FORTIFYING YOUR CHILD’S DEFENCES as well as speed up the healing process.
Strong immunity keeps disease at bay. On Children’s Day today, here are a few tips to bolster your child’s immune system through diet
Runny noses, persistent cough and gastrointestinal infections — when your child seems to attract every bug that crosses their path, it is probably time to take a closer look at their immune system. The immune system is the body’s natural defence mechanism against infections and ailments.
Mostly, the immune system does an excellent job of keeping you healthy, fighting and destroying germs and parasites. But on certain occasions, it can run into trouble, which may lead to infections and illnesses. According to nutritionist Kavita Devgan, “Habits form early and then they stay. Similarly, an adult’s health depends largely on what kind of lifestyle they led as a child and as a teenager. That is why it is very important to ensure that they eat right, play enough and don’t harm their health.”
There are a number measures you can take in order to empower yourself with the right tools to boost your child’s immune system. This helps boost their defences
OUT GOES JUNK
To maintain a healthy and strong immune system, fresh, nutritious food is the key. It is important to keep packaged and processed food away from your child as much as possible. This means that chips, candies, chocolate, cakes and cookies, savoury snacks and ready meals should form a small portion in the diet. However, if this seems easier said than done, nutritionist Ishi Khosla has a way. “Treats should be planned beforehand. As far as possible, try to prepare their favourite junk food at home,” advises Khosla.
Also, certain food groups should be included early on.
Fresh fruit, veggies, poultry, meat, fish, whole grains, legumes, and eggs are a must, and in case of no allergies, nuts and seeds can be included as well. “A handful of mixed nuts — but not just almonds alone — and one tablespoon of roasted seeds should be included in a child’s diet,” advises Devgan.
An important part of a healthy diet is to encourage your child to have milk instead of fruit juices and cordials/ squashes. The latter are high in sugar which can be suppressive to the immune system. It can also cause inflammation (and toothache) and dysbiosis (followed by gut problems), among others.
FOCUS ON THE GUT
Gut microbiota or gut flora are a complex community of microorganisms that live within our gut. They protect the digestive tract and play a role in supporting the immune system. In children as well as in adults, when the gut bacteria number becomes imbalanced, the ability to fight off infections goes for a toss and you may experience an increase in colds and flu. It is here that probiotics enter the picture.
“They are a supplement containing live bacteria, and can boost your friendly gut bacteria. A supplement containing lactobacillus, bifidobacterium bifidum and acidophilus is a good place to start. Yoghurt contains live bacteria such as these. Opt for plain or Greek yoghurt rather than the flavoured ones that contain a high concentration of sugar. If you need to add sweetness, try a dash of maple syrup, rice syrup or fruit,” says Devgan.
Boosting your child’s immunity isn’t all that hard. “Parents must connect their children to the traditional ways of eating, explain the rationale behind them and they will respond to logic,” says Khosla.
A handful of mixed nuts — but not just almonds alone — and one tablespoon of roasted seeds should be included in a child’s healthy diet
KAVITA DEVGAN, NUTRITIONIST