Ways to boost your child’s immune system:
- It starts with a great diet.
Children’s immune systems can take a hit if they are constantly being bombarded with food intolerances, additives, preservatives, and sugar. When a child has a food allergy, his /her digestion suffers, inflammation is ramped up, which makes fending off viruses and bacteria much more difficult. It is a similar when a child takes in more additives and preservatives than her body can deal with.
Sugar has been shown in many clinical trials to actually suppress immunity. To keep kids well, limit their overall intake of additives, sugar, and find out which foods are allergens. Focus on plenty of fresh veggies, whole fruits, nuts, seeds, legumes, eggs, and meat.
- Maintain your child’s microbiota
Probiotics are the friendly helpful bacteria that naturally occur in our guts. They protect our digestive tracts, help us to digest food, assist in toxin clearance, and shield us from invading bacteria and viruses. When this bacterial balance becomes disrupted in children, we can see changes in a child’s ability to fend off infections.
- Help calm their stress and anxiety.
In today’s fast-paced world, parents are overstressed, children are over-scheduled, and everyone suffers. Children’s bodies have the same response to stress that adults’ do — their cortisol and adrenaline rises. When this elevation in stress hormones is sustained, their immune systems’ response is lowered.
It is important for children to have lots of down time, time for creative play, and simply times of rest. Busy bodies need to take a break every now and then for their immune systems to thrive.
- Remember that fever helps fight infection.
Although many parents panic at the first sign of a rise in temperature on the thermometer, it is important to recognize that fever is only a sign of and not an illness itself. Fever is your child’s body’s response to an infection and without it; her body is not as effective at fighting the illness. The truth is your child’s immune systems works better at a high temperature too, so she can get better quickly. Please note that while I do encourage fevers, it is important to see a physician to make sure the fever is not a sign that something else is going on.
- Make sure they are getting enough good sleep.
Most children are not getting the required amount of sleep. Depending on age, children need between 10 and 14 hours of sleep per day. In addition, it is the quality of sleep that matters most. For proper secretion of melatonin (our sleep hormone), children need to sleep in the dark, without a night light. Since electromagnetic frequency has also been shown to affect sleep quality, make sure your child’s room is unplugged. Make sure all electronic devices are unplugged or better yet, just keep them in another room.
- Supplements and herbs can work wonders.
The best supplements to boost a child’s immune system are vitamin D and zinc. For allergies, fish oil, vitamin C, and nettles work wonders. Please make sure to see your physician before starting your child on any new supplement or herb regimen.
*Foods to Boost the Immune System in Children
- Fruits and Veggies
Citrus Fruits Vitamin C is a huge immune booster, especially for kids. It is a proven cure for colds and flu that are common in children.
Fruits rich in Vitamin C like
oranges, papaya, grapefruits and strawberries.
Vegetables Rich in Vit C:
Bell peppers, broccoli, sweet peppers, etc. help boost child’s immunity. Raw bell papers are best source of Vit C. Bell Paper and Corn Salad is best way to make children eat the raw bell papers happily.
- Immunity Booster Salad:
Slightly cooked Broccoli pieces + chopped raw bell pepper (green, red and yellow pepper) + Cooked Corns + whipped yogurt + Some Sugar. This colorful salad having crunchy vegetables and creamy yogurt make it an awesome salad for the whole family. Give this salad regularly to make your child’s immune system stronger.
Allicin present in garlic fights bacteria and infections. Especially effective in cold and flu. Raw garlic is more effective than the cooked. However, as most of kids do not like the taste of the raw garlic.
Here is a tip: Roast garlic just for the Smokey flavor then crush and add it to tomato base pasta or add it over pizza or hide it inside the sandwiches.
- Sweet Potatoes:
Power packed with Vitamin A sweet potatoes are very healthy for kids.
Sweet Potato Chips for Kids: Not really, chips, the name is to trick kids to make them eat this healthy snack.
– Wash the sweet potatoes; scrub the skin to remove the dirt. Wash again.
– Without peeling, make thin slices.
– Take some butter in a frying pan and now just cook then slices, turn and let them turn a little brown.
Little crispy from outside and soft from inside these slices are best snack for your kids loaded with Vit A.
For fighting third bodies in your body you need healthy and enough white cell. Mushrooms help you make white cell the warriors. Kids love mushrooms in soups, pizza, salads. If your kid does not like mushrooms, then you can hide the small pieces in vegetable soup, in sandwiches. Make sure you wash and use mushrooms quickly.
We all know how healthy spinach it. The beta-carotene and antioxidants present in this leafy green vegetable
Yogurt is filled with beneficial germs called probiotics that not just help in digestion but also helps in fighting sickness. Studies have shown that yoghurt can lower the risk of colds, infections and strep throats by 19%.
- Lean Meats
Lean meats are loaded with protein, which goes a long way in building child’s strength and stamina. Adding to this, they also have enough zinc, which is a key nutrient to help developing immunity naturally and fight off infections.
- Chicken soup
Make soup from chicken with bones rather than just boneless breasts. It contain amino acids that are anti-inflammatory and hence better health to fight diseases.
Hot Chicken soup in cold help hydrate body and loose the nasal secretion, which is way of reacting your body to get rid of bacteria and viruses.
The powerhouse of Zinc, Oysters will provide your child’s immunity to strengthen with healthier production of white blood cells. Oysters are one of super foods on earth so having them regularly is very good for a healthy body.
Note: Raw oysters are not recommended for young children hence make sure you cook them properly while serving kids.
Crabs contain proteins, minerals, vitamins and Omega-3 fatty acids. But the reason why Crabs are good for healthy immunity is the Selenium in Crabs. The Selenium is a vital nutrient, which boosts defense system of antioxidants and prevents the damage to tissue and cells.
- Nuts and Seeds:
- Walnuts are rich in omega-3 fatty acids, which are known to fight illness. Studies have shown that omega-3 fatty acids help the body fight against respiratory infections.
- Sunflower Seeds:The antioxidants in sunflower seeds along with loads of nutrients like Vit B6 and E, Minerals like Magnesium and phosphorus are densely packed in Sunflower seeds. These seeds are delicious and fun to eat so your kid will not be reluctant to eat. If your children are younger than 5 years old, you had better give them the kernels from seeds. If your child does not like the raw seeds then, roasting is an option.
- Healthy Spices for Healthy Body:
Turmeric is very effective in cleaning the third bodies. Turmeric is Anti-fungal, anti-viral and fights cancer-forming cells. The antioxidants and anti-inflammatory properties of turmeric are beneficial for supercharging your child’s immunity.
Tip: body absorbs the turmeric accompanied by black pepper (which is also healthy for immunity improvement) better. However, please note these both spices are known to induce body heat so use it adequately.
Remedy for cold: Add a pinch of turmeric to hot milk and feed it your child.
Cinnamon is packed with antioxidants, proanthocyanidins and polyphenols and has anti-fungal, anti-viral, anti-bacterial properties.
#Tips to Maintain Health and better Immunity
There are several other tips that you can follow to develop your child’s immune system naturally. Here they are:
- One spoon of honey in the morning will boost your child’s immunity easily and effectively.
- Eggs are great sources of protein and other vital nutrients. Feeding your child an egg everyday aids in his/her immunity functions.
- It is a huge misconception that children who are isolated from other children especially in play area can be healthier. It is necessary for your kids to meet germs so that their immune system will develop its own mechanisms to deal with such contacts in the future.
- Washing hands thoroughly before meals and after returning home will prevent many infectious illnesses.
- Gargling with water at least once a day will help your child have a cleaner mouth since many infections starts from there.
- It is necessary that your child have ample playing time. Physical exertion helps greatly in boosting their immunity.
- Getting enough sleep is an absolute necessity. It is when your child’s body recuperates from the day’s activities and prepares itself for the next day.