Eat colorful vegetables and fruits every day (the rainbow diet).
Carrots, squash, broccoli, oranges, berries, etc. all contain immunity-boosting phytonutrients such as vitamin C and carotenoids.
Phytonutrients may increase the body's production of infection-fighting white
blood cells and interferon, an antibody that coats cell surfaces, blocking out
viruses. Try to get your child to eat five servings of fruits and veggies every
day!
Add Probiotics and Prebiotics. Probiotics, such as Lactobacillus
acidophilus or bifidobacteria, are living microorganisms that change
the bacterial balance in the gut wall. Adding probiotics or
prebiotics to children’s diets may have some potential in treating viral diarrhea, preventing
antibiotic-associated diarrhea and boosting immune function. About 85 percent of our immune system is
located in the gut or digestive wall. The type and amount of microbes in
the gut flora can impact the forms of immune cells the body produces.
Try fermented foods. Historically, cultured and fermented foods have a
long tradition in many cultures and are found all over the world. Our ancestors
somehow knew they were good for us! See below for an international cuisine of
fermented foods that naturally contain probiotics.
Sauerkraut, a traditional food of Germany, contains the probiotics leuconostoc,
pediococcus, and lactobacillus. The spicy Korean dish, Kimchi, also contains
sauerkraut. Miso, the fermented bean dish originating in Japan, reportedly
contains antioxidants, B vitamins and more than 100 bacterial strains. Kefir, a
creamy yogurt-like beverage that dates back to the shepherds of Eurasia’s
Caucasus Mountains, contains both probiotic bacteria and some strains of
yeast. Naturally fermented sour pickles, sourdough bread, and
buttermilk also contain beneficial probiotics.
Prebiotics, such as fructo-oligosaccharides (FOS), nurture and support
the growth of probiotics. Foods such as banana, asparagus, oatmeal, and
Jerusalem artichoke naturally contain prebiotics. Banana and yogurt anyone?
Common Sense Caution:
Probiotics or prebiotics may offer some benefits to healthy children
and infants, but they should not be given to children who are chronically or
seriously ill or who have compromised immune systems.
Cook with mushrooms. Mushrooms may
strengthen your immune system because they are rich in antioxidants, vitamins C
and D, and beta-glucans--a type of fiber with antimicrobial and
antioxidant capabilities. The
beta-glucans in mushrooms (especially Reishi, Shiitake, King Trumpet and Maitake) are
notable for their ability to activate the immune system.
Eat smart, stay strong!
