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A healthy immune system helps children avoid illnesses caused by bacteria or viruses, such as viral fevers, upper respiratory infections, colds and bronchitis. We can strengthen children's immune systems through a variety of ways, including foods, supplements and a healthy daily lifestyle.
1. Strengthen children's immune system through food
Knowing the best foods that can help boost your child's immune system will help you plan a suitable meal for your child, including meals and snacks throughout the day. Here are foods that can help your child's immune system stay healthy and help prevent disease effectively.
1.1. Zinc-rich foods Zinc is one of the most important minerals for a child's immune system. It is commonly found mainly in protein-based foods, such as oysters, poultry, and red meat. Although foods of animal origin will provide more minerals, you can also give your child nuts and beans for a zinc supplement.
Below are the National Institutes of Health (NIH) recommendations for daily zinc supplementation for children, including:
Infants - 6 months of age: 2mg/day Infants 7 - 12 months age: 3 mg/day Children 1 - 3 years old: 3 mg/day Children 4 - 8 years old: 5 mg/day Children 9 - 13 years old: 8 mg/day Adolescents 14 - 18 years old (boys): 11 mg/day Adolescents 14-18 years old (girls): 9 mg/day Adequate zinc supplementation can help boost a child's immune system, however an overdose of zinc will lead to symptoms such as loss of appetite, nausea, vomiting, diarrhea, stomach cramps, and headaches. According to the National Institutes of Health, the maximum level of zinc that a child can consume a day for each age is:
Infants - 6 months old: Should not exceed 4 mg/day Children 7 - 12 months old: Should not exceed 5 mg/day Children 1 - 3 years: Should not exceed 7 mg/day Children 4 - 8 years: Should not exceed 12 mg/day Children 9 - 13 years: Not recommended 23 mg/day Adolescents 14 - 18 years of age: Should not exceed 34 mg/day 1.2. Probiotics and prebiotics In order to strengthen the child's immune system, parents also need to focus on improving their baby's gut health. In the human body, the intestinal tract contains a large amount of bacteria. Some types may provide health benefits, while others may not. Feeding your baby probiotics can help balance the bacteria in the gut. Fermented foods that are good for your baby's gut include kefir, pickles, and sauerkraut. In addition, apple cider vinegar is also a great food to help introduce probiotics into your child's diet.
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Besides probiotics, parents should also give their children prebiotics, which both support the child's immune system and provide intestinal health benefits. In fact, prebiotics are plant fibers that help stimulate the growth of beneficial intestinal bacteria. Great sources of prebiotics that you can choose from for your baby, such as green bananas, yams, beets and asparagus.
1.3. Nuts Children's immune system can also be significantly improved when the diet includes nuts. Nutritionists recommend regular consumption of hemp seeds, walnuts, flaxseeds, chia seeds and pumpkin seeds, which are all good sources of alpha-linolenic acid (ALA) - a plant form of omega-3 fatty acids, which have been shown to fight many diseases.
Nuts are considered an excellent source of energy with a multitude of essential nutrients for the body, especially fiber, monounsaturated fat, protein, polyunsaturated fat, magnesium, zinc, potassium, manganese, copper, vitamins A, B6, B12 and vitamin E.
1.4. Vegetables and fruits Fruits and vegetables are always the foods that provide the most antioxidants, which help protect the body's cells from damage and prevent disease in children. You can boost your child's immune system through foods rich in antioxidants, including berries, green vegetables (like broccoli) or dark leafy greens (like kale, spinach, and collard greens). greens and bok choy).
These natural foods play a very important role in the child's immune system, because they can provide essential vitamins and nutrients such as vitamins A, C, B2, B6, K, E , magnesium, potassium, folate and zinc.
Experts also said that vitamin C is considered an essential key to strengthen children's immunity. It is available in citrus fruits such as lemons, oranges, tangerines, grapefruit and strawberries.
2. Boost your child's immune system through supplements
Although food can provide children with the nutrients and vitamins they need, sometimes their bodies don't get enough of these through their daily diet. So in many cases, you need to give your baby additional supplements.
For children with weakened immune systems, anorexia or malnutrition, the use of supplements or functional foods can be helpful in these situations.
For example, for children who are not getting adequate amounts of vitamin D from the sun or in their diet, you can give them a daily vitamin D supplement (depending on their age). friend). Here are the recommended daily amounts of vitamin D for children and adolescents in international units (IU) and micrograms (mcg):
Infants – 12 months of age: 400 IU (10 mcg) Children aged 1 – 12 years old: 600 IU (15 mcg) Teenagers 13 – 19 years old: 600 IU (15 mcg).
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3. Other methods to help strengthen the child's immune system
Whether a child's immune system is healthy or not depends on many different factors, including the baby's diet and daily lifestyle. Here are other methods besides food to effectively support children's immune system.
3.1. Make sure children get enough rest Many studies show that daily nap time is extremely important for young children. It not only gives children a short time to rest, but also helps to recharge for a long, active day.
Experts have also found a direct link between sleep cycles and immune system activity. Good quality sleep can support immune responses, including the ability to recognize bugs and bacteria that have previously been encountered. This will help the child's body effectively fight future infections.
3.2. Encourage your child to create a habit of exercise Exercise is also a necessary step to boost the child's immune system. Physical activity can help the body become more resilient and fight infections better. Therefore, you should encourage your child to exercise regularly every day.
Exercise also helps children reduce stress and anxiety, two factors that have a significant effect on a child's immune system. Anxiety and stress will make your baby's body more susceptible to illness and increase the risk of depression.
3.2. Sunbathe children appropriately Vitamin D will be formed when the skin is exposed to direct sunlight. This is a type of compound that plays an extremely important role in the health of a child's immune system. It is not only required for bone structure but is also involved in immune responses.
Some evidence suggests that a vitamin D deficiency can lead to autoimmunity, an abnormal response in which the immune system fights itself off against healthy body cells. Children are susceptible to vitamin D deficiency, so you should try to get them to spend a few minutes outside each day to maintain adequate vitamin D levels.
In addition to the above measures, parents need to add necessary micronutrients: Zinc, selenium, Chromium, Vitamins B1 and B6, Ginger, acerola fruit extract (vitamin C),... for their baby to improve. taste, eat well, reach the right height and weight, and exceed the standard, have a good immune system, strengthen the resistance to get sick less often and have less digestive problems.
References: health.clevelandclinic.org
