Siddharth Chauhan

Article 4 - Four Foods your children must have to boost immunity in Corona Pandemic. With any accurate medical treatment yet to be discovered, the world is engaged in a catastrophic battle against the Covid-19 Pandemic. The fatality rates have not only shaken the very foundations of humanity, but also posed severe questions about our readiness to deal with such calamities. With the demise of lakhs of people across the globe, Prevention has assumed frontline importance to avoid any infection that can be caused through this deadly virus. People have gradually started realising the importance of food with high anti-viral properties and dietary patterns are taking a shift towards consumption of items that boost the immune system. OVERVIEW Health experts have been suggesting to take special care and be selective in choosing healthier food options. They have been pointing towards an increase of anti-viral elements in food consumption to strengthen the immune system. Keeping the body well-hydrated along with a balanced diet is fruitful for the body, not only during the Covid-19 calamity but also in the long run. A lackadaisical approach towards diet during the time of such a crisis may harm the immune system and may cause heavy outof-the-pocket expenditure along with greater risk of illness. Guarding the immune system becomes absolutely warranted in these vulnerable times, not only with primary focus on elders, but children and youngsters alike. Maintaining a good hygiene reduces the risk of personal hazard. Practicing physical exercise as a part of the daily routine leads to sweating which is good for immune health. It also reduces the scope of respiratory infection and keeps the body in an agile state. While children have been largely spared by the Covid-19 virus, they haven't been totally invulnerable to this epidemic. Parents have started prioritising good quality food-intake to help their children withstand any kind of sickness that can later have a disastrous impact on their health. Safeguarding the immune system and well-being of children is quintessential for their sustainable future and our intention in this article is to discuss the foods that children should consume to reinforce their vitality and keep them in a healthy state. Children's immunity can be boosted through a well-balanced nutritional diet which is to be diverse ranging from fruits to green leafy vegetables and the inclusion of legumes is a plus point. Since stress accentuates the growth of hormones which impact the immune system deeply, taking care of the gut can shield the body from the virus and also amount to speedy recovery for victims of this virus. It is cardinally important to increase the diversity of food items which can cover all the essential vitamins and minerals ranging from B-complex Vitamins, Vitamin C and Vitamin D. Red bell pepper which is rich in Vitamin C and beta carotene is a healthy option in diet. Beta carotene being an anti-oxidant protects the body from free radicals that cause chronic illness and it also keeps the lungs healthy. Asparagus, carrots, Spinach, peas, Pumpkins and peppers are good source of beta carotene aswell. Since the immune system and the gut are connected in a symbiotic fashion, a well- balanced nutritional diet leads to a healthy microbiome that strengthens the overall body metabolism which can fight the infection at a faster rate. PREBIOTICS AND PROBIOTICS Under-eating and lack of sleep may suppress the immunity in children but small lifestyle modifications like inclination towards prebiotic foods like apples, bananas, kiwis, oats, barley, garlic, and flax seeds can improvise the functioning of the gut and restore the digestive system. They provide the necessary dietary fibre and add nutritional value to the body by improving metabolic health. They help in increasing the diversity of good-bacteria in the gut and are experts in resolving intestinal issues. They assist in absorption of nutrients quickly which hastens the process of conversion of food into energy. They also play a significant role in maintaining the hormonal balance within the body which aids the overall regulation of internal metabolism Speaking of Garlic, Not only is it incredibly nutritious but also has very less calories and helps combat sickness including common cold which is what all children need to stay away from at this point in time. Yoghurt, which is a natural probiotic and pickles will speed up the fermentation process in the gut and encourage growth of good-bacteria which is favourable for digestion. Fermented vegetables, buttermilk and curd also are other good alternatives that keep the digestive system in a stable state. Avoiding the intake of vegetables, meat, eggs and the likes in their raw form serves as an added incentive. Rowdy prebiotic bars are packed with proteins that keep the gut in a healthy state. Since they contain a good amount of egg-white protein, nuts and dark chocolate, the body of children does not fall prey to calories and cholesterol. RESVERATOL Foods rich in Resveratol such as grapes, cranberries, peanuts and strawberries can help preventing viral attacks. They help in reducing oxidative stress which is usually associated with chronic diseases. These are also good in maintaining reduced levels of cholesterol and promote healthier eye sight. Consuming grapes also improves memory and attention span which can be beneficial for children of all ages. Ginger and star anise also have good anti-viral properties to keep influenza at safe distance from children. Ginger is an anti-inflammatory and also helps during an upset stomach. Adding legumes like lentil, beans, and chicken pea helps in supplementing the necessary vitamins and minerals that are important for health. They are an extremely rich source of proteins and play a crucial role in eradicating malnutrition pervading in children of smaller age. Avocados aswell as Almonds have proven to be rich in Vitamin E and keep the immune system intact. Avocado is not only rich in potassium, but it essentially contains more than twenty minerals and vitamins. Other sources of Vitamin E are brocolli, spinach, almonds, shrimp, trout, and sunflower seeds. CITRICS While parents should be precautious in taking care that children avoid aerated drinks containing soda, creating a blend of green leafy vegetables along with some oranges or berries provides a healthier option of juice and also adds good flavour to the recipe. Citric juices help in fighting infection and restore the health at a faster pace. Children are highly proactive and citric fruits which are rich in Vitamin C and Vitamin E which help in discarding potentially hazardous oxidizing agents. Turmeric, which has anti-oxidant properties can be mixed with milk and consumed as another healthy option when it comes to consuming liquids. Papaya, amla, lemon, oranges, and guava can increase the Vitamin C content in our body and act as immune boosters. THE TRADITIONAL HELPLINE Consumption of Tulsi leaves and Honey on a daily basis can boost the immune system to a great extent and also flush out the toxins from the body. Tulsi, being rich in anti-oxidants, helps mitigate body stress. It can be mixed with honey and consumed in the morning and given to children for improving the overall body strength to fight diseases. Tulsi leaves being rich in fixed oils help fight pathogens and allergies at an accelerated pace. Mixing the leaves of tulsi with black pepper and serving them in boiling water detoxifies the body to a great extent. Not only is Tulsi anti-viral, it also has anti-microbial and anti-carcinogenic properties which can relieve children from chest congestion, flu, fever as well as cough. Besides facilitating digestion, the presence of Vitamin A and Vitamin C helps in reducing overall stress in the body and strengthen immunity. THE BURDEN OF JUNK FOOD Junk food needs to be avoided as much as possible since it increases the chances of ill-health and also may lead to stomach infection in children. It increases the amount of unwanted fats in the body and leads to an unhealthy food lifestyle. Candy, sugary carbonated beverages, sweet desserts, fried fast foods and the likes commonly fall in the category of junk foods. Hamburgers, pizzas and burgers may sound tempting initially but they are not healthy options to be considered during the Covid-19 pandemic. They add the burden of obesity and joint-pain to the body and also prove to be having adverse effect on the cognitive development of children. Tooth decay, weak bones, increased blood sugar levels, and improper digestion are only some of the problems to be mentioned. Their nutritional value is negligible and the occupy the space in the body which could have been replaced by a well-balanced diet. Saturated fats deteriorate the health of children and keep them in a state of chronical fatigue because of the low nutrition content within them. Apart from impairing the brain, the high level of trans fats present in junk food also fluctuate the blood sugar levels and promote the risk of cancer and other cardio-vascular diseases. The time is ripe for parents to make the right choices in shaping the diet of their children with food that has high nutritional value. Informed decisions can boost the immunity of children and lead to a healthy life. While we are not in control of the cataclysmic events taking place around in the present times, we definitely can ascent towards a diet that fortifies us towards greater challenges.