How to boost immunity in kids is a common concern for parents, especially in the time of the pandemic. The best way to strengthen your child's immune system is to give them foods that are rich in antioxidants. This blog helps you understand why it is necessary to boost the immune system and how you can do it.
4 Functions of the Immune System
We have two types of immune systems - innate and adaptive. The innate immune system is naturally present in your body. The body develops the adaptive immune system over time by creating antibodies when the human body gets exposed to different kinds of germs and bacteria.
The immune system acts as a barrier that protects you from infections and diseases. It works on destroying the disease-causing pathogens that enter the body. Therefore, a robust immune system is crucial for your health. The immune system's primary responsibility is distinguishing between the good and the bad foreign cells and molecules in the body. According to research, there are four vital functions of the immune system. Let us see!
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1. Acts as a Barrier to Foreign Cells
The immune system acts as a barrier between your body and the bacteria, fungi, viruses, and parasites present in the outside world. The skin, respiratory tract, and the mucus lining of the gastrointestinal tract work as barriers. The pH of stomach acid helps in killing harmful bacteria. Moreover, saliva also has antimicrobial properties that destroy harmful bacteria and germs.
2. Identifying Good and Bad Cells in the Body
The human body produces millions of cells every day. Also, various microorganisms and chemicals enter the body daily. Another quintessential function of the immune system is identifying the self and the non-self antigens in the body. The self-antigens are the ones that originate in the body. The non-self antigens, such as bacteria and viruses, enter the body from outside. The immune system also distinguishes between the good and the harmful non-self molecules. For instance, food provides non-self molecules that are good for the body, but other non-self molecules, like pathogens, are harmful.
3. Eliminating Harmful Microbes
Once the immune cells discover the harmful microbes in the body, it starts attacking them. The white blood cells destroy pathogens and protect the body from infections and diseases.
4. Generates Immunological Memory
Another crucial function of the immune system is to build the immunological memory of the body. It means that whenever some specific pathogens reenter the body, the immune system recognizes them as harmful and starts attacking them. The immune response is more effective when the same pathogens enter the body. It is how vaccination works.
Immunity Boosting Foods for Kids
If you are worried about how to improve immunity in kids, it is to provide them with a healthy diet. The diet should include plenty of fruits and leafy vegetables. You must also include foods rich in protein, calcium, and healthy fats in your kid's diet. According to research, the lack of vitamin C and Zinc can weaken the immune defense system. So, you must give your child vitamin C and Zinc-rich food items. Vitamins A, B6, B12, copper, and folic acid are also beneficial for the immune system. Here are the 12 best immunity-boosting foods for kids.
1. Ghee
Ghee is considered one of the best medicinal foods in India that have been consumed since ancient times. According to the Vydehi Institute of Medical Sciences and Research, ghee is among the top 12 foods for boosting immunity. Ghee is clarified butterfat, a superfood for the body as per Ayurveda. According to research, It is rich in nutrients like vitamins A, D, E, and K. Ghee also contains essential fatty acids necessary for children's growth. Moreover, ghee also has antioxidant and antiviral properties that strengthen kids' immune systems. Also, ghee comprises a certain kind of butyric acid that helps improve gut health and leads to immunity boosting.
According to Ayurveda research, ghee is a sattvic food promoting growth and consciousness in people of all ages. It also helps balance the Vata and pitta doshas in the body.
2. Citrus Fruits
Another immune-boosting food you can give your child is citrus fruits like oranges, grapes, pineapples and lemons. According to research, citrus fruits have compounds like flavonoids, alkaloids, phenolic acids, and essential oils with antioxidant properties. Therefore, citrus fruits help boost the immune system.
Citrus fruits are not only rich in vitamin C and contain reasonable amounts of micronutrients like calcium, potassium, dietary fiber, and vitamin B6. All these nutrients are beneficial for the growth of children.
Another research suggests that citrus fruits have vitamin C and folate that strengthen our immunological barrier by enhancing the functions of immune cells.
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3. Berries
Berries are one of the best immune-boosting foods for toddlers. According to research, berries contain more bioactive and nutritious elements than other citrus fruits. Berries are a rich source of phytochemicals like flavonoids, alkaloids, and phenolic acids that boost immunity in kids. People consider berries to be superfoods due to their antioxidant properties. It also helps boost memory and cognitive performance in children.
So, to strengthen your child's immune system, you can give them fruits like strawberries, blueberries, cranberries, goji berries, and raspberries.
4. Nuts and Seeds
These are other immunity-boosting foods for kids. According to research, seeds and nuts are rich in protein sources, fatty acids, dietary fibers, minerals, and vitamins. Edible seeds and nuts contain minerals like magnesium, calcium, potassium, zinc, and iron. They also have significant vitamins like B1, B2, B3, and E.
Seeds like pumpkin and flax are also rich in omega-3 fatty acids that boost immunity. Moreover, the pumpkin seeds contain Zinc that enhances the functioning of the white blood cells. Mustard seeds contain minerals like calcium, copper, iron, zinc, and potassium that strengthen immunity. Other seeds that help support the immune system in kids are sunflower, sesame, barley, and hemp seeds.
Almonds, cashew nuts, walnuts, pistachios, and peanuts are rich in flavonoids, tannins, monounsaturated fatty acids, and other phytochemical compounds.
Nuts and seeds are also healthy alternatives to fish and eggs. So, if you are a vegetarian, you can give nuts and edible seeds to your kid for boosting immunity.
5. Mushrooms
As per a study by the University of Florida, mushrooms are one of the best foods to increase immunity. According to the United States Department of Agriculture (USDA), white button mushrooms enhance the activity of immune cells in the body. Therefore, it can boost immunity in kids.
Harvard study also suggests that people consider mushrooms a medicinal food. They have antioxidant and anti-inflammatory properties and are rich in vitamins B, D, folate, copper, and potassium. Moreover, mushrooms have glutamate, an amino acid that boosts immunity.
A study on a few volunteers showed that blood cells treated with mushroom blends have a robust immune response.
Therefore, mushrooms are healthy for kids. You can try a few tasty recipes for kids like cream of mushroom, roasted mushrooms, grilled mushroom sandwiches, and mushroom popcorn.
6. Sweet Potato
It is another superfood that can boost your child's immunity. It is a root vegetable that looks similar to a potato but has a slightly sweet taste. Sweet potatoes are rich in dietary fiber that aid in digestion and help improve gut health.
According to research, sweet potatoes contain plenty of essential micronutrients. They are a good source of vitamins like A, B1, B2, B3, C, and K. Sweet potatoes also contain high amounts of minerals like calcium, zinc, iron, magnesium, and copper. They are necessary for strengthening the immune system. Moreover, sweet potatoes also contain antioxidants that protect the body from various diseases.
You can try tasty sweet recipes for children like sweet potato fries, sweet potato paratha, sweet potato dosa, or soup.
7. Chyawanprash
If you are looking for foods to increase immunity in children naturally, you can give your kid one spoonful of Chyawanprash daily. According to research, Chyawanprash is a superfood that boosts stamina, slows aging, and strengthens the immune system. It is healthy, especially in winter. It is a blend of various ayurvedic herbs.
Amla is one of the most common ingredients in Chyawanprash, which is the richest source of vitamin C. Amla also has plenty of antioxidants that boost the immune system. It promotes Ojas or the body's energy. Chyawanprash comprises various phenolic compounds like ferulic acid, rutin, and gallic acid.
Chyawanprash is rich in vitamins A, B and E, and minerals like iron and copper. It boosts immunity and protects kids from seasonal cold and flu, fever, and respiratory diseases like asthma. Therefore, you should give Chyawanprash every day to your child.
8. Green Vegetables
You must already know that eating green leafy vegetables is extremely important for health. You must give your child various green vegetables like broccoli, spinach, and cauliflower. Research suggests that adding garlic, ginger, beetroot, onions, and carrot to the diet can also enhance the functioning of the immune system.
Broccoli is rich in minerals like calcium, magnesium, zinc, and selenium to boost immunity. Compounds like choline and glutathione reduce inflammation and enhance the ability of the cells to fight against viruses and infections.
Spinach is another leafy vegetable that boosts immunity. It is rich in antioxidants like vitamins C, and K. The sulphur compound allicin present in garlic increases the cells' ability to fight germs. You can also give beetroot to your kid. It facilitates the production of white blood cells.
9. Turmeric
It is another ancient herb that has several medicinal properties. It is one of the best ingredients in vegetable curries that strengthens the immune system. According to research, turmeric contains a compound called curcumin which has anti-inflammatory properties.
Curcumin enhances the activity of immune cells like T cells, B cells, and natural killer cells. It increases the ability of the body to fight seasonal allergies and infections and helps fight immune disorders.
You can add a pinch of turmeric to curries or give turmeric milk to your child to boost their immune system.
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10. Yoghurt
According to the American Journal of Clinical Nutrition, yoghurt has immunologic effects. Yoghurt contains calcium, amino acids, peptides, and fatty acids. It also comprises good bacteria that are healthy for the gut. You can give your child a bowl of yoghurt every day to boost their immune system.
11. Chicken and Eggs
These are good sources of protein that help boost immunity. Eggs are a rich source of dietary cholesterol, vitamin A, and biotin beneficial for the immune system. According to research, egg white is a good protein source containing bioactive compounds. It has antimicrobial properties that increase the efficiency of immune cells.
You can try various healthy recipes with chicken and eggs like chicken soup, chicken curry, omelette, scrambled eggs, and egg sandwiches.
12. Oats
Oatmeal is another food with plenty of essential nutrients that boost the immune system. According to research, oats are rich in dietary fibre, zinc, copper, and iron. These nutrients are healthy for your kid.
There are various oatmeal recipes that you can make for babies and toddlers. You can make oatmeal porridge for babies by grinding rolled oats and forming a paste. For toddlers, you can make oats cookies, banana oats, overnight chocolate oats, strawberry oats porridge, and oats muffins.
Tips for Boosting Immunity With Foods
Here are a few tips for boosting your child's immunity:
1. Provide Them With a Wholesome Meal
When you prepare a diet for your kid, avoid focusing on only one nutrient. For example, you should not excessively give your kid protein-rich foods like eggs or chicken. Instead, you should provide them with a balanced meal that contains various vitamins and minerals. Add leafy vegetables, citrus fruits, and nuts for a balanced diet.
2. Give Food in Sufficient Amounts
Do not make your child overeat. For example, one orange in a day boosts your kid's immunity. Do not make them eat 2-3 oranges in a day.
3. Avoid Processed Food
Avoid giving processed food to your child if you want to strengthen your kid's immune system. Make them eat fresh fruits and vegetables. Rather than giving them packaged juices, ask your child to eat fresh fruits.
What About Supplements?
Improper diet can cause nutritional deficiencies in children that weaken their immune systems. A common issue many parents have is how to boost immunity in kids if the child is a fussy eater. Moreover, children who eat only vegetarian foods are also likely to have vitamin deficiencies.
Many parents consider giving supplements to their children to meet the required intake of vitamins and minerals. There are a lot of chewable gummy supplements available in the market. Are there supplements healthy for your child? Let us see!
It can be harmful. A study conducted on multivitamins and nutritional supplements available in the market for children suggests that most of the supplements available in the market do not provide enough information for consumers. Moreover, the median dose of daily vitamins in many supplements was higher than the recommended value.
So, you have to be extremely careful while giving supplements to your kid. It is always best to consult a paediatrician and get some tests done to confirm nutritional deficiencies. Also, remember to give only recommended doses of dietary supplements to your child. Excess consumption can be harmful. Remember to keep the supplements out of your kid's reach so that they do not overdose.
Summing Up on Immunity-boosting Foods for Kids
A lack of nutrients in the diet can weaken your child's immunity. You should add foods with vitamins A, C, D, E, B6, and B12 and minerals like copper, zinc, and calcium to your toddler's diet to strengthen their immune system. Some of the best immunity boosting foods for children are nuts and edible seeds, citrus fruits, spinach, broccoli, oats, and berries.
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FAQs
How to Boost Immunity Naturally?
The best way to boost innate immunity naturally is to have a nutritious diet. Give your kids foods that have antioxidant and anti-inflammatory properties.
What Are Some Immunity-boosting Foods for Kids?
Some of the Immunity-boosting foods for kids include citrus fruits, berries, ghee, chyawanprash, oats, and nuts.
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References
- Ganesh Chandra Jagetia, Bharat B Aggarwal, January 2007; "Spicing up" of the immune system by curcumin - https://pubmed.ncbi.nlm.nih.gov/17211725/
- University of Florida Institute of Food and Agricultural Sciences, April 2015; Mushrooms boost immunity, suggests research- https://www.sciencedaily.com/releases/2015/04/150416112826.htm#:~:text=A%20new%20University%20of%20Florida,are%20used%20for%20culinary%20 purposes
- Xinmiao Lv, Siyu Zhao, Zhangchi Ning, Honglian Zeng, Yisong Shu, December 2015; Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/
- S Wenzlaff, D Hornig, April 2010; Essential role of vitamin C and zinc in child immunity and health - https://pubmed.ncbi.nlm.nih.gov/20515554/
- Elizabeth A. Miles 1 and Philip C. Calder, June 2021; Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/
