Most of us predicted that the health, business, and psychological repercussions of a year-long COVID -19 pandemic would diminish by 2021. But the second wave of this pandemic knocked us down even more severely. And, most affected were children below the age of 20 years. 

According to a study, around 370 million children had missed their nutritious meals while schools were closed. Also, there was a significant increase in their weight due to the change in diet, increased processed food intake, and untimely eating habits. 

These unhealthy eating habits have led to weaker immunity and considering the Covid - 19 pandemic it is highly important that kids maintain healthy eating habits. A well-balanced diet, 8-hours of proper sleep, and regular physical activity play a crucial role in strengthening their overall health.

Here are 7 essential tips to help strengthen your kids' immune system against Covid-19.

Ways To Boost Immunity In Kids

• Improve their Diet and Set an Eating Schedule

A well-balanced diet strengthens the immune system that is ready to fight against infections and viruses. It provides an adequate amount of nutrients like proteins, carbohydrates, vitamins, etc., essential for maintaining your child's health. A well-balanced diet comprises fruits, vegetables, and multi-grain cereals. 

Let's have a look at a few fruits and vegetables that boost the immune system against Covid-19: 

1. Citrus: Rich in Vitamin C and improves the overall immune system. 
2. Broccoli, Spinach, and Mushroom: Rich in beta carotene and ascorbic acids helps build a protective shield against the contagious virus. 
3. Ginger, Amla, and Tumeric: Helps to manage heart disease, weight loss and clears the respiratory system. 
4. Curd, Milk, and Cheese: These are excellent sources of proteins and calcium, which help to make the body stronger.

• Adequate Sleep 

A minimum sleep of 8 to 9 hours helps improve the functioning of the brain, heart, and other vital organs. Insufficient sleep weakens the body's defense system, making it more vulnerable to diseases and highly contagious viruses.

• Drinking Plenty Of Water

Water is an essential nutrient to boost the immune system. After having meals, water helps in transferring nutrients and significant compounds in the blood. It transports the nutrients in our body needed to produce glycogens. Glycogen helps build muscles and makes the bones stronger. 

Children should consume at least 8-10 glasses of water every single day. 

• Encourage Kids to do Physical Activity

Physical activities like running, skipping, or dancing help boost the immune system to fight infections. A well-balanced diet followed by an exercise routine makes your child strong, focused, and healthy. 

Regular physical activity can reduce their weight, risk of heart or lung disease in the future. Yoga and specific breathing exercises help to relieve stress and congestions caused in the respiratory system.

• Avoid Processed and Fast Foods

Processed and fast foods contain higher salt, sugar, and fat content that are non-favourable to a child's immune system. These foods may cause inflammation in their stomach that further results in a bacterial imbalance in the gut. Parents and schools should make students aware of the awful effects of these products. 

• Multivitamin Gummies for Kids

Studies claim that consuming pills and supplements can harm the body after a certain period. However, we cannot deny that many children consume more junk and fast foods that fail to provide adequate nutrition. Hence, children who eat poorly have weak immunity and are more prone to infections. 

There are multivitamin gummies for kids containing essential vitamins such as Vit. A, B5, C, Magnesium, and Zinc fulfill their nutritional needs and help to boost the immune system. Although, we recommend you consult your family doctor or paediatrician before giving it to your child. 

• Paediatrician Care

A paediatrician is an expert who understands the emotional, physical, and behavioural care for children from birth till they turn 21-year-old. Children and teens need a regular checkup with a paediatrician to keep track of their growth and development. 

If you have a newborn baby, we recommend you visit a paediatrician in your nearby area to avoid any unnecessary health complications in this pandemic. 

Final Thoughts  

Building immunity is a natural way to protect your children against infections and viral diseases. A sound immune system will help them grow and develop strong, fast, and healthy. Home-cooked meals, good sleeping hours, and regular physical activities aids to improve the immune system.

In this pandemic and in the long run, a strong immunity will help them stay fit.