¿Cómo subirle las defensas a mi hijo?

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Cuando empiezan las lluvias nos preocupamos, por subir las defensas de nuestros hijos. Aquí 8 alimentos que te ayudarán a subirle las defensas a tu hijo:

1. Citrícos: tienen un alto contenido en vitamina C, un micronutriente caracterizado por potenciar nuestro sistema inmune, para evitar resfriados. Entre ellos: kiwi, naranja, guayaba.

2. Alimentos con vitamina A, D, E: ayudan a regular la respuesta inmunitaria, estimulando el correcto funcionamiento del sistema inmune, a través de los leucocitos o anticuerpos.

-Alimentos ricos en vitamina A: tomates, remolacha, zanahorias, derivados lácteos o  moluscos.

-Con vitamina D: salmón, sardinas en aceite de oliva, cereales enriquecidos, los productos lácteos y el huevo. Pero además, la luz solar.

-Vitamina E: aguacate, aceite de oliva o los frutos secos como las semillas de girasol, almendras, cacahuetes o avellanas. Recuerda que deben ir trituradas o molidas en menores de 6 años.

3. Alimentos con Hierro: pescados y mariscos, vegetales de hoja verde (espinacas, acelgas…), carnes, lácteos y frutos secos.

4. Alimentos con zinc, cobre y selenio: ejercen multitud de efectos sobre las células inmunitarias. Están en: pescados, crustáceos y mariscos, las carnes rojas, los derivados lácteos, el huevo, los guisantes y las lentejas. Entre los alimentos ricos en selenio se encuentran, principalmente, las nueces.

5. Miel: rico en vitaminas (C, B1, B2, B3, B5), ácido fólico, minerales (fósforo, calcio, magnesio, silicio, hierro, manganeso, yodo, zinc, oro y plata).

Si bien, ofrecer miel no va a ayudarles a evitar resfriados en invierno, los estudios han demostrado que es un excelente tratamiento para aliviar la tos, y la AEPAP (Asociación Española de Pediatría de Atención Primaria) la recomienda cuando el niño esté molesto a causa de la tos seca que se produce al inicio de los catarros. Nunca en menores de 12 meses.

6. Yogures naturales y lácteos fermentados: Los lactobacilus que podemos encontrar en los yogures y en las leches fermentadas, nos ayudarán a reforzar la flora intestinal y las mucosas digestivas, haciendo que el cuerpo procese perfectamente todos los nutrientes esenciales para reforzar nuestras defensas.

7. Agua: Mantiene hidratada la mucosa respiratoria, y en épocas de frío disminuye su consumo.

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