You must do these things to strengthen your immune system!

For a strong immune system, it is necessary to create a menu plan consisting of balanced, adequate, and varied vitamins and minerals. Including healthy fat sources alongside carbohydrate and protein sources plays a key role in both protecting a child's immunity and helping them cope with illnesses.

It is important to avoid packaged and processed foods that have very low nutritional value and instead include products with high nutritional value such as yogurt, kefir, walnuts, hazelnuts, and almonds.

Furthermore, keeping fresh, seasonal vegetables and fruits in main and snacks meals also makes a significant contribution to a strong immune system.

FRESH VEGETABLES AND FRUITS ARE A MUST AT EVERY MEAL

• Fresh fruits and vegetables suitable for the season need to be included in every meal for children due to their vitamin content, such as vitamin C and vitamin A, which strengthen immunity.
• Ensuring that children consume salads made from seasonal vegetables at meals and fruits at snacks contributes to meeting their daily vitamin needs. It is also important that fruits are well-washed and consumed fresh, not only to protect against infections but also to preserve their nutritional content.

FRUITS CONTAINING VITAMIN C ARE IMPORTANT

• Getting enough vitamin C plays an important role in ensuring a strong immune system.
• In the winter season, it is essential to add fruits rich in vitamin C, such as kiwis, oranges, and tangerines, to children's diet lists.
• A fist-sized amount of fruit should be taken as a base for one portion. It is possible to meet children's daily vitamin C and other vitamin and mineral requirements by adding 1-2 portions of fruit to their daily diet and 5-6 tablespoons of vegetable dishes or a large bowl of salad to their meals.

BEWARE OF IRON DEFICIENCY

• The most common micronutrient deficiency in the world is iron deficiency, which is usually caused by inadequate nutrition. Iron deficiency anemia affects mental and physical development.
• Iron plays a role in the proliferation of immune cells, and in its absence, an adequate immune response cannot be generated. For this reason, food sources such as red meat, eggs, and turkey must be included in children's meals to prevent iron deficiency.

DO NOT NEGLECT HEALTHY FATS

• Healthy fats are a food group that must be consumed in an adequate and balanced manner for both children's healthy development and the protection of their immune systems.
• Instead of uncontrolled fats from fried or ready-made foods, healthy fat sources such as olive oil, tahini, walnuts, and almonds should be added to children's daily diets.
• Children consuming 2 walnuts or 8-10 raw hazelnuts or almonds every day, and the use of olive oil in their meals, contributes to their daily healthy fat intake.

PREVENT SKIPPING MEALS

• Establishing a meal routine is essential for children to ensure they receive their daily nutrients and energy in a balanced way.
• Because skipping breakfast or any other meal can lead to inadequate nutrition and increase their tendency toward foods that we can call packaged or unhealthy.
• Therefore, it is necessary to monitor their food intake at home or at school to ensure they are eating enough at every meal.

BEWARE OF ZINC DEFICIENCY

• Zinc is a mineral necessary for the continuity of the immune system. In its absence, growth retardation and impairments in the immune system can be observed.
• For this reason, it is important to add these foods to children's meals. Red meat, legumes, fish, and whole grains are among the foods rich in zinc.

'HOME-COOKED' MEALS, NOT READY-MADE FOODS

• Children mostly prefer fast-food type ready-made meals that stand out with their taste over home-cooked meals.
• When children consume these products that have no nutritional value, they are deprived of products with high nutritional value such as vegetables, fruits, and fish.
• Therefore, it is very important that children consume foods prepared at home with high nutritional value as much as possible.

DO NOT NEGLECT KEFIR

• A healthy gut is a must for a healthy immune system.
• While kefir supports gut health thanks to the beneficial bacteria it contains, it also supports growth with nutrients such as protein and calcium.
• Giving children a glass of kefir 3-4 days a week instead of milk, yogurt, or ayran can strengthen their immunity.