They are more vulnerable to smog and pollutants than adults. Here's how to protect them from damage even by making the correct choices in daily nutrition
Pollution damages the health of the environment, but also ours. The risk increases by far if children are exposed. Several studies have shown that younger children who are subjected to pollutants are more likely not only to experience allergies and respiratory disorders such as asthma, but also to fall ill with more severe diseases such as tumors. In fact, children are more vulnerable than adults to pollution, both atmospheric and "food". They have developing lungs and are therefore more fragile towards the harmful effects of fine particles and other harmful agents circulating in the air. They are also more vulnerable to pollutants that may be present in some foods. Compared to adults, in fact, being in the growth phase, they more absorb intestinal substances contained in food, including harmful ones. "To reduce the risks and protect the little ones, it can be of great help to adopt good practices in the daily diet" comments the nutritionist Valentina Schirò, specializing in food science, who explains here what to do to protect children from pollution and bring healthy food to the table.
Vegetables at zero kilometer
A diet rich in seasonal vegetables and fruits ensures a pool of anti-pollution substances that protect the health of children (and adults) on several fronts. "Plants are rich in antioxidants that have an excellent protective action" explains nutritionist Valentina Schirò. "In fact, they strengthen the defenses of the immune system and consequently improve the body's response to oxidative stress caused by pollution. They also help to dispose of the waste and waste substances produced by the organism by means of both the inhalation of fine dust present in the air and the harmful substances sometimes present in some foods due to the pollution of the soil on which they are produced continues the expert. The advice is to choose short-chain fruit and vegetables, preferably from organic farming. "The products consumed just collected have a greater antioxidant capacity because they contain more vitamins than the very ripe ones". They also have another health benefit. "They are produced without the use of fertilizers, pesticides, herbicides and other polluting chemicals" continues the expert. "If they are not organic, the advice is to always soak the vegetables with water and baking soda before consuming them and avoid eating the fruit with all the skin," says nutritionist Valentina Schirò.
Organic dried fruit
Almonds, walnuts, hazelnuts are a healthy alternative to snacks and industrial snacks for children's mid-morning and mid-afternoon snacks. But even in this case, attention must be paid to the quality of what we choose. The suggestion is to prefer the one made in Italy and of biological origin. "It gives greater guarantees because it is produced without the use of pesticides and other chemicals, harmful to health", explains the expert.
Fish: small fish is better
Fish is a healthy and nutritious food essential for the growth of children. «Contains proteins of high biological value, precious for the muscles. It also provides many Omega 3 essential fatty acids, allies of brain health . However, fish, especially those caught in the sea and oceans, although more rich in "good" fats than those reared, is also one of the foods in which more pollutants accumulate. «To ensure its benefits on the table, it is important to give priority to small-sized varieties such as sardines, mackerel, sea bass and limit large ones such as tuna and swordfish. Large-sized ones have a higher concentration of pollutants, in particular heavy metals such as mercury, due to water pollution "concludes nutritionist Valentina Schirò.
Would you like to know more? Here in the gallery above 5 healthy foods to bring to the table to defend children from smog and pollution.
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