June 2021

Guide to a
Strong Immunity
M A D E F O R I N D I A N FA M I L I E S
 00

Contents

What is the
Immune System?

Secret to a Strong
Immunity: Vitamins

Planning a Diet for

Strong Immunity

AskNestlé India June 2021

 00

What is the
Immune System?
Your immune system is a large network of
organs, white blood cells, proteins (antibodies)
and chemicals. It works together to protect you
from foreign invaders like bacteria, viruses,
parasites, and fungi, that cause diseases.

An effective immune system prevents these

invaders from entering your body and kills them
or limits their harm if they get in.

AskNestlé India June 2021

 00

Warriors of the Immune System

White Blood Cells

These are the soldiers that
fight harmful bacteria and
viruses and search for,
attack and destroy germs to
keep you healthy.
Bone Marrow
This spongy center of
your bones is where
billions of immune cells
are made and sent into

Skin & Mucous Membranes

Your skin prevents and
destroys germs before it enters
your body. Mucous membranes
prevent harmful particles from
entering your airways.

Stomach & Intestines

Stomach acid and good
bacteria in your intestines
kill harmful bacteria!

AskNestlé India June 2021

 00

Did you know?

When you experience an allergic
reaction, it is a sign that your
immune system is responding
to a harmless chemical, that it
has mistaken to be harmful.
So it raises a false alarm, leading
to your runny nose, fever, and
rashes!

Easy Recipes for Immunity

Daliya Khichdi

Roasted Garlic & Potato Soup

Jeera Pumpkin Kulcha

AskNestlé India June 2021

 00

Antioxidants and Free Radicals

In the fight for immunity, there are two players. The
bad guys are called free radicals, and the good
guys are the antioxidants.

Antioxidants vs. Free radicals

Free radicals are compounds that can cause

diseases if their levels become too high in your
body. Antioxidants on the other hand, can protect
and reverse some of the damage done by free radi-
cals, plus, they boost your immunity!

AskNestlé India June 2021

 00

Where do you get Antioxidants?

There are some antioxidants that your body can
produce on its own, and a few it cannot produce,
so it sources them from antioxidant-rich foods.

Know more

Immune health in young children

Home remedies to boost immunity

Supporting immunity with nutrients

AskNestlé India June 2021

 00

Secret to a Strong
Immunity - Vitamins
There are 4 vitamins that are essential to develop
a strong immune system, they are Vitamins A, C,
E and D. Let’s learn how these ‘ACED’ vitamins
can help us ace our immunity!

AskNestlé India June 2021

 00

Vitamin A : The Vision Vitamin

Milk fortified Orange Dark Leafy

with Vitamin A Fruits/Veg Veggies

What is does?
Gives you healthy skin, normal growth and vision,
tissue repair and prevents infections.

What is my daily requirement?

Age Quantity
1-3 300 micrograms e.g.1/2 of a carrot
4-8 400 micrograms e.g. 1 carrot
9-13 45 mg e.g. 1 orange
14-18 900 micrograms e.g. 1 sweet potato

If you want a Vitamin A-rich food source, choose

colorful fruits and vegetables!

AskNestlé India June 2021

 00

Vitamin C : The Citrus Vitamin

Guava Orange Broccoli

What is does?
It is an important vitamin that fights free radicals
and diseases. It’s important to consume it via
foods, since our body does not produce it.

What is my daily requirement?

Age Quantity
1-3 15 mg e.g. 1 lemon
4-8 25 mg e.g. 1 orange
9-13 45 mg e.g. 1 orange
14-18 70 mg e.g. 1 capsicum

To help your body absorb the most of vitamin C,

combine it with iron-rich foods like spinach/beans.

AskNestlé India June 2021

 00

Vitamin E : The Immunity Vitamin

Almonds Mango Sunflower

Seeds

What is does?
It prevents free radicals, helps the functioning of
cells, resists infections, and enhances antibodies.

What is my daily requirement?

Age Quantity
1-3 6 mg e.g. 1 handful of peanuts
4-8 7 mg e.g. 2 tbsp of rice
9-13 11 mg e.g. 1 avocado
14-18 15 mg e.g. a handful of almonds

To help your body absorb the most of vitamin E,

combine it with fat-rich foods like nut/ veg. oil

AskNestlé India June 2021

 00

Vitamin D : The Sunshine Vitamin

Egg Yolks Oily Fish Sunlight

What is does?
Vitamin D and calcium build and strengthen
bones, promotes heart health and fights infection.

What is my daily requirement?

Age Quantity
1-3 62 - 75 mcg e.g. egg
4-8 62 - 75 mcg e.g. 2-3 eggs
9-13 100 mcg e.g. 1 cup mushrooms
14-18 100 mcg e.g. 1 cup mushrooms

15- 20 minutes in the sun a day is usually sufficient for

your child to get their daily Vitamin D requirement.

AskNestlé India June 2021

 00

Want to know more?

Vitamin C & D - all you need to know

Vitamins that your growing child needs

Planning a Diet
for Strong Immunity
Meal Plan

To give your child a diet that

boosts their immunity, you
need to create a balanced diet
that includes all the food
groups in the right
proportion.

Try this free online

Meal Planner that you can
customise to your child’s
needs.

AskNestlé India June 2021

 00

Food Diary

A food diary is a daily log of

what your child eats and
drinks each day. Tracking
your child’s meals allows you
to understand their habits,
make changes if needed and
ensure sufficient intake
of vitamins, minerals.

Get started today, with this

free online Food Diary.

Track Growth

Tracking your child’s growth is

an important activity in order to
ensure normal growth and take
steps to correct growth-related
problems.

Get started today, with

this free online Growth Tracker.

AskNestlé India June 2021