Now that the school term is in full swing, the chances are that your little ones will be home with a bug or belly ache before too long, but there is plenty that you can do to help build their immunity and support their health with nutrition.
Some of the most important nutrients required to balance a child’s immune system include:
- Protein – aim to have a little protein at each meal. Eggs, meat, fish, nuts and seeds, pulses, yoghurt and dairy products all count.
- Essential fats – from oily fish, nuts, seeds.
- Vitamin A found in dairy products, orange-coloured fruit and veg like carrots, sweet potatoes, and mangoes; and dark green vegetables, like spinach, cabbage and broccoli.
- Vitamin C from peppers, oranges, kiwis, broccoli and other fruit and vegetables.
- Zinc – found in meat, dairy products, fish and shellfish, nuts and seeds.
- Vitamin D – the sunshine vitamin.
Here are some simple ways you can help feed your child’s immune system.
1. A healthy start to the day
Feed their brains and fuel their bodies with a decent breakfast to start the day. A combination of slow release carbohydrate like porridge oats, or wholegrains, with some protein (milk will do) and one of their five-a-day will help keep your child focused and energised all morning.
- Porridge, made with milk and topped with berries or stewed fruit.
- Weetabix with banana.
- Yoghurt, toast and peanut butter with mashed banana.
2. Eat the rainbow
Most kids love having a goal to eat the colours of a rainbow. The more variety and colourful their intake of fruit and vegetables, the better. Packed with antioxidants to feed their immune system, and fibre to help support a healthy microbiome, there are plenty of ways to get creative with fruit and veggies in children’s diets:
- Blueberry muffins – add some oats and seeds for a little extra fibre and protein, and use bananas to sweeten instead of sugar.
- Seasonal stewed fruit, or fruit crumbles with a healthy topping makes a great autumn dessert. Serve with yoghurt instead of ice cream for an extra health boost.
- Add an extra vegetable to your family’s favourite midweek meal – grated carrot, tinned tomatoes or roasted Mediterranean vegetables work well.
3. Add some extra herbs and spices.
Your spice rack could help in the fight against seasonal colds. Garlic is a great addition to help support the immune system, and spices like ginger, turmeric and cinnamon have anti-inflammatory effects.
Most kids love having a goal to eat the colours of a rainbow. The more variety and colourful their intake of fruit and vegetables, the better
4. The gut-immune link
A healthy gut microbiome is an important part of our immune defence system. One of the easiest ways to build a healthy balance of probiotics into a child’s diet is with a probiotic yoghurt. Brands like Yeo Valley, Glenisk and Rachel’s are decent makes, with no added sugar or sweeteners.
Usually I’d say a probiotic supplement is unnecessary unless your child has had a recent course of antibiotics, but if you are looking for a little extra boost, Optibac do a really good range of probiotics for infants and children.
5. Bedtime routine
Rest and sleep are important to help support immunity. It is a busy time of year for little ones. Getting used to a new class or school and getting back into the routine of term time can take its toll. Establishing a good bedtime wind down can help your wee ones get a good night’s sleep, ready for what tomorrow brings.
6. Choose a decent multivitamin
Adding a daily supplement could be part of your child’s daily defence. Here are a few guidelines to help you choose a decent one:
- Look for one that has a broad spectrum of nutrients (not just vitamin A, C and D). Looking for the term ‘multivitamin and mineral’ is a good start
- Check the labels. Lots are packed with sugar and have relatively low dose of some nutrients/missing some key nutrients. Read the ingredients list and the nutritional panel for an idea of what’s in the one you choose
- Stick to the manufacturer’s advice – even though some kids’ multis taste like sweets, they can be harmful if over-consumed. Don’t take more than the label says.
