Immunity from good nutrition. How to support the health of a preschooler?

Every parent wants their child to be healthy and full of energy, especially during the preschool period, when toddlers are often exposed to various infections. One of the keys to building strong immunity is a proper diet.

Why is nutrition important for immunity?

A child’s immune system is still developing, and a proper diet is one of the foundations of its proper functioning. What a toddler eats every day has a huge impact on how effectively the body will fight infections. It is worth knowing that our immunity is closely related to the intestinal microflora. This is where most of the immune cells live, which help defend us against viruses and bacteria.

What ingredients are worth enriching your child’s diet with?

1. Vitamin C – a natural immune “hero”. Vitamin C supports the production of white blood cells, which are key in the fight against infections. The best sources of vitamin C are citrus fruits (oranges, grapefruits), strawberries, kiwi and vegetables such as peppers, broccoli and Brussels sprouts. By adding them to your child’s diet, you can help naturally strengthen the immune system.
2. Probiotics and prebiotics – for healthy intestines. Probiotics are “good” bacteria that support the work of the intestines and immune system. They can be found in yogurts, kefirs, pickles (e.g. sauerkraut, pickled cucumbers) and fermented dairy products. Prebiotics, on the other hand, are substances that support the growth of beneficial bacteria – they are found in bananas, onions, garlic and whole grain products.
3. Vitamin D – sun and supplementation. Vitamin D is essential for the proper functioning of the immune system. The best source of this vitamin is exposure to the sun, but in the autumn and winter, when there is less sun, it is worth reaching for supplements. Vitamin D also supports the absorption of calcium, which affects bone health.
4. Protein – the building block of immunity. Protein is the foundation of the body’s cells and tissues, including those that take part in defending the body against pathogens. It is worth providing your child with an adequate amount of protein from meat, fish, eggs, legumes and dairy products.
5. Omega-3 fatty acids – for a better response to infections. Omega-3 fatty acids, contained in oily sea fish (e.g. salmon, mackerel), walnuts, linseed, support the immune system. They also have anti-inflammatory effects, which is extremely important for the body to effectively respond to infections.

A balanced diet = strong immunity

It is worth ensuring that daily meals are varied and rich in vitamins and minerals. Therefore, in mass catering facilities in nurseries and kindergartens, the children’s menu is also adjusted to the changing season and the needs associated with it.

It is equally important for the child to drink an adequate amount of water, because hydration of the body has a major impact on its ability to fight infections. In facilities, children should have unlimited access to water and its consumption should be promoted by educators. Avoid excess sugar and processed products, which can weaken the immune system.

A few practical tips on how to strengthen your child’s immunity:

• An energy-packed breakfast – make sure that the meal at the beginning of the day is full of nutrients. It can be oatmeal with fruit, yogurt with muesli or whole grain bread with avocado and egg.
• Encourage eating vegetables and fruit – include them in every meal, and if your child does not like them in their entirety, prepare smoothies or salads.
• Remember to eat regular meals – preschool children need energy to play and learn. Regular, well-balanced meals help maintain blood sugar levels within normal limits and support the immune system.
• Take care of healthy snacks – instead of sweets and crisps, offer your child fruit, nuts, natural yogurt or vegetables with hummus.

Summary

A child’s immunity depends to a large extent on what is on their plate. A proper diet rich in vitamins, minerals, protein and healthy fats is the key to building natural immunity and ensuring your little one’s health for many years to come. A well-balanced diet, full of colorful vegetables and fruits, combined with regular sleep and physical activity, will help your child fight infections and make your preschooler full of energy all day long. Remember that eating habits are formed in childhood, so it’s up to us what foundations of immunity your little ones will have in the future!