Eating a well balanced diet
A diet high in fruits and vegetables has many of the phytonutrient critical to enhance immunity as well as many of the important vitamins and minerals. A steady and balanced intake of essential vitamins and mineral helps to keep our immune systems working properly by providing us protection from infections and disease. Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten daily. EAT PLENTY OF
Protein-rich foods
Citrus fruits for vitamin C
Vegetable oils for vitamin E
Spinach, sweet potatoes and carrots which supply beta carotene
add tomatoes, oranges, leafy vegetables, beans, onions, cantaloupe, and lemons , garlic, apricots,yoghurt,seafood and green tea to your diet
The omega-3 fish oil isgreat for reducing inflammation in the chest
Good Sources of Necessary Vitamins:
Vitamin A: carrots, sweet potatoes, winter squash, red peppers, broccoli, liver
Vitamin C: citrus fruits, red peppers, broccoli
Vitamin E: oatmeal, almonds, unrefined EFA rich oils
Vitamin B-2 dairy products
Vitamin B-3: whole grains (except corn)
Zinc: liver, other meats
Copper: fish, kidney beans
Manganese: brown rice, oatmeal, split peas, almonds
Selenium: fish, oatmeal
Sulfur: fish, meat, eggs
Feed your child mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin and beef liver to boost her levels of vitamin A. This vitamin maintains mucus throughout your child's body by stimulating subcategories of T cells and B cells. Vitamin A deficiency puts your child at risk for impaired immunity and increased risk of infectious disease, according to health experts at Harvard University
Purchase bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast and feed these foods to your child daily in order to increase the level of vitamin B6 in her body. A deficiency of this vitamin leaves the body susceptible to immune system depression response, say Harvard University health experts.
CUT DOWN ON
Animal fats, sugar, alcohol, caffeine and
Highly processed carbohydrates.
The most commonly known food to help prevent colds and flus and strengthen immune function is garlic. Garlic protects against germs (bacterial, fungal, parasitic) and viruses. Studies have shown that if garlic is included in the diet you will be less likely to get a cold and will recover faster if you have been infected. Incorporating garlic into your child's diet not only helps strengthen their immune systems, but also enhances the flavour of meals
Plenty of rest- Studies of adults show that sleep deprivation can make you more susceptible to illness by reducing natural killer cells, immune-system weapons that attack microbes and cancer cells. The same holds true for children, says Kathi Kemper, M.D., director of the Center for Holistic Pediatric Education and Research at Children's Hospital, in Boston.Most children ages 5 to 12 need about 10 to 11 hours of sleep, according to the National Sleep Foundation.
Set a sleep schedule for your child. Kathi Kemper, MD, director of the Center for Holistic Pediatric Education and Research at Children's Hospital in Boston, states that a lack of sleep can make people more susceptible to illness by reducing killer cells in the body.
Another key germ-busting strategy: "If your child does get sick, throw out her toothbrush right away," says Barbara Rich, D.D.S., a spokesperson for the Academy of General Dentistry. A child can't catch the same cold or flu virus twice, but the virus can hop from toothbrush to toothbrush, infecting other family members. If it's a bacterial infection, such as strep throat, however, your child can reinfect herself with the same germs that got her sick in the first place. In that case, tossing the toothbrush protects both your child and the rest of your family.
Physical activity- A regular exercise program of low-to-high intensity workout for 25-30 most days of the week is recommended to build a strong immune system. We all know how invigorated and strong we feel when we're in shape. Overall fitness creates reserve capacity that not only serves as a buffer against disease but also helps us recover more quickly.
Yoga is another natural immune boosting method. Children can be started on a regular yoga practice, including pranayama and simple creative visualizations after they turn 7 years of age.
Water - Drink 6-8 glasses of water per day. Body fluids, made up mostly of water, bring to each system all the ingredients and carry away the body’s waste in form of urine. Water is also necessary for many chemical reactions in the body. It can act as a lubricant around joints and protect sensitive tissues and organs, including the spinal cord, eyes, and the amniotic sac in pregnancy from shock. It is absolutely essential to stay well hydrated throughout the day
Banish secondhand smoke. If you or your spouse smokes, quit. Cigarette smoke contains more than 4,000 toxins, most of which can irritate or kill cells in the body, says Beverly Kingsley, Ph.D., an epidemiologist with the Office on Smoking and Health at the Centers for Disease Control and Prevention, in Atlanta. Kids are more susceptible than adults to the harmful effects of secondhand smoke because they breathe at a faster rate; a child's natural detoxification system is also less developed. Secondhand smoke increases a child's risk of SIDS, bronchitis, ear infections, and asthma. It may also affect intelligence and neurological development. If you absolutely can't quit smoking, you can reduce your child's health risks considerably by smoking only outside the house, Dr. Kingsley says.
What Not to Do
It is equally important to know what children should not eat. Loading up on junk and food that is not fresh or that which is full of additives and chemicals can impair an otherwise healthy immune system. Some food can aggravate certain conditions and further affect their immunity. Fresh fruit and vegetables are always an option for a quick bolstering of the immune system, if the child is generally healthy.
Frequent use of antibiotics and over-the-counter medications can suppress children's immune systems, making them more vulnerable to infection