How does food affect a child's immunity? Why is gut health important to the immune system? What you need to eat to improve immunity: the geneticist answers
A huge conglomerate of bacteria "microbiota" "lives" in our intestines. Biologists say that this is a separate organ that is incredibly important for the formation of immunity. He constantly "trains" the body's defense response and stimulates the production of immunoglobulins. Accordingly, the better the state of the microbiota, the stronger the immune system. In turn, the microbiota directly depends on food, because it is food that populates the intestines with bacteria. What and how to eat in order to maintain this organ in the norm, said geneticist Alexander Kolyada.
Why do we need a kilogram of bacteria
Intestinal microflora is formed by school age / istockphoto.com
Microbes live not only under the rim of the toilet. They cover the entire human body in a dense layer. However, the main point of their concentration is the intestines. More precisely, its microflora or, as it is also called, microbiota. Alexander Kolyada claims that this is a separate and completely independent body. In an adult, it weighs 1.5-2 kilograms, and in a child 6-7 years old, it weighs about 700-800 g. The intestinal microflora is formed in the first years of life, and by school age, it, as a rule, is already capable of fully working for the benefit of immunity.
How and why does microbiota work? To put it very simply, it is a training ground for the immune system. “Our immunity is nurtured every second by the microbes of our intestines,” explains Alexander Kolyada. - After all, microbes are alien organisms. On the walls and mucous membrane of the intestine, they come into contact with immune cells, tune them in the right way, and cause the correct immune response. Therefore, any failure in the quantity and quality of microbes leads to the fact that the immune system does not work adequately. "
Antibiotics and unhealthy diet disrupt the microbiota / istockphoto.com
The biggest blow to the microbiota comes from disease and antibiotic treatment. In this case, many bacteria die, and in their place may come not at all those microbes that the body needs. However, in the same way, you can disrupt the balance of microflora by improper nutrition. Alexander Kolyada claims that children of preschool and primary school age are especially sensitive to this. The expert highlighted several important principles of nutrition for a healthy intestinal microflora, which will help form a strong immunity in a child.
How to feed your baby for gut health
Rule 1. Food should be varied
Don't feed your baby the same food all the time / istockphoto.com
The health of the microflora directly depends on the variety of food. And in this regard, we are not talking about proteins, fats and carbohydrates, although their balance is also extremely important for the health of the intestines and the body as a whole. “In this case, we are talking about a variety of food products,” explains Alexander Kolyada. - This is a guarantee of a variety of bacteria in the body, and, accordingly, a guarantee of a more intense training of immunity. It is almost impossible to get infected with bacteria that are in the intestines. A child of primary school age already has them all. It is important for us to maintain their diversity and quantity. To do this, you need to eat as many different foods as possible. A microbiological diet is to eat something different every day. "
Rule 2. Don't get carried away with dairy products
Due to the tricks of the mass layout, we may get the impression that “everythingyoghurts are equally healthy", All of them are teeming with healing bacteria, and this is their only full-fledged source for the child's body. “In fact, for the bacteria that live in yogurt, this is not a natural habitat,” says Alexander Kolyada. - The same lactobacilli in nature live on plants. Of course, fermented dairy products are good for the microbiota, but you need to consume them in a reasonable amount. "
Rule 3. More plant foods
Focus on a variety of fresh fruits and vegetables / istockphoto.com
The main gut health benefits of plant-based foods are fiber. It improves peristalsis and at the same time is an excellent "food" for the microbiota. Therefore, more often give your child vegetables and fruits - preferably raw and original. “Focus on everything that needs to be chewed thoroughly: carrots, apples, pears. Keep in mind that fiber is important for the intestines. Therefore, when you make juice from an apple and discard the cake, this is great for vitamins, but for the microbiota it is not a good idea, ”notes Alexander Kolyada. In addition, the expert advises paying attention to onions and garlic. They are very rich in prebiotics, which are also needed for the health of the intestinal microflora.
Rule 4. Add fermented foods to your diet
Fermented foods (foods that have undergone a fermentation or fermentation process before eating) are considered one of the healthiest foods for microflora. In the process of fermentation, probiotics and prebiotics are formed in the products, which are necessary for the "feeding" of bacteria. The simplest fermented dishes include sauerkraut and homemade pickles (only without vinegar), as well as natural yoghurts and kefir (remember, without fanaticism). By the way, Alexander Kolyada calls sauerkraut almost an ideal substrate for microbes.
Rule 5. Avoid sugar and confectionery
Try to replace sweets with natural sweets / istockphoto.com
This is easier said than done. However, before buying another tasty treat for a child, remember that sugar contributes to the development of pathogenic (that is, disease-causing) microflora. It worsens the general condition of the microbiota and thereby reduces immunity. In addition, candy and donuts contain many chemical additives that irritate the intestinal mucosa. So instead of producing immunoglobulins, she has to fight irritation. If you really want to pamper your child with sweets, choose dried fruits. Just keep in mind that on an industrial scale, they are often treated with syrup and antibiotics. Much better is an apple or an apricot dried in the sun. By the way, it is not too late to create a stock of "healthy" snacks for the winter.
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