Keeping up with the kids’ health is not easy. They are more prone to infection as they are school going. It is better to enrich their immune system so that they can fight the infection away. This requires taking extra steps that build-up body immunity and resistance naturally.
Listed below are ways to strengthen the infection-fighting ability of kids:-
1. Maintaining Hygiene
Inculcate habits in children like keeping their surroundings clean. Instruct them to wash their hands before and after the meal. Develop the habit of early to bed and early to rise so that they have strong in-built immunity.
2. A regular dose of exercise
Routine exercises like cycling, swimming, running, playing soccer or baseball are good for kids’ health. Sweating more while playing outdoor makes body’s resistance stronger against bad bacterias.
3. Drinking a lot of clean water
Drinking plain water throughout the day is one of the best ways to do away with the toxins and pathogens from the body. Clean and safe drinking water invigorates the digestion process.
4. Include Fresh & leafy vegetables
Fresh and leafy vegetables are a source of natural antioxidant that helps to build stronger immunity in the kids. Spinach and fenugreek are rich in iron, zinc and folic acid besides providing some essential vitamins too. Encourage your child to consume various forms of vegetables either cooked, baked, stir-fried or raw daily.
5. Protein-rich food for WBC
Proteins from milk or animal meat etc make the immunity stronger. Eggs are a rich source of protein and egg yolk provides vital vitamins, minerals, and antioxidants. Meat and poultry products increase white blood cells (WBC) in the body. These have a high amount of zinc and other mineral content that helps to fight the infection. Studies suggest that proteins enable muscle building, boosts energy, repairing injuries and help grow children stronger and taller faster.
6. Friendship with Sun
The sun is a great source of vitamin D. So, it is always advisable to spend some time under the sun every day as it naturally strengthens the body immunity. Also, sunlight is important for the growth of healthy and normal bones.
7. Breastfeeding is still the best
Scientific studies have proved that ‘Colostrum’ or the first milk of lactating mother has immune-boosting antibodies. Breastfeed a child up to the age of 3 years to build their immunity. The process aids the growth of antibodies. Breastfeeding is helpful in decreasing the risk of respiratory tract infections and diarrhea in kids. Colostrum prepared from the grass-fed cow and goat is also available in powder form. Add this to the kid’s diet for its magical impact.
8. Add color Green to the meals
Loaded with vitamin B are vegetables like cabbage, broccoli, sprouts, spinach, etc. This vitamin fuels methylation that supercharges the child’s ability to fight back the side effects of pollution and chemical exposure.
9. Different essential oils with various benefits
Adding essential oils prepared from immunity boosters products like eucalyptus and oregano can boost the antibacterial capacity. Oregano oil builds up the immune system besides enhancing the flavor.
10. Yummy for tummy: Yogurt
Yogurt or curd enriched with lactobacillus microbes strengthens the intestinal tract in the children. Prepare curds with fruits flavor for the kid’s delight. It is also a dietary source of Vitamin B, iodine, phosphorus and riboflavin in kids. Since bone grows faster during childhood, the calcium and protein in yogurt help to make kid’s bones stronger.
11.Small garlic cloves, big benefits
Garlic is a good source antiviral and antibacterial microbes stimulating the production of WBC in the body. The antioxidant property of garlic cloves fights cold and flu besides relieving gastronomical issues.
12.Wholesome whole grains
Adding whole grains such as oats, barley, and wheat to the meals in place of white flour products enriches antimicrobial and antioxidant growth in the body. This helps to clean the intestine, avoiding constipation.
13. Say yes to carrots
Carrots are a good source of beta-carotene, a component that supports the body’s mucous membrane. This membrane lines the respiratory and the intestinal tract of the body. Carrot consumption makes it hard for the bacteria to enter the bloodstream. It is also good for sharp eyesight.
14. Mushroom magic
Believe it or not, Mushrooms are the next best ingredient for nutrients after the chicken for fighting the cold, flu, etc. It is very rich in minerals like zinc which boost the immune system by producing white blood cells. WBC helps fight infection as they are rich with antibacterial, antitumor and antiviral effects. Also, studies affirm that mushrooms are times richer in potassium than a banana.
15.Fish for mischievously working brains
Fishes are a very good source of omega-3 fatty acids which are very healthy fats. Tuna and Salman are a very delicious option for kids for building resistance against infections.
16.Vitamin C enriched Lemon and amla juice
Lemon and amla ( Indian gooseberry) are rich in vitamin C that helps to remove the toxins from the body. Serve lemon as in the lemonade or squeeze it on salad or vegetables. The juice from amla helps in the absorption of iron in the kid’s body. It boosts immunity in kids being rich in vitamin C, antioxidants and minerals itself.
17. Spices for flavor and immunity
Spices like cinnamon, cardamom pepper, black pepper not only enhance the flavor of the food but also aids the digestion process. These help to remove the toxins from the body enriching its immunity.
18. Onion for fortification
Antioxidant-rich onions help to fortify kids’ immune system. Consuming onion in raw or cooked form is very good for a child’s health.
19. Reduce screen time
Curb the screen time of the kids during which they sit inactive munching junk food. This harms their immunity.
Ginger is good with antibacterial and anti-inflammatory properties. The gingerol in it enhances body resistance to fight infections and boost its immunity.
21. Probiotics are healthy antibiotics replacement
Including probiotics in the diet like yogurt and fermented food helps to balance the good bacteria in the body. These can replace the necessity of antibiotics.
22. Flavored Teas
Encourage the child for consuming green tea, black tea or peppermint tea that enriches antioxidants and flavonoids in the body to fight infection.
23. Oral hygiene must have
The microbes and the bacteria living in oral cavities affect the overall health and well-being. A good oral microbiome means healthy microbial balance in the body. A chewable probiotic supplement can curb the bacteria that create bad breath.
24. Limit the sugar intake
Sugar has a direct negative impact on the immune system. Replace the artificial sugar with the natural sugar from the juices and the whole fruits which is more readily processable in the body.
25. Fuel the immunity with Citrus fruits
Add to fruits list options like peaches, melons, berries, pineapple, guavas, Pomegranate, plums, etc. Deeper and darker color fruits are rich in its antioxidant. Fruits add roughage to the body, completing its fiber intake.
26. Nutty Bites
Adding dry fruits and nuts like almonds, raisins, dates, dried figs, walnuts, cashew nuts, pistachios, etc in child’s diet in moderation completes the antioxidants vacancy in the body. These are rich in omega fatty acids, vitamin C and zinc. Add them to your homemade sweets or a chocolate box to build taste and immunity.
27. Restrict white food
Restricting the consumption of white food such as white rice, white bread, biscuits, etc is a must for kids’ immunity. This can spike the blood sugar level in the body by increasing the glycemic index of the body.
28. Sleep to fight the infections away
Sleep deprivation makes children more susceptible to infection. Rejuvenate the child’s body with adequate sleep that makes it healthier and stronger to fight infections.
29. Indigenous herbal solutions
Numerous herbal solutions are available which are naturally obtained supplements. This helps to build up the immune system besides boosting the body’s resistance against diseases. When accompanied by antibiotics, these help in faster recovery.
30. Harmony with honey
Naturally extracted honey can do wonders for the digestive system. Honey is the rich source of antimicrobial and antibacterial properties.
31. Streaming Hot Soups
Freshly prepared hot soups from vegetable or chicken can protect the child from catching up with the cold and flu, strengthening their immunity. It is also a delicious way of nourishing the body.
32.Clean utensils are a key
Utensils are breeding ground for bacteria and microbes. So, use clean utensils while cooking or serving food. Make sure the utensils are thoroughly rinsed before usage.
33. Dry skin brushing
Dry skin brushing has been proved to enhance immunity making the skin glow, remove dead skins or the bacteria sticking on the skin.
34. Not to miss the Vaccinations
Along with healthy food, proper vaccinations are extremely necessary for kids. These help to keep the child stay healthy and fit boosting their immunity and resistance against diseases.
35. Frequent usage of Tulsi leaves
Tulsi or Holy Basil leaves are very important for building the body’s infection-fighting capabilities. Crush them to add their juice with honey and help them built stronger immunity.