In the midst of the pandemic, parents face a significant challenge. While they cannot keep their children locked up at home, they also worry about their health. Wearing masks and using hand sanitizers are only temporary solutions and do not provide adequate protection against infections.
To allow children to play and enjoy their childhood, mothers need to build an internal shield of immunity. This involves more than just boosting their child’s health; it means laying a strong foundation for their crucial developmental stage.
Maintain a balanced diet with 3 main meals covering all 4 food groups
Carbohydrates
Carbohydrates are the primary source of energy for children, providing them with the fuel they need to stay active and playful. Foods like rice, sweet potatoes, bread, and whole grains maintain stable blood sugar levels and energy. Mothers should encourage their children to consume whole grain carbohydrates to increase fiber intake, aid digestion, and reduce the risk of obesity.
Protein
Protein is essential for cell growth and repair. Abundant protein sources such as meat, fish, eggs, and beans are vital for muscle and immune system development. It is crucial for mothers to ensure their children receive adequate protein in every meal to support physical and cognitive growth.
Maintain a balanced diet with 3 main meals.
Vitamins and fiber from green vegetables
Green vegetables are an excellent source of vitamins, fiber, and antioxidants, which protect the body from illnesses. Mothers should encourage their children to eat a variety of green leafy vegetables like spinach and colorful vegetables like carrots and bell peppers. Regularly changing the types of vegetables in meals will prevent boredom and ensure the absorption of a diverse range of nutrients.
Healthy fats
Fats such as omega-3, found in salmon, olive oil, and nuts, are crucial for brain and nervous system development. Some children may prefer fried foods or skip breakfast, leading to significant nutritional deficiencies. Therefore, it is essential to prevent children from developing unbalanced dietary habits.
Increase intake of vitamin C, A, and E-rich fruits and vegetables
Vitamins C, A, and E strengthen children’s immune defenses.
Fruits such as oranges, grapefruit, and kiwis, as well as bell peppers and broccoli, are rich in vitamin C. Meanwhile, vitamin A-rich foods like carrots and sweet potatoes boost the immune system. Vitamin E, a potent antioxidant, protects cells from damage and supports the immune system. Good sources of vitamin E include nuts, vegetable oils, and green vegetables like broccoli. To enhance vitamin E absorption, mothers can add nuts to meals or prepare vegetable salads with olive oil.
To ensure children get the most vitamins from fruits and vegetables, mothers should prioritize gentle cooking methods like steaming, boiling, or light stir-frying. Overcooking by deep-frying or grilling can lead to a loss of nutrients, so care is needed when preparing meals.
Increase intake of vitamin C, A, and E-rich fruits and vegetables.
Include zinc, selenium, and omega-3 rich foods in the diet
Zinc is an essential mineral that aids in the production and function of immune cells. Zinc-rich foods like cashews and poultry help children fight infections more effectively. Selenium plays a vital role in protecting cells from damage and boosting the immune system. Good sources of selenium include tuna, Brazil nuts, and eggs.
Omega-3, found in salmon, chia seeds, and walnuts, reduces inflammation and supports heart health. Therefore, including omega-3 in the diet not only boosts immunity but also promotes brain development.
By incorporating these foods into daily meals, mothers can strengthen their children’s immune systems, reduce the risk of illnesses, and maintain optimal health. Creating delicious dishes with these ingredients will encourage healthy eating habits.
Include zinc, selenium, and omega-3 rich foods in the diet.
Daily dairy intake – choose Lactoferrin-rich options for stronger immunity
Lactoferrin, a natural component of breast milk, has been proven to provide antibacterial and antiviral benefits. This glycoprotein inhibits the growth of bacteria and viruses, protecting children during vulnerable stages of illness. Mothers should select dairy products containing Lactoferrin, combined with HMO (Human Milk Oligosaccharides), zinc, and vitamin C, to create an internal shield for their children. HMO promotes the growth of beneficial gut bacteria and strengthens the immune system. Zinc and vitamin C also play crucial roles in boosting resistance and protecting against pathogens.
In addition to enhancing immunity, Lactoferrin-rich dairy products contribute to increased height due to their high calcium and vitamin D content, which support bone and muscle development. Furthermore, these products ensure better nutrient absorption, providing the energy needed for summer activities, play, and learning.
Daily dairy intake for stronger immunity.
Ensure adequate hydration and natural probiotics (from yogurt, kefir, kimchi, etc.)
As 70% of the immune system is located in the gut, maintaining a healthy gut microbiome is essential for strong immunity. The gut is not only responsible for digestion but also acts as the “command center” of the immune system, producing antibodies to protect against pathogens. A balanced gut microbiome, dominated by beneficial bacteria, will help children fight infections and strengthen their overall resistance.
During the summer, children tend to sweat more, leading to rapid dehydration. Dehydration can cause fatigue and loss of appetite, directly impacting the immune system. If fluids are not replenished, children become more susceptible to illness. Therefore, mothers should ensure their children stay hydrated during hot summer days, offering natural fruit juices or electrolyte drinks to compensate for fluid loss.
A healthy body allows children to fully enjoy their childhood.
While mothers cannot physically protect their children around the clock, they can certainly strengthen their children’s health from within. By providing a well-balanced and nutritious diet, including vitamin- and mineral-rich foods, mothers can build a robust protective barrier for their children’s health.
A healthy body allows children to fully enjoy their childhood and summer adventures, giving mothers peace of mind during the pandemic. With a strong health foundation, children can freely engage in outdoor activities and explore the world without constant worry about illnesses. Let’s embrace healthy eating habits and holistic care so that every summer day is filled with joy and happiness.
