Time to rebuild your kid's immunity

The pandemic kept most kids restricted to virtual classrooms for close to two years. Lack of physical activity, increased screen time and unhealthy dietary habits have had an immense impact on the physical, mental and social development of children. Additionally, kids are prone to 'immunity debt' as a result of not being exposed to the outside world, which causes a slower and inadequate development of the body's defence system, eventually leading to negative consequences when one returns to normal life.

With restrictions now easing up and schools reopening, students are all set to flock back, meet their friends and indulge in much needed physical playtime as well as social interaction. While parents are relieved to see their kids slowly resume normal life, there is understandably an element of anxiousness. The biggest question in their minds is on how strong their child's immunity is at present since kids in school are bound to be surrounded by their friends and teachers -- and germs.

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.