Vitamins for children with colds: Help immunity

The role of vitamins in maintaining children’s immunity during a cold

A cold is a frequent phenomenon in childhood, especially during seasonal changes. The weak immune system makes children susceptible to viral infections that cause a runny nose, cough, sore throat and other unpleasant symptoms. While the treatment of colds is often focused on alleviating the symptoms, strengthening of immunity plays a decisive role in accelerating recovery and preventing repeated diseases. Vitamins, along with other nutrients, are important components for maintaining a healthy immune system and helping in the fight against colds.

Key vitamins to strengthen immunity in children with colds

Several vitamins play a key role in the functioning of the immune system and can help children recover from the cold faster. Consider the most important of them:

1. Vitamin C (ascorbic acid): powerful antioxidant and immunity stimulator

The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals, which are formed during inflammatory processes accompanying the cold. It also stimulates the production and functioning of leukocytes (white blood cells), which play a key role in the fight against infections. Vitamin C promotes the production of interferon – a protein that prevents the reproduction of viruses.
The benefits of colds: Vitamin C can reduce the duration and severity of the symptoms of colds. Studies show that regular use of vitamin C can reduce the risk of colds in people who are subject to intensive physical activity or living in cold conditions. During illness, vitamin C helps the body quickly cope with the infection.
Sources of vitamin C:
- Fruits: Citrus fruits (oranges, grapefruits, lemons), kiwi, strawberries, black currants, pineapple, mangoes.
- Vegetables: Broccoli, Bulgarian pepper (especially red and yellow), Brussels cabbage, spinach, tomatoes, potatoes (especially with a peel).
- Other: Rosehip (infusion).
Recommended daily dose:
- Children 1-3 years old: 40 mg
- Children 4-8 years old: 45 mg
- Children 9-13 years old: 50 mg
- Children 14-18 years old: 75 mg (for boys) and 65 mg (for girls).
Cautions: Excessive consumption of vitamin C can cause stomach disorder and diarrhea. It is recommended to adhere to the recommended daily dose.

2. Vitamin D (calciferol): the immune system regulator and defender from infections

The mechanism of action: Vitamin D plays an important role in regulating the immune system, activating immune cells (macrophages and T cells) and modulating inflammatory processes. It also contributes to the production of antimicrobial peptides that directly attack viruses and bacteria.
The benefits of colds: A sufficient level of vitamin D reduces the risk of respiratory infections, including a cold and influenza. Studies have shown that vitamin D deficiency is associated with increased susceptibility to infections. During illness, vitamin D helps the body quickly cope with the infection and reduces the risk of complications.
Sources of vitamin D:
- Sunlight: The most important source of vitamin D. Under the influence of sunlight in the skin, vitamin D3 is synthesized. However, the amount of synthesized vitamin depends on the geographical latitude, time of year, time of day, skin color and the use of sunscreen creams.
- Food products: Bold fish (salmon, sardines, tuna), egg yolks, mushrooms (grown under ultraviolet light), enriched products (milk, yogurt, cereals).
- Food additives: Vitamin D3 (cholecalciferol) is the most effective form.
Recommended daily dose:
- Children 1-18 years old: 600 IU (international units) or 15 μg.
Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood) and other adverse consequences. Before taking vitamin D additives, it is recommended to consult a doctor, especially if the child has any diseases. A blood test for vitamin D level will help determine whether an additive is needed and in what dosage.

3. Vitamin A (Retinol): Protection of the mucous membranes and strengthening the immune response

The mechanism of action: Vitamin A plays an important role in maintaining the health of the mucous membranes that lift the respiratory tract and serve as the first barrier of protection against infections. It also participates in the functioning of immune cells, such as T-lymphocytes and B-lymphocytes, which play a key role in adaptive immunity. Vitamin A is necessary for the differentiation of immune cells and antibodies.
The benefits of colds: A sufficient level of vitamin A reduces the risk of respiratory infections and contributes to a faster recovery. Vitamin A deficiency can weaken the immune system and increase susceptibility to infections.
Sources of vitamin A:
- Animal products (retinol): Liver, egg yolks, dairy products (butter, cheese).
- Plant products (beta-carotene, which turns into vitamin A in the body): Carrots, sweet potatoes, pumpkin, spinach, mango, apricots, melon.
Recommended daily dose:
- Children 1-3 years old: 300 μg RAE (retinol equivalent)
- Children 4-8 years old: 400 mcg RAE
- Children 9-13 years old: 600 mcg RAE
- Children 14-18 years old: 900 mcg RAE (for boys) and 700 μg RAE (for girls).
Cautions: An overdose of vitamin A can be toxic, especially in the form of retinol. Symptoms of an overdose include nausea, vomiting, headache, dizziness and even liver damage. Pregnant women should avoid high doses of vitamin A. It is important to receive vitamin A from a balanced diet, and not from excessive consumption of additives.

4. Vitamin E (Tokoferol): Cell protection from oxidative stress and support for immunity

The mechanism of action: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also plays a role in maintaining a healthy immune system, enhancing the function of immune cells and modulating inflammatory processes.
The benefits of colds: Vitamin E can help strengthen immunity and reduce the risk of respiratory infections. It can also contribute to a faster recovery from a cold, reducing inflammation and protecting the cells from damage.
Sources of vitamin E:
- Vegetable oils: Sunflower, safflore, olive.
- Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
- Green sheet vegetables: Spinach, broccoli.
- Avocado.
Recommended daily dose:
- Children 1-3 years old: 6 mg
- Children 4-8 years old: 7 mg
- Children 9-13 years old: 11 mg
- Children 14-18 years old: 15 mg
Cautions: Vitamin E is usually safe in recommended doses. However, high doses of vitamin E can increase the risk of bleeding.

5. B vitamins B (B6, B12, folic acid): participation in immune reactions and maintaining health

Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and lymphocytes. It also participates in protein metabolism, which are important for the functioning of the immune system.
Vitamin B12 (cobalamin): It is important for a healthy nervous system and the formation of red blood cells. It also plays a role in the functioning of immune cells. Vitamin B12 deficiency can weaken the immune system.
Folic acid (vitamin B9): It is necessary for the growth and division of cells, including immune cells. It also participates in the production of DNA and RNA. Folic acid deficiency can weaken the immune system.
Sources of B vitamins B:
- Vitamin B6: Meat, poultry, fish, bananas, avocados, potatoes, chickpeas.
- Vitamin B12: Meat, poultry, fish, eggs, dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives.
- Folic acid: Dark green leafy vegetables (spinach, broccoli, salad Latuk), legumes (beans, peas, lentils), avocados, citrus fruits, enriched cereals.
Recommended daily dose: Depends on the age and specific vitamin of group B. Contact the recommendations for nutrition for a particular age of the child.
Cautions: B vitamins are usually safe in recommended doses. However, high doses of some vitamins of group B can cause side effects.

Minerals that support immunity with colds in children

In addition to vitamins, minerals play an important role in maintaining immunity with a cold: minerals play:

1. Zinc: strengthening immune cells and reducing the duration of a cold

The mechanism of action: Zinc plays a key role in the functioning of the immune system, maintaining the activity of immune cells (T-lymphocytes, B-lymphocytes, NK cells) and participating in the production of antibodies. It also has antiviral properties and can block the replication of some viruses.
The benefits of colds: Zinc can reduce the duration and severity of the symptoms of colds. Studies have shown that the use of zinc within 24 hours after the appearance of symptoms of a cold can reduce the duration of the disease by one to two days.
Sources of zinc:
- Meat: Beef, lamb, pork.
- Seafood: Oysters, crabs, shrimp.
- Nuts and seeds: Pumpkin seeds, cashews, almonds.
- Legumes: Beans, lentils.
- Whole grain products.
Recommended daily dose:
- Children 1-3 years old: 3 mg
- Children 4-8 years old: 5 mg
- Children 9-13 years old: 8 mg
- Children 14-18 years old: 11 mg (for boys) and 9 mg (for girls).
Cautions: Taking high doses of zinc can cause side effects, such as nausea, vomiting, diarrhea and abdominal pain. Long -term intake of high doses of zinc can lead to copper deficiency.

2. Selenium: antioxidant protection and support of an immune response

The mechanism of action: Selenium is an important component of the antioxidant system of the body, protecting the cells from damage caused by free radicals. It also participates in the functioning of immune cells and contributes to the production of antibodies.
The benefits of colds: Selenium can help strengthen immunity and reduce the risk of respiratory infections. It can also contribute to a faster recovery from a cold, reducing inflammation and protecting the cells from damage.
Sources of Selena:
- Brazilian nuts: One of the richest sources of Selena.
- Seafood: Tuna, plague, sardines.
- Meat: Beef, pork, bird.
- Eggs.
- Whole grain products.
Recommended daily dose:
- Children 1-3 years old: 20 μg
- Children 4-8 years old: 30 μg
- Children 9-13 years old: 40 μg
- Children 14-18 years old: 55 μg
Cautions: An overdose of selenium can be toxic. Symptoms of an overdose include nausea, vomiting, diarrhea, hair loss and damage to the nervous system.

3. Iron: participation in cellular immunity

The mechanism of action: Iron is necessary for the normal functioning of the immune system. It is involved in the process of cellular respiration necessary for the energy of immune cells, and is also part of the enzymes involved in the destruction of pathogens.
The benefits of colds: A sufficient level of iron is necessary for an adequate immune response. Iron deficiency can weaken the immune system and increase susceptibility to infections. However, it is important to note that during the acute phase of the infection the level of iron in the body can decrease, as the body “hides” iron in order to limit access to it for bacteria that use it for growth. Therefore, taking iron additives during acute infection should be coordinated with a doctor.
Iron sources:
- Hemic iron (better absorbed): Red meat, poultry, fish.
- Neghemian iron: Legal, dark green leafy vegetables, enriched cereals.
Recommended daily dose: Depends on the age and gender of the child. Contact the nutrition recommendations for a particular age.
Cautions: An overdose of iron can be dangerous, especially for young children. Symptoms of overdose include nausea, vomiting, abdominal pain and liver damage. Reception of iron additives should be carried out only as prescribed by a doctor and under his control.

Products rich in vitamins and minerals for children with colds

Providing a diverse and balanced diet is the best way to obtain the necessary vitamins and minerals to maintain immunity. During a cold, it is important to offer the child products rich in these nutrients:

Citrus fruits (oranges, tangerines, grapefruits): Great source of vitamin C.
Berries (strawberries, raspberries, blueberries): Contain vitamin C and antioxidants.
Bulgarian pepper: The rich source of vitamin C and vitamin A.
Broccoli: Contains vitamin C, vitamin A and other beneficial substances.
Carrot: The rich source of beta-carotene (provitamin a).
Sweet potato: Contains beta-carotene and vitamin C.
Pumpkin: The rich source of beta-carotene.
Spinach: Contains vitamin A, vitamin C and folic acid.
Kiwi: Great source of vitamin C.
Fat fish (salmon, sardines, tuna): It is rich in vitamin D and omega-3 fatty acids.
Eggs: Contain vitamin D, vitamin A and vitamins of group B.
Nuts and seeds (almonds, sunflower seeds, pumpkin seeds): Contain vitamin E, zinc and selenium.
Garlic and onions: Contain allicin with antiviral and antibacterial properties.
Ginger: It has anti -inflammatory properties and can relieve sore throat.
Honey: It has antibacterial properties and can relieve cough (not recommended for children under 1 year old).

How to give vitamins to children with colds: recommendations and warnings

Consultation with a doctor: Before taking any vitamin additives, it is necessary to consult a doctor, especially if the child has any diseases or he takes other drugs. The doctor will be able to assess the state of health of the child, determine whether he needs additional vitamins and minerals, and choose the right dosage.
Balanced diet: Try to provide the child with a diverse and balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources. This is the best way to obtain the necessary vitamins and minerals.
Correct dosage: Strictly observe the recommended dosage of vitamins and minerals. Do not exceed the recommended dose, as this can lead to side effects.
Output form: Choose vitamins and minerals in a form suitable for the age of the child (for example, chewing tablets, syrups, drops).
Product quality: Buy vitamins and minerals only from trusted manufacturers to make sure of their quality and safety.
Reception time: Some vitamins are better absorbed with food (for example, fat -soluble vitamins A, D, E, K), and others – on an empty stomach (for example, iron). Find out from a doctor or pharmacist how to properly take specific vitamins and minerals.
Interaction with drugs: Vitamins and minerals can interact with some drugs. Be sure to tell the doctor what medicines the child takes to avoid undesirable interactions.
Do not replace the medicine: Vitamins and minerals do not replace the medicines prescribed by a doctor to treat a cold. They can help strengthen immunity and accelerate recovery, but are not a replacement for drug treatment.
Pay attention to allergic reactions: Follow the appearance of allergic reactions to vitamins and minerals. If the child has a rash, itching, edema or other signs of allergies, stop taking the additive and consult a doctor.

Alternative methods for strengthening immunity with colds in children

In addition to vitamins and minerals, there are other methods of strengthening immunity in children during a cold:

Sufficient sleep: Sleep plays an important role in the functioning of the immune system. During sleep, the body produces immune cells and is restored. The child needs to sleep enough hours in accordance with his age.
Regular physical exercises: Physical exercises strengthen the immune system and improve the overall state of health. It is recommended that children engage in moderate physical activity of at least 60 minutes a day.
Sufficient fluid consumption: During a cold, it is important to drink a lot of fluids to avoid dehydration and help the body remove toxins. The child can be offered water, herbal teas, compotes, juices and broths.
Ventilation of the room: Protect the room regularly to ensure the influx of fresh air and reduce the concentration of viruses and bacteria.
Air moisture: Dry air can irritate the mucous membranes of the respiratory tract and increase susceptibility to infections. Use a humidifier to maintain an optimal level of humidity in the room.
Avoiding contact with sick people: Try to avoid contact with sick people to reduce the risk of infection.
Regular hand washing: Regular washing of hands with soap is an effective way to prevent the spread of infections. Teach your child to wash your hands correctly and make sure that he does it regularly, especially after visiting public places.
Probiotics: Probiotics are useful bacteria that improve the intestinal microflora and strengthen the immune system. Probiotics can be taken in the form of additives or obtained from fermented products (yogurt, kefir, sauerkraut).

Conclusion

Vitamins and minerals play an important role in maintaining children’s immunity during a cold. Providing the child with a diverse and balanced diet rich in vitamins and minerals is the best way to strengthen the immune system and accelerate recovery. Before taking any vitamin additives, you need to consult a doctor. In addition to vitamins and minerals, sufficient sleep, regular physical exercises, sufficient fluid consumption, ventilation of the room and regular hand washing play an important role in strengthening the immunity. An integrated approach to strengthening immunity will help the child quickly cope with the cold and reduce the risk of repeated diseases.