How to Increase Immunity in Kids?
If you are looking for how to increase immunity in kids, you have found the right page. Nothing pains a parent more than seeing their kids sick. We all want our kids happy, healthy and safe from any illness. Getting a cold, cough, fever, bruises and cuts are unavoidable parts of childhood. But if our kids’ immune system is strong, then it goes a long way in ensuring that these ailments are short and not frequent.
Here are a few simple ways that can help to increase the immunity system in kids.
Include fruits and vegetables in your child’s diet
Encourage your child to eat all vegetables and fruits. Fruits and vegetables are the best source of fiber, minerals and vitamins and strengthens the immune system.
Follow 5-A-Day rule which means to include 5 servings of fruits and vegetables each day in your kids diet. It is difficult to exactly measure one serving for a child as child’s age and size also has to be considered. One serving would be the amount that fits into a child’s hand. Five portions doesn’t mean five portions each of fruits and vegetables. It implies five portions of fruit and vegetables put together.
Include fruits like oranges, lemons , amla in the diet which are good source of vitamin C. Vitamin C boosts immunity and act as a barrier against infections. Vitamin C also improves absorption of Iron. Encourage your child to snack on fruits.
Include Nuts and Seeds in your child’s diet
Nuts and seeds are rich in omega fatty acids, zinc, and Vitamin E. Give your child a handful of nuts like walnuts, almonds, cashews, pistachio, etc every day. You can make a powder of seeds like flax seeds, sesame seeds, and fennel seeds and add to the chapatti flour.
Include Yoghurt in Diet
Food rich in probiotics strengthens the gut health. Yoghurt is a great way to include probiotics in kid’s daily diet. Opt for plain or Greek yoghurt rather than the fruit flavored ones which contain very high levels of sugar. Good gut leads to a good digestive system.
Include Protein in Diet
Protein also plays a part in the body’s immune system. They help to form antibodies to fight against infections. Include protein-rich foods like beans, lentils, chickpeas in your child’s diet if you are vegetarian. For nonvegetarians, eggs, lean meat is a good source of protein.
Limit Junk food intake
Do not give packaged and processed food like chips, chocolates, cakes, and cookies to your child. They have high calories and bad nutrients like saturated fat, trans fat, and preservatives. You can treat the kids to junk food occasionally on holidays and birthday parties.
Keep them Active
Involve your child in any sport. An hour of physical activity is important to boost immune system.
Stick to the Immunisation schedule
Ensure that you get your child gets vaccinated as per schedule. Do not miss any vaccine.
Enough Sleep Time
Sleep plays a significant role in building a strong immune system. A well-rested child has a better immune system.
11-14 hours of sleep is required by toddlers aged 1-2 years per night.
Preschoolers between the ages of 3-5 need sleep for 11-13 hours per night.
School-going children between the ages of 6-13 need sleep for 9-11 per night.
Make Hygiene a Habit
Good hygiene helps to keep germs and infections away. A child should be taught to wash hands after play, before and after meals, and after using the toilet.
Have fun outdoors
Whenever possible, take children outdoors for fresh air and vitamin D. An exposure to everyday germs teaches the body to adapt and diversify the healthy bacteria in the body.
Avoid antibiotics unless necessary
Antibiotics are fast but they can wipe out the good bacteria along with the harmful ones in the body. They should be given only when necessary as per the doctor’s advice. Do not pressurize doctors to prescribe antibiotics for every ailment.
Give 2-3 Basil leaves every day
Tulsi has medicinal properties too. According to Ayurveda, Tulsi leaves are nature’s best antibiotics. Give 2-3 basil leaves to chew to your kids.
There are other ways too of giving Tulsi to your kids
- Simply add Tulsi leaves to the sipper/ water tumbler that your child drinks water from.
- You can boil Tulsi leaves with water and give the water to your child.
- Add finely chopped Tulsi leaves to fruits.
- Crush Tulsi leaves and add a few drops of honey to it and give the same .
Give a teaspoon of Chayawanprash everyday
Chayawanprash is concoction of ayurvedic herbs Pipal, Giloy, Madhu, Riddhi, Chhoti Elaichi, Safed Chandan, Ashwagandha, Ghrit and many more herbs in a base of amla fruit pulp.
According to NCBI study,1regular consumption of Chayawanprash followed by warm glass of milk significantly improves immunity, energy levels, physical fitness, strength, stamina and quality of life in school going healthy children.
You can make chyawanprash at home or buy readymade chayawanprash available at chemist stores and online.
Children below the age of 3 should not be given given Chyawanprash.
Children above 3 years can be given 1/2 teaspoon daily twice a day. You can give chyawanprash directly or mix with warm milk.
Turmeric has an anti-inflammatory property and is very effective in fighting infections. You can give both fresh turmeric or powdered turmeric to your kids. You can add it to milk or add its juice to a spoonful of honey and give it to your child regularly.
Turmeric should not be given to kids suffering from stomach acidity, diabetes, gallbladder problems or about to undergo a surgery.
Hope you find this post on how to increase immunity in kids useful. Do you know of other power foods that helps to increase immunity in kids? Leave your comments!
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