Children often get sick with colds, infections and other common conditions, something that is completely normal for young children. Although it is practically impossible to prevent them from getting sick, it is possible to improve their defenses so that your body is stronger against possible infections.
And nutrition plays a fundamental role in this work. It is very important that children's diet is varied, balanced and with the necessary amounts of vitamins, minerals, proteins and carbohydrates. In this way you will be covering their protection body, thus preventing you from catching colds and other infections or that your child is more likely to catch it from other children.
In a very few days the children will be back to school, and in this time of changing seasons and temperatures, is when they are more likely to catch viruses. Below you will find a series of foods and tips that you can apply in the diet and daily menu of your children. In this way you will be improving their immune system and defenses, in addition to providing them with a healthy diet.
The foundation of good nutrition is balance
Surely you have heard this on more than one occasion, but it really is a very accurate statement. Children have special nutritional needs, their glucose stores are lower than those of adults. In the same way, the little ones burn much more energy so their needs are greater. A deficit in blood sugar can lead to an attack of ketosis.
This condition is not serious, but it is a sign that the diet is not being balanced. To avoid this type of situation, you must make sure that in the children's diet there are foods from all groups.
Proteins
It is very important that children's diet contains a high percentage of protein. These are responsible for the production of lymphocytes, and these in turn are blood cells whose mission is to protect the body against bacteria, viruses or germs. Therefore, when lymphocytes are low it means that the body does not have enough weapons to fight disease.
Children's diet should include protein-rich foods, meat, chicken, fish, milk and its derivatives such as cheese or yogurts and eggs.
Carbohydrates
Carbohydrates are necessary for children to have enough daily energy intake. In this way they will also be improving their defenses. Carbohydrates provide immediate energyThat is why the children's diet should include bread, cereals, rice, pasta or potatoes every day.
Healthy fats
It is essential to differentiate healthy fats from those that are not, since it is so bad that the child has fat deficiencies, as the contribution he receives from these is based on dangerous fats. Saturated fats that contain products such as industrial pastries, processed foods, French fries for example, are very damaging to both the child's defenses, as for your health in general.
The healthy fat that the little ones should take are omega 3 fatty acids. You can get them from extra virgin olive oil, nuts, avocado and some fish such as salmon.
Vitamins and minerals
Vitamins and minerals work so that the cells of the body remain healthy, if the necessary contribution is not received, they are oxidized and failures in general health occur. In order for children to be protected, they must take each day several servings of fruits and vegetables.
Foods that help improve defenses
The most appropriate foods to improve children's defenses are those that contain iron, zinc, minerals and vitamins of group A, C, D and E. Some of the foods that contain these elements are:
- Vegetables such as: carrots, squash, broccoli, chard or spinach.
- Fruits such as: Orange, lemon, kiwi, avocado, apple, strawberries and red fruits, which are rich in antioxidants.
- All the vegetables
- Dried fruits
- La miel
- Fish like salmon or tuna
- Oats
Including foods from all groups as you have seen, you will be helping to improve health and defenses, not only of your children, if not of the whole family. Adopting healthy lifestyle habits is essential to enjoy good health, and prepare for the new season that is about to begin.