Most kids encounter countless germs and viruses every day at school and play. Although good hygiene, such as hand-washing, can help prevent some of these illnesses, much of their resistance to these disease-causing germs depends upon the strength of their immune system. Kids' immature immune systems make them more vulnerable than adults to these illnesses, but a healthy lifestyle along with a diet rich in disease-fighting nutrients can help boost their immunity and make them more resistant to illness.
Significance
No diet can protect your child completely from illness, but one rich in fruits and vegetables, whole grains, lean protein and low-fat dairy might help keep their immune system strong and able to fight illness. For optimal immune system function, help your child get six servings of fruits and vegetables each day. To further support the immune system's ability to fight illness, the American Dietetic Association suggests ensuring your child's diet is full of protein, vitamin A, vitamin C, vitamin E and zinc.
Features
Phytonutrients, such as Vitamin C, carotenoids and bioflavonoids are among Dr. William Sears's--pediatrician and author of the "Family Nutrition Book"--top picks for boosting your child's immunity. Vitamin C, found in strawberries and oranges, increases immune-system functioning by increasing the production of infection-fighting white blood cells. Carotenoids, found in many yellow-orange vegetables, such as carrots and sweet potatoes, increases the infection-fighting cells in your child's system. Bioflavonoids can help protect your child's body against environmental pollutants that can make him ill.
Considerations
Children who eat at least six varied servings of fruits and vegetables each day will probably not need any type of supplementation to help them get enough of these immunity-boosting nutrients. If your child shuns vegetables or doesn't eat a broad variety of foods, talk to your pediatrician about his diet. Your pediatrician can evaluate his diet to determine whether supplementation is helpful or necessary.
Prevention/Solution
More than 75 daily mg of zinc--a popular immunity-boosting mineral found in many nutritional supplements--can actually lower your child's immunity. To benefit from zinc's infection-fighting properties without the risk of overdoing it, Sears recommends that children get their zinc primarily from fortified cereals.
Potential
Healthy lifestyle habits can work along with an immunity-boosting diet to help your child stay well. In an article on the "Parents" magazine website, Ranjit Chandra, M.D., a pediatric immunologist at the Memorial University of Newfoundland, suggests that regular exercise can boost the body's production of disease-killing cells in both adults and children. Since sleep deprivation can reduce disease-killing cells in your child's body, protect her immune system by ensuring she gets adequate sleep. Most children ages 5 to 12 need about 10 to 11 hours of sleep, according to the National Sleep Foundation.
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