ways to boost immunity in children

ways to boost immunity in children

Children are among the most vulnerable groups to diseases due to weak and incomplete immune systems.
Here are some foods to strengthen children’s immunity and maintain their health in this article.
Let’s learn about several foods to strengthen children’s immunity and other tips in this regard, as follows:

Foods to strengthen children’s immunity

Some foods help boost the immune system in children, including the following:

milk

Yogurt contains probiotics, which are beneficial bacteria that reside in the intestines and help in the functioning of the digestive system.But it also helps the immune system function and fight disease.
In a study conducted in 2010 on a group of children, 19% of them had a reduced risk of infections and diseases, such as: colds, ear infections, and sore throats when eating milk regularly.

red pepper

Red pepper is one of the richest sources of vitamin C, which greatly enhances the work of the immune system, and this makes it among several foods to strengthen the immunity of children.
Red bell peppers also contain beta-carotene, which promotes healthy skin and eyes.

Walnuts and Almonds

Walnuts are one of the most important foods to strengthen the immunity of children, delicious, as they contain omega-3, which is one of the most efficient nutrients that contribute to strengthening the immune system and fighting diseases, especially respiratory diseases that usually afflict children in abundance.
As for almonds, they are rich in vitamin E, which is important for the development of the immune and skeletal systems.

citrus fruits

Citrus fruits are among the most popular foods to boost immunity in children.
In addition to its sweet taste for children, it is rich in vitamin C, which strengthens the immune system and increases the production of white blood cells.

protein sources

Red and white meat and fish should be an essential part of your child’s balanced diet, as they are important for growth and supply the body with important minerals. Such as: iron and zinc, which are responsible for strengthening blood and immunity.
These foods are also an important source of vitamin B6, which is important for the functioning of the immune system.

Fruits and vegetables

Fruits and vegetables are among the most important foods that help in strengthening the immune system of children, providing the child’s body with vitamins and antioxidants and protecting against diseases, such as:

  • Cranberries.
  • the strawberry.
  • broccoli
  • sweet potato.

Avocados are also one of the best foods for boosting a child’s immunity because they contain healthy fats and vitamin E.

legumes

Legumes should be added to the child’s diet, as they also help provide the body with vitamins and minerals that are important to strengthen immunity.

Tips to strengthen children’s immunity

In addition to what we mentioned of foods to strengthen children’s immunity and the importance of a healthy balanced diet that combines proteins, carbohydrates, and healthy fats, here are some other tips to help strengthen your child’s immunity:

Maintain a healthy sleep for your children

Not getting enough sleep reduces the effectiveness of the immune system in fighting microbes and cancer cells.
Babies need 16 hours of sleep, and pre-school children need 10 – 13 hours of healthy sleep.

Breastfeeding

Mother’s milk contains natural antioxidants to fight many diseases and strengthen child’s immunity. Mother’s milk has been found to have a positive effect on all of the following:

  • Increased health and mental strength.
  • Help protect against type 2 diabetes.
  • Crohn’s disease prevention.
  • Reducing the risk of developing cancer in the future.

Playing sports

Your child should be encouraged to play the sports he loves; This is because regular exercise increases the number of natural killer cells in the immune system and protects against disease.

Protect your child from the danger of secondary smoking

If you are a smoker, we advise you not to expose your child to the risk of secondary smoking.
Because children are more vulnerable to the dangers of cigarette smoke, as it contains many harmful substances that kill natural cells and increase the risk of a child suffering from respiratory diseases, such as: bronchitis and asthma.

Be careful not to use antibiotics unnecessarily

The most destructive way to weaken the immune system in children is to use antibiotics without a medical need.
They should not be used in cases of influenza and colds that are caused by a virus, as antibiotics treat bacterial diseases only, so antibiotics should be dispensed with medical advice and only when needed.

Vitamins to strengthen child’s immunity

vitamin C

Vitamin C is important for the health of children and the immune system as it is an antioxidant, and antioxidants help reduce damage to cells from free radicals present in the body.Vitamin C is also concentrated in many immune cells indicating that it is an immune-boosting agent, and also helps children’s bodies better absorb iron.

Vitamin C sources

In addition to supplements, good sources of vitamin C include:

  • orange;
  • Kiwi fruit.
  • the strawberry.
  • broccoli
  • tomato.
  • Pepper.

Recommended quantities
According to the recommendations, the amount that children need of vitamin C is:

  1. 0-12 months: 25 milligrams per day.
  2. 1 to 10 years: 30 milligrams a day.

Although the medical evidence isn’t conclusive, it does show that vitamin C may help shorten the duration of a cold, but it does not reduce the number of times a child will catch a cold or how severe it is.

Vitamin A

Vitamin A strengthens immunity, prevents blindness, and helps children grow stronger and healthier. Children who are deficient are at greater risk of disease and early death, and it is the leading cause of preventable blindness in children. Vitamin A deficiency may contribute to: increased morbidity and mortality due to a weakened immune system, slowed growth and development, permanent blindness and night blindness.

According to the International Nutrition Organization, which is based in Canada, providing children between the ages of six months and five years with two doses of vitamin A annually may lead to the following:

  • A 12-24% reduction in the overall risk of death.
  • Reducing the incidence of diarrhea by 12%.
  • Reduce the rate of measles infection by 50%.
Vitamin A sources

Good sources of vitamin A include:

  • Dairy products.
  • fortified fats.
  • Carrots, sweet potatoes, and mangoes.
  • Dark green vegetables, such as spinach, cabbage, and broccoli.

Recommended quantities
According to the recommendations, the amount that a child needs of vitamin A is:

  1. 0-12 months: 350 mcg per day.
  2. 1 to 6 years: 400 mcg per day.

Vitamin E

In several studies conducted on taking daily doses of vitamin E, it was found that those who took adequate daily doses of it had a higher immune system response to diseases.

This is due to the fact that vitamin E stimulates the production of natural killer cells and B cells, the cells that get rid of germs and cancer cells, and it is known that getting adequate amounts of this vitamin means promoting cardiovascular health.
Its most important natural sources are vegetable oils, seeds, grains, and leafy vegetables.

B vitamins

Speaking of children’s B vitamins, a study found that vitamin B2 enhances the prevention of bacterial infection. Several studies have also indicated that vitamin B6 deficiency can have a negative effect on the immune response, such as: lymphocytes, and T-cell population.

It was also found that taking nutritional supplements to fill the deficiency in vitamin B6 will have a positive effect on the work of the cells of the immune system. Therefore, in order to strengthen the child’s immunity nutritionally, we advise you to make sure to give your children enough of the various sources of vitamin B, which are found in whole grains, leafy vegetables, meat and its alternatives, and milk and dairy products.

Vitamin D

In one study, it was found that vitamin D, which is produced by the skin when exposed to sunlight, increased the immune system’s response against some types of germs.

There is no doubt that vitamin D is of great importance to the health of the body and to protect it from diseases, so to strengthen the child’s nutritional immunity, make sure that your children take an adequate amount of it either through safe exposure to sunlight, or by eating sources rich in it, such as fortified milk, and cereals. Fortified whole foods and fish such as salmon, mushrooms, and eggs.

zinc

To strengthen the child’s immunity nutritionally, we mention here the role of zinc, as it is one of the famous minerals known for its importance for the growth and immunity of the child.

Therefore, many formulations of formula milk and breast milk substitutes contain it in their products.
It is an essential element for the work and formation of immune system cells, as it increases the production of white blood cells that protect against infection, and it also increases killer cells and antibodies that help get rid of cancer cells.

As for its deficiency, it was found that it affects the ability of T cells and other immune cells and works to reduce their efficiency, especially in the elderly.


Zinc can be obtained from food sources that include red meat, fish, legumes, whole grains, milk, and eggs.

It is worth noting that an increase in the level of zinc in the body may lead to nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headache, so it is important to adhere to the upper limits of zinc intake per day.

Other ways to strengthen the child’s immunity

After identifying the most important vitamins to strengthen the child’s immunity and healthy foods that contain these vitamins.

Here are some ways that help in strengthening the immune system in children as well:

  • Good and comfortable sleep for children, as this helps strengthen the immune system, relax the body, and renew and heal cells
  • Keeping the child engaged in physical activities continuously maintains the flexibility of the child’s body and enhances the immune system’s resistance to infection.
  • Getting rid of stress, anxiety and negative feelings in children with the help of parents has a great role in maintaining and strengthening the immune system in children.
  • Resorting to the use of nutritional supplements after consulting a doctor, such as vitamin D, where it is difficult to be exposed to the sun, which is a source of obtaining vitamin D in cold weather, or when parents have problems convincing their children to eat some types of foods that contain vitamins that the body needs.

Tips to maintain a child’s immunity

After reviewing many ways and vitamins to strengthen the child’s immunity.

Here is a list of the most important tips to follow to maintain your child’s immunity and health:

  • It is preferable to provide healthy meals for children that contain a variety of vegetables, fruits, whole grains and lean proteins that contain the most important vitamins to strengthen the child’s immunity, in addition to foods that contain probiotics that help strengthen the immune system to resist infection and reduce the risk of colds and inflammation. Throat and ear.
  • It is advised to provide the child with appropriate amounts of food and not to force them to eat more than their energy
  • It is recommended to eat whole foods instead of juices, as they contain higher levels of vitamins and minerals, such as oranges, which contain higher levels of vitamin C compared to drinking orange juice.
  • Lean meat is preferred due to its ability to help white blood cells fight infections and maintain a healthy immune system.
  • It is recommended to conduct periodic checkups for children to ensure the proportions of vitamins and minerals in children
  • Commitment to receiving the vaccinations prescribed by the Ministry of Health helps reduce the incidence of diseases that weaken the immune system and threaten the lives of children.

Important information about the immune system


Here is some information about the immune system:

  • The immune system is a system of vital processes carried out by the body’s systems in order to protect them from diseases, toxins, cancer cells and foreign particles. This vital system identifies and determines or eliminates the factors that cause disease.
  • The immune system can identify a myriad of disease-causing agents and foreign bodies such as viruses, parasites, and worms.
  • The immune system, like most of the organs in the body, depends on proper nutrition, so it is preferable to include the aforementioned list of immune-strengthening foods in the daily diet.
Tags: boost immunity, Natural recipes

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