As we move into spring, many parents are still dealing with coughs and colds. Experts often hail specific ‘superfoods’ as miracle solutions to keep the bugs at bay but, according to leading children’s nutritionist, Julia Wolman, while there are no single foods or nutrients that are guaranteed to protect you from catching a cold, it is possible to support immunity through a well-balanced diet containing a variety of different foods.
Here, Julia shares tips on key nutrients that can play a part in fuelling your child’s immune system and how to incorporate them into your child’s diet this spring and beyond.
Iron and Vitamin C for energy and immune cell health
“Iron helps immune cells stay healthy and it is an important mineral required to make haemoglobin, which carries oxygen around the body delivering it to tissues and organs. A lack of iron can cause children to become pale, tired, irritable and low in energy for playing and activities.
“Iron deficiency is common in young children because they often don’t like the texture of red meat, and they can also be reluctant to eat dark green, leafy vegetables – which provide non-haem (plant-based) iron.
“Iron from non-meat sources is not absorbed as easily so, if your child is a fussy eater, I would advise topping up on their intake by combining iron-rich foods from plant sources that they enjoy, with Vitamin C-rich foods to aid iron absorption. For example, look for breakfast cereals with added iron and offer these with a glass of pure orange juice. It’s always best to opt for lower sugar breakfast cereals and 100% not-from-concentrate organic fruit juice options without any added sugar, artificial sweeteners or additives – Pip Organic Orange Juice ticks all these boxes.
“Another option could be houmous, breadsticks, carrots or cucumber with orange juice.
“You can also offer a plate of cut up fruit to eat with/ or add to a bowl of cereal. Oranges and kiwi are both good vitamin C sources to help with iron absorption. Other nutritious pairings are toast with peanut butter and berries, or scrambled eggs and tomatoes or baked beans.
“Avoid giving children tea to drink with their breakfast, or with any other meals or snacks. Tea contains tannins which work in the opposite way to Vitamin C and reduce iron absorption from foods.”
Add some colour to their palate
“Bright yellow and orange- coloured fruits and veggies, such as peppers, carrots, sweet potato, mango and apricots are all sources of Beta-carotene, which the body converts to retinol to help protect against illness and infection. Retinol is found in eggs, dairy and oily fish.
“A great way to incorporate some of these foods into your child’s diet might include an omelette with sticks of raw peppers or a warming butternut squash soup for lunch, served with crusty wholemeal bread for dipping. could also be a great addition to some of these meal ideas.
Boost blood cells with Vitamin B
“Blood cell production is key to fighting off winter bugs and that’s where foods with B Vitamins come in. Vitamin B6 is found in poultry, some fish, oats, milk and bananas and Vitamin B12 sources include meat, fish, dairy, eggs and fortified breakfast cereals as a vegan option.
“Folate (Vitamin B9) is also key here and it can be found in leafy green vegetables, pulses, nuts, seeds and fortified foods.
Fuel natural defences with Vitamin D-rich foods
“Research has shown that Vitamin D can reduce the rate of infections in children. It is mainly produced in the skin by exposure to sunlight, but food sources of Vitamin D include egg yolks, oily fish and fortified breakfast cereal.
Overall, when it comes to incorporating a variety of foods into your child’s diet, it’s worth experimenting with different ways of presenting them – for example, if your child doesn’t like steamed broccoli, they may enjoy it roasted with garlic. Try rotating options and keep on introducing children to new foods – even if they don’t want to eat them at first.
“Offer regular “mini meals” meals that are non UPF to help maintain stable energy and avoid large gaps that can leave children tired and their defences more vulnerable.
“Make sure your child is getting enough sleep, stay active and get out in the fresh air in winter months too – nutrition and healthy eating is just part of the picture.”
- About the Author
- Latest Posts
Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommendations in these articles.
