, sesame; to boost their immune systems. Eating a wide variety of seeds gives us nutrients like zinc, omega-3 fatty acids and vitamin E and makes our immune system happy. Omega-3 fatty acids can boost the immune system by reducing inflammation and also help in enhancing the function of immune B cells. Nuts like hazelnut, peanut, almonds, pistachio and coconut make the right choice for boosting the immune system. These protein-packed powerhouses of vitamins and minerals are rich in antioxidants such as vitamin E, Omega-3 fatty acids and zinc. Use nuts and seeds to bake chocolate almond cookies or slather peanut butter onto a hot toast and there you have a mouth-watering snack for all children.
Here’s a quick and simple recipe for a yummy chocolate almond cookie- Chocolate Chip Almond Cookies | Chewy and Delicious | Sweet Tooth – YouTube
Garlic- Garlic is also known as the stinky rose; this pungent bulb can keep colds and flu viruses away. It has the power to stimulate the production of white blood cells within the body and can even serve the function of an antioxidant for children. Garlic has anti-bacterial, anti-viral, and anti-fungal effects. This vegetable has to be included in your diet, especially during the cold and flu season. Children may be reluctant to ingest it directly. Hence, you can add them to soup or curry. This would help eat the garlic without tasting it distinctively.
A child’s immunity is a reflection of his/her lifestyle. Along with these foods, regular sleep and ample physical activity are essential to keep the immune system healthy. Deep breathing, meditation, and communication can help pinpoint sources of anxiety and stress that affect the immune system. Making healthy choices and lifestyle changes would keep them away from any infections. Let us all make way for a healthy and long life!