With covid cases rising once again, there is understandably an element of anxiousness. The biggest question in a parent's mind is on how strong their child's immunity is at present. Here comes the importance of nutrition in building the immune system in addition to aiding proper growth and overall development of a child. The lack of a sufficient, varied, and nutritious diet can affect the cognitive development of a child, interfere with learning, and weaken their immune system.
There are several key nutrients that play a part in regulating, building, and strengthening the body's immune system and promoting healthy growth in kids. These nutrients are found in foods like lean protein, fruits, vegetables, dairy, legumes, nuts, and grains. Parents should consider adding it in daily breakfast or lunch:
Vitamin C: An essential vitamin that is produced in the body, it is abundantly found in many food groups. Fruits like oranges & lemons are a great source of vitamin C; so are vegetables like broccoli, cauliflower, and peppers
Vitamin E: A key antioxidant that helps keep the nervous system healthy and it is an important nutrient that supports cell development. Moderately required in children, Vitamin E can be found in vegetable oils, nuts, seeds, leafy & green vegetables
Selenium: An important mineral that is essential for the healthy functioning of the body and ensuring healthy cells. It is a great antioxidant and is usually found in abundance in vegetables. Foods like beans, mushrooms, and sunflower seeds are great sources of this mineral. It is also found in poultry and certain seafood
Arginine: This is an important amino acid that plays a key role in growth by promoting the multiplication of cells in the growth plate of the bones to help them grow faster when there is a delay in growth. Sources of Arginine are dairy products, non-veg foods, nuts etc.
Vitamin K2: An important micronutrient that helps to transport calcium in the bones and ultimately helps build stronger bones. It is found in fermented foods, dairy, eggs, and meat
Zinc: An important nutrient for growth and the immune system, it can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds, and nuts
Iron: A mineral that our bodies need for many functions as it helps muscles store and use oxygen. It is found in dark green leafy vegetables, such as spinach, legumes, pumpkin seeds, eggs, meat
Iodine: Iodine is a mineral the body needs to make thyroid hormones which control the body's metabolism and many other important functions. It is found in seafood and iodized salts
Parents should focus on protecting children by providing healthy nutrition to strengthen immunity and optimize physical, cognitive, and social development. Feeding a child, a nutritious, balanced diet, which is beneficial for their holistic development and growth is easier said than done.