Mataupu
- Probiotics: the champions for resisting viruses and stimulating the immune system
- I le vitio: Top 5 mea'ai e tetee atu i le malulu
- Fruits and vegetables to fill up on vitamin C and have energy
- Oily fish, rich in omega 3 and vitamin D to boost white blood cells
- Meat, rich in iron to better resist viruses
- In video: Protein: how many times a day?
- Spices and herbs to prevent infections
During the first years, they often have a series of colds because their immune system is in full construction. To help kids better resist viruses, we favor foods that help strengthen their immune system.
Probiotics: the champions for resisting viruses and stimulating the immune system
What is the relationship between the digestive system and immunity? As amazing as it may sound, the intestinal lining acts as a natural barrier against germs. “Three-quarters of immunity takes place in the intestines,” explains pediatrician Dr. Laurençon. The bacteria that make up our intestinal flora play several roles. They prevent “bad” bacteria from setting in, aid digestion and stimulate the immune system. In what foods can you find these “good” bacteria, the famous probiotics? Almost all infant milks are now enriched with probiotics. It is also found in dairy products, yogurts, cottage cheeses and fermented milks such as kefir. Certain fermented cheeses such as Gouda, Mozzarella, Cheddar, Camembert or Roquefort also contain it. For yogurts, check that they contain lactobacilli i bifidobacteria and that it be specified “living and active culture”. On the other hand, dessert creams do not contain any. To boost the beneficial effects of these “good” gut bacteria, it is important to also give your child prebiotics.
Where can I find prebiotics?
It is found in lacto-fermented vegetables like sauerkraut and in natural sourdough bread. And also in the fibers of certain vegetables and fruits. Among the top 5:
- Artichoke
- Ierusalema artichoke
- faʻi
- Leek
- lauliliʻi
I le vitio: Top 5 mea'ai e tetee atu i le malulu
Fruits and vegetables to fill up on vitamin C and have energy
For top immune defenses, it is important to stock up on vitamins, minerals and fiber. In practice: fruits that contain vitamin C help to multiply white blood cells and stimulate the production of interferon, a molecule that boosts the immune system. In the head: citrus fruits, kiwis and red fruits. If he has a cold, add these fruits to every meal for a few days. As for vegetables, all the cabbages are full of vitamin C. Just like the orange-colored vegetables – carrot, pumpkin, pumpkin… Ditto for lamb’s lettuce, fennel or spinach, which also provide vitamin A. cells of the respiratory and intestinal mucous membranes, super barriers against microbes. Button mushrooms, oyster mushrooms and those of Japanese origin such as Shitakes contain polysaccharide, a molecule that increases the number of white blood cells and their activity.
How to strengthen his immune system: vitamin D, essential for a baby to be in good shape!
Your pediatrician will certainly prescribe it for your child during the less sunny six months, in ampoules or drops. But be aware that it is found in certain foods such as fatty fish or butter. There are also some in offal like
calf or poultry liver. You can give it to your child from 1 year old.
Does your child have a cold? Add fruit to all these meals – citrus fruits, kiwis, red fruits in particular – for a few days, it will immediately give your body some punch.
Lelei e iloa
Choose fresh, seasonal, organic fruits and vegetables if possible and picked when ripe. Consume them quickly to get the most nutrients. Likewise, favor gentle steaming or rapid cooking (in a wok), to better preserve nutrients.
Oily fish, rich in omega 3 and vitamin D to boost white blood cells
Mackerel, sardines, herring … provide essential fatty acids, the famous omega 3, which have an anti-inflammatory action and help the body fight infections. In addition, oily fish contain vitamin D, which boosts immune cells (see box below). Good allies to put on the plates of the youngest, twice a week. Choose quality products: Label Rouge, “Bleu Blanc Cœur”, organic logo “AB” guaranteeing the absence of GMOs …
Meat, rich in iron to better resist viruses
Animal and vegetable proteins provide iron which is one of the fuels of the immune system. Indeed, if your child is le lava uʻamea, his body is idling. Suddenly, he is more tired and there is a risk of colds and other infections. To provide it with enough iron, bet on animal proteins that are most provided with it. Put on the menu: red meats (beef, lamb, duck) twice a week. White meats (chicken, veal…) also twice a week. Without forgetting the eggs, sources of selenium and whose amino acids are essential for tissue growth and repair. To be consumed once or twice a week. Also bet on vegetables rich in iron: peppers, leeks, potatoes. And on legumes: all beans, lentils, soybeans, peas (chick, split).
Lelei e iloa
If meat is beneficial, the amount should be adapted to age and not to appetite: some people love meat and would eat twice as much!
Between 6 and 10 months, gradually from 2 to 4 tbsp. coffee (10 to 20 g).
Between 10 and 18 months: 20 to 30 g.
Between 18 months and 3 years: 30 to 50 g.
At 6 years old: 70 g maximum.
In video: Protein: how many times a day?
Spices and herbs to prevent infections
We do not always dare to sprinkle the plate of the youngest and yet, some spices and herbs have an anti-infectious and antimicrobial action. In addition, they allow dishes to be spiced up without adding salt. Vary every day between garlic, mint, chives, basil… To be used in small quantities from the start of food diversification.