Boost children’s immune systems with this diet – healing practice

Protecting children from disease through healthy eating

Certain nutrients and vitamins can strengthen children’s immune systems so that they are better protected against pathogenic germs. The nutritionist Julia Zumpano of the Cleveland Clinic (USA) discusses what children should eat and drink to boost their immune system.

With the good foods leave a clear Improved immune system achieved by children, although there is sometimes a problem that children are very selective about what they eat, making it difficult to get the nutrients they need. In such cases, according to Zumpano, the use of food supplements call into question.

Ensure an adequate intake of vitamin D

Vitamin D is important for the immune system, and children can get most of their vitamin D needs from exposure to sunlight, says Zumpano.

During the winter months, however, it makes sense to include foods that are as healthy as possible in your diet. high in vitamin D have, according to the current expert Press release.

Zumpano cites examples of foods rich in vitamin D oily fish (trout, salmon, tuna and sardines) and Mushroomsalthough the foods in question are not very popular with most children.

According to nutrition expert, Special Vitamin D Fortified Foods such as milk, yoghurt, orange juice and milk substitutes (soya or almond milk) help, for example 5 to 25 percent provide the recommended daily requirement of vitamin D.

Zumpano further explains that vitamin D is a fat soluble vitamin is the one that can best be recorded if it is with combined fat bECOMES. According to Zumpano, foods that contain vitamin D but no fat (such as orange juice or some milk alternatives) should therefore be paired with a fatty snack whenever possible.

When is vitamin D deficiency in children?

A dietary supplement may be needed if children’s blood vitamin D levels are lower than normal. However, there is disagreement among experts about the parameters of the normal range, according to Zumpano.

In children, vitamin D deficiency is usually assumed if the level of vitamin D in the blood Less than 20 nanograms of vitamin D per milliliter of blood lies. A blood test could help identify the deficiency in children. Further steps are then in a medical interview clarify.

How Much Vitamin D Do Children Need?

The required amount of vitamin D depends on age a way. According to Zumpano, children and teens are recommended to take on average the following daily amounts, with information given in micrograms (mcg) and international units (IU):

• Birth up to 12 months: 10 mcg (400 IU),
• Children 1 to 12 years old: 15 mcg (600 IU),
• Teenagers 13 to 19 years old: 15 mcg (600 IU).

Zinc to strengthen the immune system

zinc is one of the most important minerals to strengthen the immune system of children according to Zumpano. Zinc is usually in protein foods contain. For example, red meat and poultry are good sources of zinc, but beans and nuts are also good non-animal sources.

According to National Institutes of Health (NIH), the recommended daily intake of zinc for children is:

• birth up to 6 months: 2 mg,
• Infants between 7 and 12 months: 3 mg,
• children from 1 to 3 years old: 3 mg,
• children from 4 to 8 years old: 5 mg,
• children 9-13 years: 8 mg,
• Teenagers 14-18 years old (boys): 11 mg,
• Teenagers 14-18 years old (girls): 9 mg.

However, NIH experts point out that a excessive zinc intake nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headache. Therefore, the following upper limits should be observed in daily zinc intake:

• birth up to 6 months: 4 mg,
• Infants from 7 to 12 months: 5 mg,
• children from 1 to 3 years old: 7 mg,
• children 4-8 years: 12 mg,
• children 9-13 years: 23 mg,
• Teenagers 14 to 18 years old: 34 mg.

Probiotics to boost immunity

Children should also continue the diet probiotics to improve intestinal health, emphasizes the nutritionist.

“Our gut is home to a huge amount of bacteria. Some are healthy, some are not, and probiotics help create a better balance between these healthy and unhealthy bacteria.“, has explained zumpano.

A suitable source is, for example yogurt. According to the expert, many yogurts not only contain probiotics, but are also popular with children. Another way to include probiotics is apple cider vinegar and also fermented foods name, such as:

• Kefir,
• Sauerkraut,
• pickles,
• miso

Prebiotics based on vegetable fibers

Another important point is the inclusion of prebiotics. are prebiotics vegetable fibers, which promote the growth of healthy bacteria. As examples of good sources of prebiotics, Zumpano cites:

• green bananas or plantains,
• jicama root,
• Sweet potatoes,
• Asparagus.

Nuts and seeds boost immunity

Zumpano further explains that what is called Alpha-linolenic acid (ALA), the plant form of omega-3 fatty acids, proven to help fight various diseases. The following nuts and seeds are particularly good sources of ALA:

• nut,
• pumpkin seeds,
• hemp seeds,
• chia seeds,
• ground flax seeds.

Also contains alpha-linolenic acid nuts and seeds also a host of other healthy nutrientsFor example:

• Protein,
• fiber,
• mono and polyunsaturated fats,
• Potassium,
• Magnesium,
• Zinc,
• Copper,
• Manganese,
• Vitamins E, B6, B12 and A.

Improving immunity through fruits and vegetables

fruits and vegetables deliver different antioxidants, which protect cells from damage and disease. So it makes sense to eat foods high in antioxidants. As examples, Zumpano cites:

• Bay,
• green vegetables like broccoli,
• dark leafy greens like spinach, kale, cabbage and mustard greens.

“These powerhouse foods have it all when it comes to vitamins and nutrients such as vitamins A, C, E, B2, B6, K, potassium, folic acid, magnesium, potassium and zinc.‘ said the nutritionist.

Vitamin C is also very important for strengthening the immune system and, for example, in various citrus fruits such as oranges, lemons, limes, grapefruits or in strawberries and some vegetables included.

Healthy sleep strengthens the immune system

In addition to diet, other factors can affect the immune system, such as sleep, exercise, stress and fearsreports Zumpano.

Good sleep habits are very important for children because “when we sleep, our body rests, regenerates and heals. It is an essential factor for our immune system to function optimally.“, said the expert.

movement respectively physical activity can, however, help ensure that the body remains resilient and Fight infections better box. Likewise, the relief of stress and anxiety be beneficial for the immune system of children.

box deep breathing, meditation and communication help recognize the causes of anxiety and stress and take action against them, says Zumpano. (as)