“We know that one of the greatest concerns and responsibility of every parent is to provide their children with a healthy diet, which contributes to strengthening their immune system, preventing respiratory diseases and ensuring their proper development. Nutritionists have become a strategic ally for parents to achieve this goal”, says María Teresa Zumarán, nutritionist at our clinic.

These are some foods that you should include in your children’s diet:

• It has antioxidant, antibiotic and antiseptic properties that help strengthen defenses and protect the lungs from respiratory diseases.
• Turmeric. It is anti-inflammatory and antioxidant. Strengthens and protects against diseases.
• Citrus fruits rich in vitamin C. Such as orange, tangerine, grapefruit, pineapple, lemon, kiwi, tomato, pepper, camu, etc. Vitamin C helps prevent respiratory diseases, accelerates tissue regeneration and promotes the elimination of toxins.
• Berries. For having antioxidants such as: blueberries, strawberries, raspberries, etc.
• White meats. Like chicken, turkey, rabbit, associated with favorable and faster recovery from colds, due to its high content of zinc, which has an antioxidant effect and accelerates recovery from illnesses; in addition to selenium, related to a greater response of the immune system.
• These include onion, cabbage, spinach and broccoli.
• Fish rich in Omega 3. Such as salmon, pejerrey, mackerel, sardines, bonito, etc.
• Foods rich in Vitamin E. You can find this vitamin in sacha inchi oil, nuts (almonds, walnuts, pecans, chestnuts), sunflower seeds, avocados, olives, wheat germ, kale, etc.
• Probiotics. We consume it in yogurt, kefir, kombucha, pickles, sauerkraut

It is important to mention the foods that weaken our immune system such as: sugar and refined flours, excess sausages and industrialized products. In addition, children should be well hydrated, have a good quality of sleep and minimize stress levels.

Our specialist recommends:

Seek nutritional advice from a specialist who, after carrying out an exhaustive nutritional evaluation and inquiring about your children’s eating habits, will design a personalized and beneficial regimen for each case.

María Teresa Zumarán
Nutritionist at Clínica Ricardo Palma