The cooling of the weather in winter and spending more time in closed environments with the opening of schools cause children to have respiratory infections more frequently. It is considered normal for a child to have 5-10 respiratory infections during the winter season; the frequency decreases as they get older.
There are more than 200 viruses and bacteria that cause infection in the respiratory tract. Cold air dries the nasal mucosa and lowers resistance, which facilitates the settlement of viruses; this is why it is called "catching a cold."
A sick child spreads viruses into the air through droplets via sneezing and coughing. Additionally, viruses can be transmitted through hands and the use of shared items like toys. Therefore, teaching children the habit of hand washing and frequently ventilating the environment are simple but effective methods.
To strengthen the child's immune system;
*Balanced nutrition
*Sleep
*Exercise are important.
Necessary vitamin and mineral needs are met with a balanced diet.
Fruits and vegetables suitable for the season should be preferred. Citrus fruits like oranges and mandarins, kiwi, pomegranate, and apples are rich in vitamin C and antioxidants. Bananas are rich in potassium and high in calories.
Among vegetables, carrots, broccoli, and red peppers are stores of vitamin A. Winter vegetables like broccoli, cauliflower, cabbage, and leeks are rich in vitamins and minerals.
Garlic is known as a natural antibiotic. Onions are rich in prebiotics. Other foods containing prebiotics are artichokes, leeks, Jerusalem artichokes, and legumes.
Green leafy vegetables are rich in iron. Nuts such as almonds, hazelnuts, and walnuts contain vitamin E, zinc, and magnesium.
Probiotics are substances that increase immunity by regulating the intestinal flora. Yogurt and kefir should be included in the daily diet. Tarhana and pickles are also rich in probiotics.
Seafood is rich in minerals such as omega-3 and selenium.
It is recommended to consume fish 1-2 times a week. Other foods rich in omega-3 are purslane, walnuts, flaxseed, and avocado.
Proteins are the building blocks of cells and are among the main elements of nutrition for children during the growth period.
Eggs, milk, cheese, meat, fish are animal proteins, and legumes are plant proteins. A significant portion of the child's protein and vitamin needs is met with 2 glasses of milk a day; the amino acid content of milk removes toxins from the body.
The grain group is also one of the main elements of nutrition with its vitamin B and carbohydrate content. Bread made with whole wheat and sourdough should be preferred over white flour, and complex carbohydrates like bulgur should be included on the table.
Foods to stay away from;
Foods made with refined sugar and white flour
Trans fats (frying, fast food)
Processed packaged foods, processed meats (salami, sausage)
Sleep
Depending on the child's age, they need to sleep 8-10 hours; sleep ensures the regeneration of the body and strengthens immunity.
Exercise
Exercise, especially performed outdoors, has a positive effect on immunity in addition to its other benefits.
Are supplements necessary to strengthen immunity?
When a balanced diet is maintained and other measures are taken, additional supplements are not necessary.
Vitamin D and C are among the leading vitamins that play an important role in immunity. Vitamin D is obtained from the sun and animal foods, and vitamin C from fruits and vegetables. Minerals such as zinc and selenium are also known to support immunity.
Apart from these, some substances in medicinal form thought to support immunity can be used with a doctor's recommendation.
Beta-glucan is a substance obtained from oats, yeast products, and some mushroom species.
Propolis is a resin-like product produced by bees; it has antioxidant and antimicrobial properties and is different from bee pollen. It contains minerals such as vitamins B, C, E, zinc, and iron.
Elderberry extract is also used as an immune booster against viruses and bacteria in respiratory tract infections.