Appreciating the role of nutrition
Making sure that your child gets the right vitamins and minerals can increase the number of white blood cells she produces, boosting her immunity and helping her to function better. Vitamins and minerals can also help to eliminate toxins.
Most children in the UK, unless they’re extremely fussy eaters, can get plenty of vitamins through their diet alone and do not need vitamin supplements.
Nutrients that are particularly good for boosting immunity include the following:
- Vitamin C: Many experts consider that high levels of vitamin C increase the production of white blood cells and antibodies, including interferon, which protects cells from viruses. Vitamin C may also protect the heart and lower blood pressure. Studies suggest a link between high vitamin C consumption and lower rates of cancer. Children under the age of 6 years benefit from an intake of vitamin C of around 250 milligrams per day, while older children and adults can take 500 milligrams per day. If your child eats at least five servings of fruit and veg a day, she’ll be getting the right amount of vitamin C. Foods that contain vitamin C include oranges, kiwi, papaya, and strawberries.
- Vitamin E: An important antioxidant, which means it can counteract the damaging effects of toxins, stimulates the production of antibodies and natural killer cells, which seek and destroy germs and cancer. Vitamin E also protects the heart. Foods high in vitamin E include seeds, vegetable oils, and grains.
- Carotenoids, such as beta carotene: They also increase the number of infection-fighting and killer cells and are good antioxidants. Beta carotene is converted by the body into vitamin A, which has immune boosting functions. Foods rich in carotenoids include carrots, yellow peppers, and sweetcorn.
- Zinc: An invaluable mineral that increases the production of white blood cells and stimulates the release of antibodies. Sources of zinc include fortified cereals, beans, dark turkey meat, and beef.
- Selenium: A trace element (a natural product present in tiny quantities) that is essential for the production of antibodies. The best sources of selenium are tuna, whole grains, brown rice, egg yolks, and cottage cheese.
- Omega-3 fatty acids: These are great immune boosters because they increase the activity of the white blood cells that eat up bacteria. Foods high in omega-3 fatty acids include oily fish, nuts, and seeds.
- Probiotics: Also known as acidophilus. Probiotics are healthy bacteria that live in our intestines and help our immune system. For most children, they don’t make a big difference to the digestive system, which works very effectively on its own. However, if your child has digestive problems such as chronic diarrhoea, your doctor may advise of probiotics such as lactobacillus and bifidobacteria, which are available in in certain ‘probiotic’ foods in supermarkets or in liquid, powder, and capsule forms.
Certain foods are known to weaken the immune system. Sugar, for example, has an immune-suppressing effect. In fact, studies have shown that eating or drinking as little as 100 grams (eight tablespoons) of sugar – the equivalent of a can of fizzy drink – can reduce the ability of white blood cells to kill germs. Too much fat can also lead to a depressed immune system because it can affect the ability of white blood cells to multiply. A diet consisting mainly of highly processed and synthetic foods can deplete the body’s stores of nutrients, leaving the body more vulnerable to infection. Therefore, a healthy diet with lots of fresh foods helps your child stay in tip-top condition.
Tags: Appreciating the role of nutrition, carotenoids, omega-3 fatty acids, probiotics, selenium, vitamin c, vitamin e, zinc
Posted in Children's Health
