Diet can help prevent colds in children

In the cold months the weather conditions change, which promotes a lowering of defenses, leaving especially the little ones vulnerable to viral infections. The average number of infections among children is 3-5 times a year, concentrated in the winter months, especially in those under 5 years of age.

The best method of prevention is hand washing. To avoid the spread, we must teach the little ones its importance and promote hand washing several times a day. In addition, by feeding also we can improve your immune system and prevent or minimize colds and remnants of infections.

What foods should we promote to help prevent colds in children?

Fruits and vegetables

Like the rest of the year, they must be strengthened, rich in vitamins and minerals, many of them powerful antioxidants that help the immune system. Since the winter months tend to reduce the consumption of cold foods, the consumption of raw foods, such as salads, is reduced, and the contribution of vitamins is considerably reduced, therefore it is important to enhance, for example, garnishes with raw vegetables also in winter at least in one of the two meals: tomato, carrot, escarole ...

Yogurts

Consuming yogurt helps to balance the intestinal flora by activating some substances that participate in our defense mechanisms (antibodies, macrophages, interferon, cytokines ...), thus increasing resistance against infections.

Foods rich in iron, selenium and zinc

These minerals participate in the functioning of the immune system. Iron, along with other minerals, participates in the proper functioning of the respiratory system and stimulates the The best sources of iron are meat, fish and shellfish. We can find zinc and selenium mainly in fish, eggs and shellfish.

Orange juice for colds

actively participates in the functioning of the immune system, helping the body to protect itself against infections. Some studies suggest that vitamin C prevents and decreases the duration of colds. On the other hand, others conclude that this vitamin is not effective neither to prevent nor to treat the constipation, that the benefits that other studies grant it are very small and can be a mistake. Be that as it may, when you have a cold and fever, there is greater dehydration, the feeling of hunger tends to decrease especially among the little ones and the consumption of orange, mandarin or lemon juice can help us hydrate and of course it will not cause us no problems, and perhaps yes, benefits.

Honey

It is one of the foods used since ancient times to cure colds. The journal Pediatrics suggested in an article that it can help improve upper respiratory infections in children with this condition, where it is given antitussive properties, but shortly afterwards there were several scientists who denied it, such as the Science-Based portal and the The Cochrane database of systematic reviews, where they comment that there is no strong evidence in favor of the use of honey as a cough therapy. Since more studies are necessary to demonstrate its effectiveness against colds and since honey is an important source of simple sugar, it is not suitable for habitual consumption among children or adults.

What should we promote

• Intake of liquids: broths, water, natural citrus juice ... can be an excellent option to prevent the mucous membranes from drying out and promoting the fluidity of secretions.
• Drinks and hot dishes, broths and soups are usually a good ally when the little ones suffer from the flu or colds, it is usually well accepted. Tiny meat “balls” can be included to make it more nutritious.
• Use gentle, low-fat cooking, enhancing easy digestion. The recommended techniques are boiling, ironing, oven, microwave ...

Menu example

• Breakfast: orange and tangerine juice. Toasted bread with smoothie yogurt and banana. • Mid-morning: 1 piece of fruit to choose • Food: vegetable puree, steamed chicken breast with a boiled potato. Natural yogurt. • Snack: plain yogurt with a handful of blueberries. • Dinner: soup of pistons with "meat ball". Fruit to choose

It should be remembered that by itself, a food does not have the ability to improve health, but must always be considered within a framework of healthy eating, so as to ensure a complete diet, with all food groups and necessary nutrients, prioritizing fresh foods, to the detriment of precooked ones, and proximity. Based on primary foods, that is, fruits and vegetables, nuts, legumes, whole grains, extra ... and avoid processed foods such as ready meals, pastries, cookies ...

• When the cold has already been contracted, the only thing that can be done is to improve the symptoms, since in the face of a viral infection there is no medicine capable of curing it.
• Vitamin C actively participates in the functioning of the immune system, helping the body to protect itself from infections.
• It should be remembered that a food alone does not have the ability to improve health, but must always be considered within a healthy eating framework, so as to ensure a complete diet, with all the necessary food groups and nutrients.