Ways to boost the immunity of teenagers

With the summer season fast approaching, germs and allergens lurk in every corner. Many teenagers tend to fall prey to viruses during this season.

Even though the hazards of summer are inevitable, teenagers can ward off sickness by weaving a few immunity-boosting activities into their daily routine. Today, Dr. Amitabh Pandit, Orthomolecular nutrition expert and author of BJAIN book- Super Foods- Make Your Child a Genius, gives us some simple strategies that will help boost the immunity of teenagers..

Serve more fruits and vegetables:
Include all sources of vitamins in your teenager's diet, especially those that are easily sourced from fruits and vegetables. Always remember to include the concept of five different colours of fruits and veggies in the diet. Fruits and vegetables such as oranges, strawberries, black grapes, carrots, beans, brinjals can be served 5 times a day. Berries, especially blueberries, are rich in anti-oxidants and are excellent for increasing your child's immunity.

Schedule an adequate sleep time for your teenager:
On an average, a teenager should get 8-10 hrs of sleep every day. Lack of sleep makes it more difficult for students to concentrate in school, especially during those early-morning classes. If the child takes his/her normal sleep, it will help them increase their immune system.

Importance of nutrients in a teenager's diet:
Nutrients are very important to stay fit. Increase your teenager's immunity by giving him or her fresh fruits, vegetables, leafy greens, whole grain wheat, whole grain rice, beans, legumes, etc. Teenage girls, in particular, need to take care because of the depleting iron stores each month after menstruation.

Vitamin D, calcium and phosphorus are also important sources for teenagers as they help in future bone health. The key point to remember here is to eat regular meals from the main food groups and minimise the intake of high-fat and starch foods. In the end, make sure to maintain a healthy weight and remain physically active.

Importance of exercising for a teenager:
Don't forget to include exercise in the daily routine. It will help them build muscles and strong bones. Teenagers should get into the habit of active fun sports like biking or running. Go to your school gym or a local community centre and stay fit. Right from taking the dog on a long walk to installing an exercise video online in the evening and practicing along side, staying fit should be an important part of a teenager's life. However, make sure that exercising too much, power lifting and expecting unrealistic results is not recommended.

If the teenager is allergic, remove sugar and allergens from the diet. Identify their personal food allergies that will help you boost their immune system. If you remove a small amount of sugar from their diet, it will impair their white blood cells up to 50%.

Similar Threads: