As we are going through another school year under the COVID-19 pandemic, many parents are asking:” What can we do to keep our children healthy?” Are there ways to boost the immune system?
The answer is “Yes”. It is common knowledge that having a healthy immune system offers protection against diseases and viruses, whereas a weak immune system can make your children easily catch a cold or worse. The best way to keep the immune system healthy is basically to take the necessary steps to keep healthy.
A healthy and balanced diet is essential to maintain your child’s good health, better brain function, and stronger immune system. All foods contain different vitamins, nutrients, and minerals. Children need to have a variety of foods to get all the nutrients they require in a day. Healthy eating includes:
- Fresh fruits & vegetables – No single fruit or vegetable provide all the nutrients you need to be healthy. Eat a variety of colors and types to give your body a mix of nutrients.
- Healthy Proteins – such as eggs, meat, fish, beans, seafood, nuts, and seeds.
- Healthy oils – such as Olive oil, flaxseed oil, fish oil, canola oil
- Dairy foods – such as milk, yogurts, and cheese
- Water – Drink water instead of sweetened drinks or soft drink
Parents should try to minimize the time children spend watching tv and playing video games. Many research shows there are many benefits of why children should exercise regularly.
- Physical activities can improve the immune system in your children.
- Help strengthen their bones and muscles.
- Develop stronger hearts and lungs.
- Less likely to become overweight.
- Healthy body = Healthy mind. This will improve children’s concentration in study and have a better memory.
To encourage your children to exercise regularly, you can pick some fun exercises like swimming, playing badminton, basketball, football which can create their interest in exercise. If children find it fun and interesting, they are more likely to do exercise.
Parents should control children from overeating any food that is in high calories and contains bad nutrients. Many snacks, fast foods, and bakery products contain saturated fat, preservatives, high sodium, added salt, and added sugar (which are shown below).
- Pastries, Cookies
- Desserts like cheesecake, cupcake
- Processed meats like hotdog, nugget, bacon, and ham.
- Ice-cream
- Snacks like potato chips
- Chocolate / Candy
- Fast Foods like Pizza, Burgers, French fries. Fried Chicken
- Soft drinks
All these will affect the immune system of your children and will lead to overweight in later life. It is ok to eat small amounts of these foods, but parents should control children’s daily intake and not keep many junk foods in the house.
