4 Foods To Strengthen The Immune System Of Children
Strengthening the immune system of children is one of the goals of the diet. With a good supply of nutrients, the differentiation of the cells of the white series is improved, which helps to increase the defenses. In this way, the incidence of viral processes is reduced in the winter seasons.
To achieve this objective, in addition to improving the quality of food, it will be necessary to promote the practice of physical activity. Good lifestyle habits will achieve optimal results. Therefore, we are going to start by telling you what foods you can include in your diet to improve the immune system of children.
Foods to boost the immune system
It is not only a matter of including the following products in the diet, but you also have to make sure that it is balanced and varied.
Yogurts
Fermented dairy is edible that has a large number of beneficial health properties. In the first place, they contain proteins of high biological value and minerals such as calcium. In addition, they provide probiotics, bacteria that affect the functioning of the immune system.
According to a study published in the journal Probiotics and Antimicrobial Proteins , the inclusion of probiotics in the diet generates an increase in biodiversity in the microbiota. Thus, the permeability of the intestinal barrier is reduced, causing fewer harmful microorganisms and toxic compounds to reach the circulation.
Red meat
Despite its bad reputation in recent years, red meat can still be considered a healthy food. Of course, it is essential to avoid subjecting it to aggressive cooking processes such as frying or grilling. Otherwise, trans fatty acids and polycyclic aromatic hydrocarbons will be generated, capable of damaging human health.
Red meat contains, in addition to protein, significant amounts of zinc. This mineral is important to guarantee the cellular differentiation of the elements that are part of the immune system. This is confirmed by research published in the journal Nutrients .
On the other hand, a zinc deficiency leads to defects in the production of testosterone in men, which causes problems in development. In spite of everything, the consumption of red meat must be moderate. It is always recommended to emphasize the intake of fish over this.
Nuts
Nuts are foods that serve to strengthen the immune system of children, among other things. They stand out for the presence of proteins inside, but also of Omega-3 fatty acids. These nutrients are capable of modulating the inflammatory states of the organism, increasing the efficiency in the functioning of the systems.
They are also a good source of zinc and other minerals that are involved in many important physiological reactions.
Peppers
Vitamin C is another of the nutrients that has proven to be of decisive importance when it comes to strengthening the immune system. This nutrient is found mainly in peppers, although it is traditionally linked mainly to citrus fruits.
Not only is it useful to improve the efficiency of this system, but it is also responsible for promoting collagen synthesis. It can even act as an antioxidant, neutralizing the formation of free radicals. In this way, the risk of developing complex pathologies in the medium and long term is also reduced.
Other foods that have significant doses of vitamin C are strawberries, kiwi and some root vegetables, such as potatoes and sweet potatoes.
Diet can boost children’s immune systems
One of the pillars of a healthy diet is variety. Including, in this context, foods to strengthen the immune system of children, it will be possible to improve the functioning of defenses. Thus, they will be less likely to develop viral processes during the cold season.
It must also be taken into account that supplementation can be used to complete the requirements of certain nutrients. In any case, it must be recommended and prescribed by a professional who indicates the optimal dosage, as well as the ideal products.
Finally, we must not forget that physical activity is key to improving the functioning of the immune system. In the same way, promoting a good rest is decisive, especially during the first years of life. Thus, a better development will also be achieved.
