It is normal for the little ones in the house to catch colds and get sick regularly, since their defenses are not yet as strong as in adulthood. Discover how to strengthen their defenses through diet.

The smallest of the house are more vulnerable and susceptible when viruses and bacteria come into play. From the moment they are born and during the stage that includes early childhood, our little ones tend to catch one cold after another, being something absolutely normal. Moreover, as many pediatricians believe, it is something “positive” since your body generates the necessary defenses to fight them, strengthening itself and becoming stronger.

The immune system is in charge of protecting us from germs and microorganisms  which, upon entering our body, can cause us various infections that can be caused by viruses, bacteria or fungi, especially when we are caught with low defenses.

While the little ones are lactating and they are being fed with breast milk, their immune system is strengthened, since breast milk is providing everything they need for their development and growth to be adequate.

In the case of early childhood and especially in winter, when the cold makes its appearance and with it the different inclement weather such as sudden changes in temperature, it is very likely that the little ones will catch a cold.

That is why it is necessary to pay attention and incorporate the appropriate foods into your diet to help raise your defenses and overcome this time as healthy as possible.

Foods and natural tips to raise your defenses

From the diet of the little ones we must eliminate especially sweets, sweets, in general the food that is included as junk food.

We must reinforce the diet of the little ones with the following foods:

  • Vegetables in purees, creams or soups daily where we will include especially vegetables rich in vitamin A such as pumpkin and sweet potato, vegetables also rich in vitamin C, and antioxidants.
  • Fruits of all, also daily, especially those rich in vitamin C, A, E, in pieces or in the form of natural and homemade juices, without sugar and enriched with a teaspoon of honey, in children older than 2 years.
  • Legumes 2 or 3 times a week.
  • Fish 3 times a week.
  • Meat 2 or 3 times a week.
  • Cereals.
  • Dried apricots, dates, dried plums or raisins without seeds, are sweet, nutritious and healthy options that can replace sweets or sweets.
  • A drizzle of virgin olive oil to dress your dishes and in the preparation of creams, purees, stews, to grill your fish and meat fillets, also on toast.
  • Water, it is necessary to keep them well hydrated.
  • Daily dairy products also contribute to increasing your defenses: yogurts are rich in lactobacillus, and bifidobacteria, cheese.
  • Fermented dairy such as kefir, fermented milk.
  • Besides honey, royal jelly and propolis are also good allies to help them raise their defenses.

It is also extremely useful to offer children for breakfast a freshly squeezed orange juice and pomegranates, or oranges and strawberries, or oranges and apples so we can vary the flavor of the juices a little.

These natural juices also help to strengthen the mucous membranes of both the respiratory and digestive systems, strengthen their defenses and thus reduce the risk of catching a cold or suffering from any gastroenteritis.

We can further enrich these natural fruit juices by adding a few drops of echinacea and propolis, two allies to help boost their defenses.

In the snack we can offer dairy such as yogurt, kefir or fresh cheese along with a small sandwich, or a toast or slice of bread with a little virgin olive oil, we can vary the snack and also offer yogurt and a banana.

Some tips in addition to those that we already provide with food also consist of contemplating a series of healthy habits in our little ones such as sleeping enough hours so that they are rested, playing outdoors whenever there is sun and good weather allows it, the practice of some sport when they are somewhat older.


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