Health | Lifestyle | Immunity | Tips for Boosting Kid's Immune System

Immunity boosting tips for kids

In the wake of the Covid-19 epidemic, people are taking the necessary precautions, such as regular hand wash, use of sanitizers, use of masks, social distancing, minimal personal interaction, and so on. But keeping kids safe and boosting their immunity is the major concern of all parents, more so in the current pandemic situation. Here are a few simple changes which could be made to your kid’s diet and lifestyle which will help build better immunity.

As per the World Health Organisation, “People who eat a well-balanced diet tend to have healthier with stronger immune systems and at lower risk of chronic illnesses and infectious diseases.”

We all want our children to have a healthy life and for that, it is very important to inculcate healthy habits and take adequate steps to boost their immune system from an early age. Though the external factors cannot be controlled, making a few changes in our daily lifestyle will definitely help boost their immune system.

Here are the few things which we all should keep in mind while adopting a healthy lifestyle.

Food: We are what we eat.

Make sure that we include power foods that contain nutrients to build their immunity and fight illnesses.

Protein is vital to maintain, build and repair body tissue and fight viral and bacterial infections. Protein makes up the building blocks of organs, muscles, skin, and hormones. Meanwhile, children need it for growth. Some protein-rich foods are:

Eggs, Almonds, Chicken, Oats, Cottage cheese, Greek yoghurt, Milk, Broccoli, Lean beef, Quinoa, Whey protein supplements, Lentils, Pumpkin seeds, Fish (all types), Peanuts, Soya

A wide variety of foods provides protein like meat eg chicken, fish and eggs. Plant-based foods, such as lentils, are a good option for vegans and vegetarians.

Dry fruits like walnuts, almonds and dates provide the essential vitamins and minerals for building immunity. They contain vitamin E, niacin and riboflavin. Vitamin E is an antioxidant that helps keep cells healthy. 

Seeds such as pumpkin, sunflower and flax seeds could be given to kids to boost their immune systems. Sprinkle seeds in curd or on fruits or make some laddoos with nuts, seeds and dates. By eating a wide variety of seeds, they will be getting vitamin E, zinc, and omega 3 fatty acids, all of which help build the immune system. 

While nuts and seeds are smart ways to snack, there are certain things to keep in mind.

• Nuts may be consumed raw but not seeds. Seeds should be dry roasted before consumption to destroy anti-nutrients like phytates.
• Nuts and seeds are calorie-dense and concentrated sources of nutrients. Make sure you don’t have more than a handful.
• Nuts and seeds contain appreciable amounts of protein and potassium. Make sure your uric acid levels and kidney health parameters are normal before you regularly snack on nuts and seeds. In such cases, seeking professional consultation from qualified dieticians is advisable.

Probiotics may help give the immune system a boost and inhibit the growth of harmful gut bacteria. Also, some probiotics have been shown to promote the production of natural antibodies in the body. Yogurt is probably the best-known dietary source of probiotics that can give your immune system a boost. It is loaded with several essential nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. Add plain curd or buttermilk in your kid’s diet or make some smoothies or lassi with curd and fresh fruits. However, avoid giving your kids flavoured yogurts as they are packed with sugar which suppresses the immune system. So adding yogurt or plain curd to your kid’s diet regularly will help boost their immunity

Eating fruits provides health benefits — people who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

• Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
• Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fibre, vitamin C, and folate (folic acid).
• Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
• Dietary fibre from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fibre is important for proper bowel function. It helps reduce constipation and diverticulosis. Fibre-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fibre; fruit juices contain little or no fibre.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds and keeps teeth and gums healthy.

Vegetables

Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being. Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fibre. Research consistently shows that people who eat the most vegetables have the lowest risk of many diseases, including cancer and heart disease. Try experimenting with food recipes to includes all types of vegetables in your kid's diet. Make vegetable pasta, vegetable pulao, vegetables mashed and added to the dough to make rotis or paranthas, vegetable stuffed paranthas, sandwiches. There are many ways through which you can include vegetables in your children’s diet.

No to Junk food

Junk food is unhealthful food that is high in calories from sugar or fat, with little dietary fibre, protein, vitamins, minerals, or other important forms of nutritional value. Many packaged snacks and bakery products fall into this category. The sugar and fat can suppress the immune system, and the empty calories contribute to weight gain, resulting in a weaker immune system.

Enough Sleep

Sleep and immunity are intertwined.  During sleep, the immune system releases cytokines proteins. Some cytokines need to be increased when we have an infection or inflammation or when we are under stress.  Lack of sleep can reduce the production of these protective cytokines.  Also, not getting enough sleep reduces the ability of antibodies and cells to fight infection.

Most children need 10 -14 hours of uninterrupted sleep every day to keep their immune system kicking. That means those little bodies will be better prepared to fight off any germs that come their way.

Regular exercise

Research shows that regular exercise can increase the number of cells that fight infection. It can be challenging to be active during the pandemic as outdoor sports and activities are limited. Engage your kids in staying active by:

• Physical activities should be scheduled for you and your kids in their free time.
• Do a chore together – make cleaning and cooking a game! This way you are not only keeping them active and engaged but you are also teaching them how to be responsible and clean.
• Make your kids engage in dancing and could plan dance competition among family members. Online dance challenges could be taken up to build stamina together.
• Practice yoga with them as it is a great way to help kids burn off some energy.

Summary

Our prevention is essential for our survival.  How it affects our way of life can protect us from germs, viruses and chronic diseases.  Replacing bad health habits with good health can help keep it healthy. The above tips, if followed adequately, can go a long way towards strengthening our immunity. 

Our immune system is important for our survival because it helps protect us from numerous diseases. Our lifestyles are closely linked to our immunity. By adopting the tips mentioned in the article, we can increase our immunity and our kid's immunity.

Check out more information on immunity building at Harvard Health Blog.