HEALTH + WELLNESS
Vitamin D is key
Getting enough vitamin D ensures adequate absorption of calcium for our bones ( hugely important when kids are growing ), but also helps keep the immune system functioning normally and well . The lovely warmth of sun on our skin is a central source of vitamin D during warmer months , but levels naturally drop when the days get shorter and darker , so besides a diet rich in salmon , eggs and cereals , a daily supplement can help here too . The UK Department of Health recommend that we all supplement vitamin D throughout the winter months , and with children under five years old specifically considered an ‘ at risk ’ group for vitamin D deficiency , it is recommended that they should be given a daily supplement all year round . That said , with an estimated one in six children in the UK suffering from low levels due to lack of sunlight and the inability to obtain sufficient levels through diet alone , a daily supplement can be helpful for children of all ages .
Be strict with sleep
Not enough sleep can really knock the immune system , so it ’ s crucial that your bundle of joy is getting enough shuteye . If they ’ re a bit hyped up , or nervous about something happening at school the next day , magnesium is known as ‘ nature ’ s tranquiliser ’ and science suggests that the miracle mineral helps us not only fall asleep initially , but stay asleep too as it improves the balance of hormones and neurotransmitters in the brain . Great magnesium-rich foods include pumpkin and sunflower seeds , fish , leafy green vegetables and avocado ; a calming , magnesium-packed nighttime snack of yoghurt and banana is a good choice too .
Avoid tummy trouble
THE TEN BEST FOODS FOR BOOSTING KIDS ’ IMMUNITY :
Photos : © Nathan Dumlao / Ben Wicks / Bozhin Karaivanov / Unsplash
Over 70 % of our immune system resides in our gut and there are trillions of life-affirming bacteria living in each of our gastrointestinal systems , which we need to keep happy in order that they keep us healthy . Probiotics are live bacteria and yeasts ( microorganisms ) that have various health benefits when consumed and that are easily introduced into our bodies to keep the bacteria happy and to keep our digestive systems ticking over nicely . You can go down the food route , but besides yoghurt – a staple kids ’ favourite – unless your adventurous little person is partial to tempeh ( Indonesian fermented soybean ) and Korean kimchi on a bed of sauerkraut , it ’ s probably easier to swerve probiotic-heavy foods and head down the supplement route .
Stay hydrated
Drinking enough water is crucial ; it ’ s such an essential part of our diet , and it plays a major role in keeping our immune system functioning properly . Drinking enough water helps keep your body hydrated , which is necessary for the production of infectionfighting white blood cells . In addition , drinking plenty of water can help flush toxins from your body , which can also help keep your immune system functioning well .
Germ-fighting foods
The advice is simple , but we know it isn ’ t always easy to get your kids to eat a plate of broccoli , carrots and kale no matter how nutritious it is . That said , it ’ s essential to try to get them to eat as wide a variety of vegetables and fruits as possible – they ’ re packed with vitamins , minerals and antioxidants , and early exposure to a broad range of different flavoured and textured healthy foods is said to ‘ train ’ kids ’ taste buds , helping them make better food choices later in life . At home , roasting veg with garlic , soy sauce , or ginger gives them a lot more flavour , and blending as many veg as you possibly can into a tomato sauce for pasta works a treat too . At school , avoid sweet treats in lunch boxes and swap for nuts and fruits coated in yoghurt – they ’ re packed with zinc , which is a really effective immunity booster .
1 . Tangerines , satsumas and clementines . Due to their high content of vitamin C , all fruits in the overarching category of mandarins are an excellent addition to any diet . Plus , due to their small size , they are easy to pack in lunches , or toss in your bag so that you and your child always have a healthy immune-boosting snack available .
2 . Oranges . This bright-hued superfood deserves an independent mention as it ’ s packed with such a high amount of vitamin C – one medium orange contains around 75 % of your daily recommendation !
3 . Grapefruit . Also packed with vitamin C , grapefruit contains lycopene which is a potent antioxidant .
4 . Dark Chocolate . Yes please ! Who needs an excuse to add more chocolate to their day ? Of course , everything in moderation , but dark chocolate contains the antioxidant called theobromine which is said to help boost the immune system by protecting the body from free radicals .
5 . Oily Fish . Salmon , tuna and mackerel are all excellent sources of mood-boosting omega-3 fatty acids , which are essential for brain function , improved concentration , cell renewal and muscle activity .
6 . Broccoli . This gorgeous green veggie is a great source of vitamin C and contains sulforaphane , both of which will help support our immune systems . Broccoli also contains a special compound called kaempferol , which helps support kids ' healthy brain function and growth , as well as calcium , which plays an important role in children ' s bone and tooth health by helping keep them strong .
7 . Almonds . Not only do they taste delicious , but they are loaded with vitamin E , which assists in boosting immunity by fighting off those pesky free radicals .
8 . Blueberries . These little blue beauties aren ’ t called the king of antioxidants for nothing ! Not only do they provide natural sweetness , hydration , and fibre , all of which contribute to healthy bowel habits , they ’ re also loaded with antioxidant compounds which protect cells from free radical damage and help reduce inflammation throughout the body .
9 . Sunflower Seeds . An easy snack , these are an excellent source of fat , fibre , protein and vitamin E , which helps protect cell membranes and support blood cells and tissues .
10 . Kiwi . Kiwi is rich in both soluble and insoluble fibres to support digestion and developing gut microbiomes . The fruit also offers a good amount of vitamins C and E , which support immunity , power organ functions , and aid cell growth and repair .
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