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The word “immunity” comes from the Latin word “immunus”, which means protected or free. The immune system consists of several components including the skin and mucus membranes as physical barriers, white blood cells that produce substances to kill microbes, and phagocytes which are cells that consume microbes. The physical barriers and the white blood cells and phagocytes work together to protect the body from harmful pathogens. The physical barriers form the innate immune system, which is more active in children, while the white blood cells and phagocytes make up the adaptive immune system, which is more active in adults. A combination of these two types of immunity helps us stay safe in our environment. To maintain a healthy immune system, it is essential to have a balanced diet, adequate sleep, and physical activity. Other factors like the gut microbiome, micronutrients, food quality, and stress can also affect the immune system, so it’s important to keep these in mind when promoting immunity in children.
It’s worth noting that children are born with an underdeveloped immune system and they gradually strengthen it by fighting various bacteria, viruses, and other organisms. That’s why it’s considered normal for children to have a few episodes of illness every year. For e.g., babies, toddlers, and preschoolers get about seven to eight colds a year. And during school age, they average five to six colds a year. Teenagers finally reach an adult level of four colds a year. And in addition to colds, children get diarrhea illnesses, with or without vomiting, two to three times a year.
To boost the immune system, there are various activities, micronutrients, and foods that can help. Here is a non-exhaustive list of these.
1) Good sleep/ rest
Sleep and the immune system are inextricably linked. A viral infection, for example, can disrupt sleep, while a lack of sleep makes the body vulnerable to viral infections. Various factors such as a lack of a regular bedtime schedule, exposure to electronic devices, pre-bed stimulation, stress and anxiety, an unsatisfactory sleep environment, and deficiencies in iron or vitamin D can contribute to a poor sleep routine.
It is critical to identify the causes of your child’s poor sleep and take corrective action. Create a peaceful, dimly lit sleeping environment and a regular bedtime routine. Reading bedtime stories to younger children can make sleep time more enjoyable, and for older children, encourage a habit of reading before bed.
2) Physical exercise
The immune system has been proven to benefit from exercise in a number of ways. White blood cells, which are in charge of warding off diseases, can be produced more readily with regular exercise. Additionally, it can aid in boosting circulation, which helps the immune system work more efficiently by transporting white blood cells and antibodies to the parts of the body that require them. Regular exercise can also aid in lowering stress, which has been connected to a compromised immune system. Encourage your child to take part in regular physical activity, such as sports, walks or runs, organized fitness courses, or partaking in physical activities.
3) Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. Vitamin C accumulates in phagocytic cells enhancing microbial killing. Furthermore, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. Prophylactic prevention of infection requires dietary vitamin C intakes that provide at least adequate, if not saturating plasma levels (i.e., 100–200 mg/day), which optimize cell and tissue levels. The best sources of vitamin C are citrus fruits, guava, leafy greens, bell pepper, and sauerkraut.
4) Vitamin D
Vitamin D is not just a vitamin but an immunomodulator. It can modulate innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection. The most important sources are eggs, fatty fish, fortified foods, and supplements. Sunlight is another key source as our body can make vitamin D once it’s exposed to sunlight. In the summer, just 5-15 minutes of rays on your hands, face, and arms 2-3 times a week usually is enough. In the winter, you might need a bit more. Encourage your children to get outdoor playtime as the benefits are many, apart from amping up their vitamin D levels.
5) Vitamin A
Apart from being crucial for vision and overall growth, vitamin A plays a role in protecting epithelium and mucus integrity in the body. Vitamin A is known as an anti-inflammation vitamin because of its critical role in enhancing immune function. It is involved in the development of the immune system and plays regulatory roles in cellular and humoral immune processes. It has also demonstrated a therapeutic effect in the treatment of various infectious diseases as it promotes the structural integrity of mucosal cells.
It can be found in two forms: preformed vitamin A (retinoids) and provitamin A (carotenoids).
Foods that are high in preformed vitamin A include:
- Liver (beef, chicken, pork)
- Fish (salmon, cod, halibut)
- Egg yolks
- Dairy products (milk, yogurt, cheese)
Foods that are high in provitamin A carotenoids include:
- Carrots
- Sweet potatoes
- Pumpkin
- Squash
- Spinach
- Kale
- Collard greens
- Cantaloupe
- Apricots
- Mangoes
- Peppers
6) Zinc
Zinc is an essential mineral that plays a critical role in the functioning of the immune system. It is necessary for the development and function of immune cells, including T-lymphocytes and natural killer cells, which help the body fight off infections. Among children, adequate zinc intake may help prevent and treat respiratory and diarrheal infections. Zinc can be found in foods such as oysters, beef, pork, chicken, beans, nuts, and whole grains. Additionally, zinc supplements are also available but should be taken under the supervision of a healthcare professional.
7) Pre and probiotics
Probiotics are beneficial to gut bacteria that modulate the immune system by boosting innate immunity and reducing pathogen-induced inflammation in the body. Some rich sources of probiotics are fermented foods, such as kefir, yogurt, sauerkraut, kimchi, pickles, miso, and tempeh; dairy products, like cheese and buttermilk; non-dairy fermented foods, like soy-based foods like natto and tamari; and supplements, which come in the form of capsules, powders, and gummies
There are numerous probiotic beverages on the market. One such preferred beverage among children is Yakult. The probiotic beverage Yakult contains a particular strain of the good bacteria Lactobacillus casei Shirota. The strain of bacteria present in Yakult can survive the stomach’s acidic environment and show their beneficial effects by promoting a balanced gut microbiota. However, it should be kept in mind that research on the benefits of probiotics, including Yakult, is ongoing and more studies are needed to fully understand their effects on gut health.
Prebiotics are food items that promote the development and/or activity of advantageous gut microbes like wheat bran, onion, garlic, milk, asparagus, chicory, sugarcane, barley, and other cereal grains are sources of prebiotics.
8) Certain foods
Garlic: This culinary mainstay belongs to the same family of bulb-shaped plants as onions, chives, leeks, and scallions, but garlic is unique because it has lots of sulfur, which is what makes it stinky. It also contains a number of nutrients that have been shown to be good for your health — arginine, oligosaccharides, flavonoids, and selenium. Garlic boosts virus-fighting T cells, reduces the production of stress hormones, and increases the absorption of Zinc (another immunity booster).
Ghee (clarified butter): Though the common misconception is that animal-based saturated fats are bad, children should receive 25-40% of their daily caloric intake through fats out of which about one-third should come from saturated fats. Good saturated fats and cholesterol are imperative to building a strong immune system. Ghee is popular among Indian households and is considered liquid gold and is being used for centuries for medicinal and ceremonial practices. According to Ayurveda, cow ghee in the diet can be introduced from the age of 6 months of the baby. Apart from boosting immunity, ghee improves digestion, strengthens bones, and is a good medium for delivering some health-friendly and heart-friendly vitamins like A, D, E, and K.
Turmeric/ Curcumin: Warm turmeric milk is a staple in many Indian households before going to bed, especially when the kids feel under the weather. This centuries-old concoction is an amazing immunity booster and helps the body in fighting infections. Research shows that turmeric can modulate the activation of T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells, as well as enhance the body’s antibody responses.
9) Immunization
It is important to keep immunization records up to date and provide children with timely vaccinations. Vaccinations have weakened or killed pathogens that activate the child’s immune system in such a way that when the real pathogen attacks, the body is equipped to fight it better. Especially in this covid era, get them their covid and flu jabs as these might not prevent infection but they prevent serious disease and hospitalization.
Conclusion
The immune system is important for a child’s overall health and well-being. By following simple and effective methods, such as maintaining a healthy diet, ensuring adequate sleep, incorporating micronutrients, and engaging in physical activity, a child’s immunity can be strengthened.