Top the class with immune-boosting foods for kids

culled from:.tescohealthandwellbeing.com

As schools begin to reopen, many parents are dreading a round of coughs, colds and bugs of all description. Children without strong immune systems can often fall ill within the first few weeks of the school term. So how can you help your child to stay as healthy and bug-resistant as possible? Good nutrition makes a huge difference, and here are 10 foods that you can try out today.

Top 10 immune-boosting foods

1. Yoghurt – Many infections start in the gastrointestinal area, so better gut health results in a stronger immune system. Probiotic and live yoghurts contain ‘good’ bacteria which help your child fight off bacterial infections and tummy bugs. Tip: Pack a probiotic yoghurt drink in your child’s lunchbox. You could also include live yoghurt in their breakfast cereal or smoothie.
2. Garlic - This vegetable is good for more than stopping vampires: it scares away cold and flu germs too. Along with leeks and onions, garlic contains quercetin. This nutrient is antibiotic and antiviral, meaning plenty of germ-killing power. Quercetin is retained through the cooking process so (thankfully!) you don’t have to eat it raw. Tip: Getting garlic into the lunchbox might be a challenge, especially if your child dislikes the smell! But you can grate garlic and onions into pasta sauce or make a hearty leek and potato soup.
3. Nuts - These nutritional powerhouses are high in protein and ‘good’ Omega 3 fats, making them excellent immune boosting foods. Walnuts and Brazil nuts are particularly nutritious, containing high levels of anti-oxidants, zinc and selenium. All of these help to build up the immune system. Tip: Many schools have a ‘no nuts’ lunch policy to avoid allergic reactions, so it may be best to offer these at home. If your child doesn’t like whole nuts, try nut butters like peanut, almond and cashew on bread or crackers.
4. Oily fish - Rich in Omega 3 ‘healthy’ fats, oily fish such as salmon, tuna, mackerel and sardines are highly nutritious immune-boosting foods. Oily fish also contain zinc, which can help your child’s immune system to repair damaged cells. Zinc cannot be manufactured by the body, so including sources of zinc in your child’s diet on a regular basis is vital. Tip: If you are on a budget, tinned fish is easier on the pocket, and just as nutritious as fresh fish in most cases.
5. Beans, Chickpeas, and Lentils – Good bacteria are even better at fighting infection when they're well fed. Starchy legumes such as chickpeas, beans and lentils provide excellent sustenance for your child’s gut flora and will help to strengthen their immune system. Tip: Kids love baked beans with toast or on a baked potato. You could also add lentils to your casseroles and soups, and give your child a little pot of homemade hummus with vegetable sticks or pitta bread for a healthy school snack.
6. Lean meat – Rich in immune-boosting zinc and muscle-building protein, lean meat helps build up your growing child and improves their defence against disease. Red meat is loaded with iron too, so include this in their diet 2-3 times a week. Tip: Pack a turkey salad sandwich on wholegrain bread in your child’s lunchbox for top-class nutrition.
7. Berries – Berries such as blueberries, strawberries, raspberries and blackberries are rich in anti-oxidants, vitamin C and flavonoids which all protect against cell damage. Tip: Add a little pot of berries to your child’s lunchbox or use them as a breakfast sweetener.
8. Porridge oats – Porridge is rich in vitamin E, which helps to fight against bacteria and viruses. Porridge oats are also a hunger-busting food and will keep your child feeling full until lunchtime. Tip: If your child is a fussy eater, some sweet berries on top of the porridge will encourage them to tuck in.
9. Fruit and veg - Including a wide range of fruit and vegetables in your child’s diet will give them a good spread of the nutrients they need to stay healthy. Green leafy veg provides zinc, iron and various vitamins. Avocados are bursting with vitamin E and protein. Choose tomatoes, peppers, carrots, sweet potatoes, kiwis and citrus fruits for vitamin A, C and some B vitamins. The more colour, the better! Tip: Carrot sticks and salsa dip make a tasty lunchtime snack. If your child can't stand leafy green veg, try whizzing some spinach or kale into soup, sauces or smoothies. Virtually undetectable!
10. Wholegrains and seeds - These contain immune-boosting vitamin E, zinc, and magnesium to keep your child strong, healthy and free from disease. They are also high in fibre, which makes for healthy digestion. Tip: Choose wholegrain bread for optimum nutrition. Sunflower and pumpkin seeds make a great healthy snack to pop into lunchboxes.

Extra-credit tips:

• Encourage your child to eat a varied diet. A wide range of foods delivers a wide range of nutrients.
• Don’t overdo it on certain foods: your child might develop an aversion to them.
• Keep sugary treats to a minimum. Sugar can suppress the appetite and contains no nutrition.
• Offer water rather than fizzy drinks. Even ‘diet’ drinks can kill your child’s appetite.
• Encourage good hygiene to minimize the risk of your child picking up bugs. Make sure they understand the importance of washing their hands, especially before eating.
• Vitamin D is important for your child’s development and is known as the ‘sunshine vitamin’ because it is absorbed through the skin. Make sure your children play outside in the sunshine to build up their vitamin D levels.