SEVEN FOODS TO STRENGTHEN DEFENSES IN THESE COLD DAYS

In these cold days, it is logical that parents look for formulas that help protect our children from possible colds, flu and other winter viruses. I wish there was an infallible method to ensure that the children did not get ill!, Although there are certain recommendations that can help keep your immune system strong.

Among them, there would be the practice of regular physical exercise, proper rest and balanced eating, incorporating certain foods that help strengthen your defenses. We tell you what should be the essential foods in the diet of our children at this time of year.

Immunonutrition: what to eat to avoid diseases

Nutrition plays a fundamental role in the development and maintenance of the immune system, and its response to various diseases.

Over the past few years, there have been many scientific investigations conducted in this regard, in order to know in depth the role that food plays as a whole, and the nutrients that compose them, in our immune system.

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In this way, we could develop a list of the seven foods (or food groups) essential in the diet of our children in winter, for containing properties and micronutrients that would help strengthen their defenses, or help them recover before the typical diseases of this era.

1) Fruits and vegetables rich in vitamin C

Fruits such as kiwi, citrus fruits (orange, lemon, tangerine, grapefruit ...) or persimmons, and vegetables such as cauliflower, red pepper, broccoli, chard and spinach, are high in vitamin C, a micronutrient characterized by boosting our immune system, avoid colds and contribute to the relief of your symptoms.

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2) Foods with fat-soluble vitamins (A, D, E)

According to the study "Nutrients and immunity" published by the Nutritional Support Unit of the Vall d'Hebron Hospital in Barcelona, fat-soluble vitamins (A, D and E) play a fundamental role in the body, since help regulate the immune response, stimulating the production of cells essential for the proper functioning of the immune system, such as leukocytes or antibodies.

Some of the foods rich in vitamin A are tomatoes, beets, carrots, dairy products or molluscs.

As for vitamin D, some of the foods that should not be missing in the children's diet are salmon, sardines in olive oil, enriched cereals, dairy products and eggs. But also, we must not forget that sunlight is essential as a natural source of obtaining this vitamin.

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For its part, vitamin E is found in avocado, olive oil or nuts such as sunflower seeds, almonds, peanuts or hazelnuts (although remember that the AEP recommends that children under six always consume them ground or cream, but never whole, because of the risk of choking).

3) Foods with iron

According to experts, iron deficit affects the proper function of the immune system, and is related to a higher incidence of gastrointestinal and respiratory diseases. Therefore, it is essential to include this micronutrient in the children's diet and in the recommended amounts, through foods such as fish and shellfish, green leafy vegetables (spinach, chard, borage ...), meat, dairy and nuts.

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4) Foods with zinc, copper and selenium

Zinc and copper are micronutrients present in the human body in very small concentrations, but with a very important role in health maintenance, since they exert a multitude of effects on immune cells. Studies have linked the deficit of these microelements with an increase in respiratory, digestive and skin diseases, as well as an increase in viral, bacterial and fungal infections.

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For its part, Selenium is essential to maintain a correct immune response, and has been shown to be a potent agent against some viral infections.

The main food sources of these trace elements are fish, crustaceans and shellfish, red meat, dairy products, eggs, peas and lentils. Among the foods rich in selenium are mainly nuts.

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5) Honey

Honey is a great source of energy, and a food with many nutritional propertiesWell, it is rich in vitamins (C, B1, B2, B3, B5), folic acid, minerals (phosphorus, calcium, magnesium, silicon, iron, manganese, iodine, zinc, gold and silver) ...

While offering honey to our children is not going to help them avoid colds in winter, studies have shown that it is a excellent cough relief treatment, and the AEPap recommends it when the child is upset because of the dry cough that occurs at the beginning of colds.

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But it is important to remember that Honey should never be offered to children under 12 months, as it may contain contaminated spores of C. botulinum and be especially dangerous for babies. In addition, because it is highly cariogenic, its consumption in children under three years of age is not recommended, and when taken it is necessary pay special attention later to oral hygiene.

6) Fermented natural and dairy yogurts

The lactobacilli that we can find in yogurts and fermented milks, they will help us strengthen the intestinal flora and digestive mucous membranes, making the body perfectly process all the essential nutrients to strengthen our defenses.

From the Spanish Society of Probiotics and Prebiotics, Dr. Ascension Marcos recommends the consumption of yogurts for the many benefits it has, although it is important to read the labeling very well and flee from those with added sugars, even if they have the seal of certain organisms of Health.

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7) Water

Water is the healthier drink to keep the body hydrated, and it is important that children consume the recommended daily amounts. In summer, we all seem to have this premise clear to avoid the dehydration of the little ones, but in winter the water is still just as necessary, in addition to a perfect ally to dissolve the mucus and keep the respiratory mucosa hydrated, protecting it against infections.

The fundamental diet of our children in winter

You have to keep in mind, that children's immune system matures slowly, and that at the beginning there is no more natural, healthy and perfect food for your defenses than breastfeeding.

If our baby is breastfeeding, we should know that through our milk, you will be receiving all the nutrients and vitamins you need to help prevent certain diseases, such as otitis and respiratory and gastrointestinal diseases.

For the rest of children (as well as adults), the best diet is the Mediterranean diet which, according to the Spanish Society of Family and Community Medicine, is summarized in reducing the consumption of red meat, and in eating more fish, legumes, cereals (preferably whole grains), vegetables, vegetables and fruits, especially those rich in vitamin C and A .

In addition, it is recommended do not offer cold drinks, give them broths and hot drinks, make breakfast in a complete and balanced way, and opt for snacks for school that give them energy and help increase their defenses.