The immune system of your child begins to develop even before they are born. Your antibodies are transferred to the baby through the placenta and continue to protect them in the first months of life from bacteria, viruses, or allergens to which you have already been exposed. As their immune system develops, your baby will create their own antibodies, and a balanced diet for your child is crucial for a healthy immune system.
From the moment they are born, breast milk is the best source of nutrition, providing all the necessary nutrients and antibodies. When you stop breastfeeding, a wide range of nutrient-rich foods, including good sources of probiotics, will help build your child’s natural defenses and contribute to their long-term health.
Therefore, it is important to teach children that their growth and development depend on healthy nutrition. We know the benefits of the five food groups and how important it is not to consume too much sugar and salt. However, when it comes to supporting the immune system, the following specific vitamins, minerals, and probiotics play a crucial role:
– Iron
Iron is essential for the formation of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. It supports children’s cognitive development. Iron deficiency (anemia) can affect the immune response, leading to an increase in infections in children.
Iron-rich foods: red meat and plant-based alternatives, beans and nuts, whole grains such as brown rice, leafy green vegetables such as kale and spinach. A good source of iron is raisins, which can be soaked in water for several hours, then chopped and added to a meal with cereals or other fruits.
– Vitamin C
Vitamin C is a natural antioxidant used by white blood cells to fight infections and also helps in the absorption of iron.
Foods rich in Vitamin C: found in fruits and vegetables such as oranges, kiwifruit, blackcurrants, strawberries, bell peppers, broccoli, and spinach.
– Zinc
Zinc is a mineral found in all cells of the body. It helps the immune system fight off invading bacteria and viruses by creating new cells and enzymes. It also aids in wound healing.
Zinc-rich foods: meat, dairy products (milk and cheese), and whole grain bread and cereals.
– Vitamin D
Vitamin D plays a role in the normal functioning of your child’s immune system, which is the first line of defense. Vitamin D also contributes to the development of your child’s bones and teeth.
Foods rich in Vitamin D: fatty fish such as salmon and mackerel, eggs, some mushrooms, fortified breakfast cereals, or baby formula, as well as toddler formula – check the label.
– Vitamin A
Vitamin A supports the immune system by strengthening white blood cells and creating an immune response to antibodies. It also helps in the formation of vision as your child develops.
Foods rich in Vitamin A: eggs, yogurt, cheese, mango, cabbage, kale, carrots, sweet potatoes.
– Probiotics
Probiotics stimulate the growth of beneficial bacteria in the gut while protecting against harmful bacteria. Additionally, fiber in food, found in whole grains, is important for gut health.
Foods rich in probiotics: bananas, onions, tomatoes, yogurt, pickles.
A combination of fruits, vegetables, whole grains, protein sources from meat or fish, fats, and dairy products will provide your child with vitamins, minerals, and other nutrients necessary for a healthy immune system.
