Healthy Food for Better Immunity During the Flu Season
Did you know that the consumption of natural foods helps prevent colds and coughs in kids? Cold & cough are common ailments that occur due to viruses, bacteria, or other irritants. Colds are caused by viruses spread by air, contaminated water, or close contact with infected people. Coughs are caused by mucus produced in the throat.
Accordingly, it is essential to prevent these diseases by giving them the right foods to boost their immune system. Therefore, take care of your children’s health by ensuring that they consume enough citrus fruits, vitamins, zinc, minerals, proteins, and fibre which are all essential for their immunity & adequate nutrition.
2 milligrams of vitamin c is enough for up to 50 per cent of people to combat colds effectively without getting sick after exposure, according to a review of studies carried out by Cornell University in 2011. They also act as natural immune boosters to maintain a balanced diet.
7 Fruits that curb cold & cough
The following servings of fruits supplements help in the treatment of cold and cough. Some of them are:
1. Pomegranate
It is a good source of antioxidants that help reduce the risk of heart disease, cancer, and premature ageing.
2. Grapefruit
This fruit is known to contain phytochemicals called bioflavonoids which have anti-inflammatory properties. They also have an enzyme called hesperidin which can be used as a natural remedy for allergies and asthma.
3. Oranges
It contains Vitamin C, which is needed for healthy teeth and bones, boosts your immune system by increasing your white blood cells count (a vital part of the body’s defence system) and improves lung function by improving blood flow to the lungs.
4. Blueberries:
The antioxidant in blueberries is said to help prevent infections.
5. Lemons:
Lemons contain vitamin C, which has been known to help boost immunity and fight infections. & flu.
6. Apples:
Apples have a high concentration of quercetin, an antioxidant that helps kill bacteria and viruses.
7. Cherries:
Cherries contain high levels of antioxidants that protect against damage to cells caused by free radicals, which may cause colds and coughs.
Other helpful fruits include sweet potato, mango, papaya, kiwi, berries, strawberries.
11 Veggies that curb common cold & cough
1. Broccoli:
It is a cruciferous vegetable that has been shown to have anti-cancer properties.
2. Cauliflower:
This food is also known as the “poor man’s cabbage” because it has similar health benefits as broccoli without the bitter taste.
3. Cabbage:
There are many different types of cabbage, but it can be used in salads or soups with other vegetables for added flavour.
4. Celery:
Celery is an excellent source of vitamins K and C as well as folate. In addition, the juice from celery has been found to help prevent certain types of cancer.
5. Cucumber:
The high water content in cucumbers helps you stay hydrated, and they are a good source of potassium which helps lower blood pressure levels. They are also a good source of dietary fibre that can help lower cholesterol levels and regulate digestion.
6. Ginger:
Ginger has been used medicinally for centuries due to its ability to relieve nausea, pain relief, diarrhoea relief, vomiting prevention and motion sickness prevention.
7. Lemon:
Lemon is rich in vitamin C, which boosts your immune system by fighting off bacteria and viruses that cause colds or coughs.
8. Tomatoes:
Tomatoes are packed with lycopene which is a powerful antioxidant that can help protect against cancer. They are also a good source of vitamin C, which boosts immunity and strengthens connective tissue in the body, including bones, cartilage, ligaments, tendons, blood vessels walls, eyes tissues and teeth.
9. Spinach:
Spinach is a leafy green vegetable known to have anti-inflammatory properties and is rich in vitamin A and folate. It also contains iron which helps fight anaemia and promotes cardiovascular health.
10. Asparagus
Asparagus is one of the vegetables that has been used to fight cold and cough. It contains a chemical called asparagine, reducing inflammation in the lungs, bronchial tubes, and nasal passages. Asparagus also contains folic acid, which helps prevent anaemia and may help improve cognitive function in children with low levels of folic acid.
Other helpful veggies include kale, carrots, celery, parsley, and pumpkin.
Indian Cereals that curb cold & cough in kids
The best cereal for colds and cough in kids is always the cereals fortified with vitamin C. These include cereals like Corn Flakes, Shredded Wheat, Special K Protein & Wheat, Frosted Mini-Wheats, Rice Krispies Treats, Trix, and Honey Nut Cheerios.
These organic cereals are an excellent option for giving their kids a healthy start to the day. They come in many flavours and can be bought at any grocery store or online.
1. Oats
Whole oats are a good source of fibre, manganese, and selenium. They also have a high concentration of antioxidants called Avenanthramides (anthranilic acid amides).
2. Barley
The health benefits of barley are similar to oats, with the bonus of being gluten-free. This makes it easier for people who have celiac disease or wheat allergies to eat barley cereal. In addition, barley is rich in iron and magnesium, which helps the body utilise oxygen more efficiently while reducing tired bonus. It is also low in fat, cholesterol-free, and contains less sodium than other grains.
3. Bran Cereal:
Bran cereal is full of nutrients like calcium, iron, and magnesium, as well as B vitamins that help your body function properly and regulate moods.
4. Wheat Germ:
Wheat cholesterol is found to have high levels of selenium, which has been shown to reduce the risk of heart disease by up to 70%.
Natural sips that comfort nasal congestion & sore throat in kids
Many people are looking for natural sips that will help them relieve their nasal congestion and sore throat during flu season. Here are some ideas:
• Ginger Tea- A ginger tea can relieve by boiling one teaspoon of ginger root in a cup of water for five minutes. Add honey or lemon to taste.
• Hot Water with Lemon- Fill a small pot with hot water and add freshly squeezed lemon juice, adding more as needed. Place the pot on your stovetop over medium heat and allow it to simmer for about 10 minutes before drinking.
• Adding a pinch of cinnamon and ginger extract to your regular hot tea helps prevent cold & cough, boosting immune function.
•A mixture of half teaspoon of brandy with 3 to 4 drops of honey helps dilute cough, nourish warmth, restore immune cells, and reap quality sleep exceptionally in winters.
•A glass of lukewarm water with a teaspoon of honey & a pinch of turmeric mixed entirely proves to be an excellent remedy to help fight wheeze & sore throat.
•A homemade Soup or broth such as Chicken soup, Tomato soup, vegetable soup helps keep your immune system strong, which can help you fight against colds and coughs. It also keeps your digestive system healthy, so there is no need to worry about food poisoning if you feel sick.
Conclusion
Get a lot of good food to prevent colds and coughs. Avoid junk food. Get a lot of fruits and vegetables. Don’t forget to drink enough water to avoid dehydration during the flu season in kids.
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