10 ways to boost your child’s immune system :-Back-to-school often means back-to-school bugs and as kids have headed back to the classroom, maintaining a strong immune system throughout the school year could be more important than ever right now.
There is no ‘magical pill’ you can take to boost your child’s immune system. Experts say a holistic, 360 approach is needed. So here are 10 ways you can naturally increase your little one’s immunity.
10 ways to boost your child’s immune system
1.Eat the rainbow
One of the best ways to support immunity with nutrition is by nourishing the body with whole foods and by eating the rainbow – try and get as many different colours of fresh fruit and vegetables into their daily diet as possible.
At home blending as many veg as you possibly can into a tomato sauce for pasta or soup works a treat. At school, avoid sweet treats in lunch boxes and swap for nuts and fruits coated in yoghurt – they’re packed with zinc, which is also a really effective immunity booster.
Possibly the best-known nutrient for immunity; Vitamin C protecting cells and supports a normal healthy immune system and help keep them healthy.This vitamin can easily obtain through diet as it is abundant in many foods, such as: citrus fruit red and green peppers, strawberries, blackcurrants, broccoli and spinach.
It will not be able to respond to fight infections without a key to activate the vitamin immune protection and adequate intake, the immune system of the body. The best source of vitamin D is through the skin’s exposure to sunlight, though food sources include: Oily fish, red meat, egg yolks.
eg.The UK Department of Health recommend that we all supplement vitamin D throughout the winter months, with children under five-years-old considered an ‘at risk’ group for vitamin D deficiency,It is recommended to be given supplements daily throughout the year.
People should take vitamin supplements in winter months to ensure they get enough vitamin D.
However, should be considered because of a child lack of sunlight in six in the UK suffer from low levels and with the inability to achieve adequate levels through diet alone, a daily supplement for children of all ages.
With antiviral, antibacterial, and antifungal properties; it is is known to boost the immune system, thanks to the sulphur-containing compound, allicin.
They contain Vitamin E, and just half of a cup provides nearly 100% of the recommended daily amount of Vitamin E.
Healthy foods like broccoli contain the right vitamins for that natural buzz.
6.Stock up on zinc
Try to incorporate plenty of zinc-rich foods in their diet, including pumpkin seeds, spinach, and cacao.
Think of your gut as a personal bodyguard – 70 per cent of your immune system is in your gut.
Probiotics are live bacteria and yeasts (micro-organisms) that have various health benefits when consumed and that are easily introduced into our bodies to keep the bacteria happy and to keep our digestive systems ticking over nicely.
You can go down the food route, but unless your kids are really adventurous eaters and will try fermented foods like kimchi, miso, kefir, tempeh, and sauerkraut – live yoghurt is a good fall-back option (but make sure they are no added sugar varieties).
Aside from yoghurt, you can head down the supplement route. If you turn to supplements, just remember that not all supplements are created equally. Many have much lower strains of beneficial bacteria and as such are often ineffective. You are looking for a diverse range of strains, at least 14. Avoid pure-culture (freeze-dried) probiotics which don’t survive stomach acid as well.
8.Add some immune boosting spices into your diet
Turmeric, ginger and cinnamon are packed with immune boosting antioxidants and anti-inflammatories so add them into your little one’s diet where you can.
A less well-known mineral which contributes to a healthy immune system, it is selenium. Selenium is an antioxidant that reduces oxidative stress in the body, reduces inflammation and enhances immunity. Good sources of selenium include: Brazil nuts, fish, meat and eggs.
Carrots can give your skin a vitamin A boost.
10. Get plenty of sleep
Not getting enough sleep can lead a weakened immune system because lack of sleep is correlated with higher levels of cortisol, the body’s stress hormone.
The studies have shown that a negative impact on immune system due to less than 5 hours sleeping time, and it is ideal for 7 to 9 hours of sleep for adults, and sleep 9 to 11 hours for children of school age Is ideal. So make sure your little ones get enough sleep.
If you’re having a little trouble settling down at night, so before bed, television and video games cut, especially as a tourist program including a scary images.Also, food and drinks containing sugar and caffeine are best avoided near bedtime since they can cause hyperactivity in children.
Regular bedtime rituals to relax can help prepare your child for mental and physical sleep.
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