Immunity boosters

Antibodies produced by the body to neutralize or destroy toxins or disease-carrying organisms provide immunity to disease and are disease-specific. Immunity may be active immunity and passive immunity.¹ Proper and balanced nutrition have a direct effect on the body’s immunity. The ongoing COVID-19 pandemic has really made every single person throughout the world more health-conscious. Especially the parents are in dilemmas that after a long time gap whether to send kids to school or not. Keeping this entire situation in mind mothers around the world are on their toes to provide the best nutrition and boost the immune system of their kids. Some simple tips may be helpful to you as caring for your child is most important.^2,3,4,5

• Firstly, teach your child that hygiene is the safest way to prevent infection. For this, make it a habit of regularly washing hands with soap water before and after having food, or coming from outside. Also to use sanitiser where soap and water are not available.
• Secondly, design proper, balanced nutritious meal throughout the day with the required blend of antioxidants, probiotics, proteins, Omega-3 fatty acids, vitamins A, C, D, E, K, and the B complex, Minerals like iodine and fluoride, in small quantities and calcium, magnesium, and potassium, in larger quantities. These are available in surplus amounts in natural food like fresh fruits, vegetables, different nuts, fish, eggs and dairy products and herbs mostly use as spices in our kitchen like turmeric, clove, black pepper, cinnamon, cardamom, cumin etc. These are loaded with different phytochemicals which help in boosting immunity. Most foods beneficial for boosting kid’s immunity include

• Whole Grains: The constituents of whole-grain foods help to keep our hearts healthy reduce the risk of type 2 diabetes and cancer. It may include barley, brown rice, oats, and popcorn, prepared in different forms to encourage kids to eat them.
• Vitamin C: Juices are the best source.  In adults, a daily intake of 200 milligrams of vitamin C reduces a cold’s duration by 8% and reduces suffering by 14% among children.
• Eggs: Being one of the rich sources of protein, especially the egg yolks contain choline which helps in the development of memory.
• Beans: Contain protein, complex carbs, fibres and lots of vitamins and minerals. All these constituents very essential for providing energy to the kids and keep them enthusiastic throughout the day.
• Colorful Fruits and Veggies: Kids are always attracted to fresh and bright colours. So bowel full of fresh and colourful fruits or veg salads can enhance their mood and the vitamins, minerals, fibre and antioxidants promote good health and provide short term as well as long term protection against different infections.
• Nuts: Different nuts are a great substitute for junk snacks. Nuts being rich in zinc accounts for their immunity-boosting properties. Zn acts as a modulator of the immune response. Zn deficiency affects both innate and adaptive. So replacing other junk food with a bowl of different nuts provides the required amount of zinc and kids enjoy it also.
• Peanut Butter: It is high in monounsaturated fat which is good for heart health. So include a couple of tablespoons as part of a meal or snack s it gives the essential nutrient for growing kids.
• Fish: Having to or more servings of fish weekly provides the required amount of Omega-3 fatty acids which plays a key role in preventing and managing heart disease and also strengthens the kids’ immune response.
• Milk and Dairy Products: They are a rich source of protein and B-vitamins, needed for the growth of brain tissue, neurotransmitters, and enzymes, while yoghurt can help to build gut immunity.  
• Health drinks and Probiotics can also help to substitute any deficiency in nutrition and provide a quick and instant option to a balanced and nutritious diet.

• Engage kids in activities such as gardening. The more they spend time with nature their body calms down and a balance is maintained. Growing veggies in the kitchen gardening and seeing beautiful flowers blooming can fill them with joy and happiness, which in turn helps to boost immunity.
• Encourage the kids to bring greenery indoors. It not only purifies the air but provides a soothing and relaxing atmosphere which is very necessary for today’s tensed pandemic atmosphere. A study from NASA reported that house plants that can grow in presence of low light, along with activated carbon plant filters, improved the quality of indoor air by removing trace organic pollutants from the air in energy-efficient buildings.⁶ 
• Give enough fresh air and sunshine to your kids can help in boosting the immunity of your kids.
• Ensure that the kids have sufficient sleep as the human body replenishes the immune systems supply of cytokines mostly during sleep and helps to heal and be healthy.

Following these few tips, along with your love, care and support can help to boost kids’ immunity during the ongoing pandemics

References:

1. Immunity Types: National Center for Immunization and Respiratory Diseases,CDC; 2017 [updated 10-Mar-2017; cited 2021 19-Sep-21]. Available from: https://www.cdc.gov/vaccines/vac-gen/immunity-types.htm
2. Reynolds K. 9 Very Important Ways to Bolster Your Immune System as the Pandemic Persists. News, Magazine. 2021 February 2, 2021
3. Uniyal P. 6 Foods To Boost Immunity In Children During Lockdown: OnlyMyHealth; 2021 [cited 2021 19-Sep-21]. Available from: https://www.onlymyhealth.com/foods-to-boost-immunity-in-children-1622106735.
4. Bonaventura P, Benedetti G, Albarède F, Miossec P. Zinc and its role in immunity and inflammation. Autoimmunity reviews. 2015;14(4):277-85.
5. Bruce DF. Omega-3 Fish Oil Supplements for Heart Disease: WebMD; 2021 [updated April 20, 2021; cited 2021 19-Sep-21]. Available from: https://www.webmd.com/hypertension-high-blood-pressure/guide/omega-3-fish-oil-supplements-for-high-blood-pressure
6. Interior Landscape Plants for Indoor Air Pollution Abatement - NASA Technical Reports Server (NTRS)