We all know that it is a complicated year for the return to routine activity, both for adults and for the little ones in the house. In the current context of coronavirus, you should know how to improve defenses in children through a diet rich in vitamins, minerals and essential amino acids. Here we offer you some recommendations of products that cannot be missing in the infant diet daily. The objective is strengthen the immune system well so that you are more prepared for possible infections of the Covid-19 in the schools. Attentive to each of these foods!
Mask, distance and hand cleaning It is the basic and mandatory thing for the good of all but perhaps we can do something more preparing our defenses to avoid or reduce the effect of a disease. In general, we all know some of the foods that help us overcome colds and relieve symptoms such as flu. However, now this is even more important due to the difficult situation in which the colleges and institutes in the next course.
Having a strong immune system, now more than ever, is essential. Food can help us a lot in this and cultures as rich as the China they have it as a main axis in their health. The important pillars to strengthen the body are vitamins, among which we highlight vitamin C and D. Also minerals. Among the most important are the zinc, selenium and iron. These along with other beneficial nutrients are found in the following food for improve defenses in children.
Foods that help the immune system
We must highlight citrus fruits, such as orange, lemons, grapefruit, tangerines and kiwis for its high content in vitamin C. Red fruits are also very healthy, we would like to highlight the blueberries for its content in atocyanin, since recent studies indicate that it protects against respiratory diseases. In these months we enter the season of grenades, a magnificent fruit that is attributed by some antiviral effects and that we can incorporate into desserts and salads.
Of course the consumption of other fruits like the peach, the grape or the apple they are also highly recommended for our health. Of course, some already end their time to be available in the supermarket when their annual campaign is over. Likewise, there are always interesting substitutes.
Vegetables
Among the best vegetables for improve defenses in children we want to stand out broccoli, carrots, spinach, bell peppers, and cauliflower. It is important to note that they should not be overcooked and preferably steamed, since the high temperature degrades part of the vitamins.
Garlic and onion
They deserve a special section, since we must take them into account in our diet and incorporate them at this time. Studies are currently being carried out to analyze the influence of garlic essential oil in Covid-19, since garlic acts against some viruses although it is too early to anticipate results. It is antibacterial, antiviral and antifungal, known and used by traditional medicine.
In the case of the onion, it is a natural expectorant and strengthens the immune system. Unlike garlic, the cooking temperature does not alter or degrade its properties so much. In order to take advantage of all the benefits of the first food and not have the inconvenience of the smell, we advise you to consume black garlic. You can also consume black onion and benefit from the concentration of its properties. Both solutions are good and can be incorporated into countless recipes.
Honey to improve defenses in children
Honey has antibacterial effects and antitussives. Activate our immune system. You must take it without exposing it to too much temperature, since it loses part of its properties. You can incorporate it in many recipes but keep in mind to add it at the end of cooking and for a very short time.
The antiviral power of honey is real but it depends on the type of honey. Not all honeys act against some viruses. Honeydew honey in Spain or Manuka honey from New Zealand or Australia they guarantee effects against some viruses.
We recommend that you change the sugar for honey on all occasions that you can and we insist that you not subject the honey to high temperatures.
Dairy
In a good diet you should incorporate two servings of dairy daily. Without a doubt, at this time the best formula is use yogurt or milk kefir, it will also act as a probiotic. Milk is a source of vitamin D and a great food taken in just the right amount.
Fishes
Es one of the most important ingredients, since it provides many of the minerals necessary for improve defenses in children. Use blue fish like salmon, sardines or tuna and you will also get minerals, vitamins and healthy fats such as Omega-3 and Omega-6.
Also some crustaceans They can provide minerals necessary for your defenses, products such as mussels, clams, cockles and oysters are interesting to consume, from time to time.
Eggs and nuts
They're a great source of vitamin D, they will also provide you with high quality proteins. A very complete food that you can consume regularly.
In this section we can highlight some nuts very Mediterranean as are the almonds, walnuts and hazelnuts. They stand out for their contribution of minerals and vitamin E, also very necessary for our immune system.
Vegetables
We cannot leave legumes on our list. They're a source of quality protein, as well as fiber and minerals. Essential to have a balanced diet. Do not forget to consume them in any of their forms and varieties.
Chocolate to improve defenses in children
We refer to chocolates without added sugar and with a cocoa level of not less than 70%. The chocolate provides us with many minerals and antioxidants, in addition to providing us with quality fiber. Consume it regularly in small amounts.
Spices
Cuban Tres Guitar spices within this wide world they can stand out. First of all, the turmeric for its high level of minerals such as iron, zinc and potassium, as well as vitamin B6. The pepper It is important for its contribution of iron, calcium, potassium, zinc, manganese and magnesium, as well as its richness in vitamin A and C.
Finally, the ginger, that likewise provides essential minerals and vitamins for the immune system. This root is one of the basic ingredients in the chinese medicinal cuisine for its anti-inflammatory and anti-mucolytic properties. These three spices can be added to many recipes from salty cuisine or pastries, also to smoothies.
Finally, it is worth mentioning some fundamental ingredients for our immune system such as not having stress, resting with quality and trying to be happy. These are difficult times for everyone but you have to keep your morale high. So can improve defenses in childrenespecially, although these tips are also valid for adults.
