Boosting their immune system through food!
Why do we get sicker in winter?
Cold weather does increase our chances of getting sick. There are a few reasons why:
1. In winter we spend more time indoors and viruses spread more when people are close together
2. Viruses do better in cooler temperatures – they survive and reproduce more effectively
3. Lower Vitamin D levels during winter months – due to less sun exposure. Vitamin D plays an essential role in immunity.
Supercharging our little bodies!
Every single day our children’s little bodies are achieving phenomenal things. Their bones and muscles are growing, their brains are developing and their immune systems are protecting them. Up to 70% of the immune system is found in the gut, so we need to keep their gut environment strong and robust. We do this by nurturing it with the right nutrition.
Stopping the bugs! -Top tips for Improving your child’s gut health:
1. PREBIOTICS (the sexy name for FIBRE)
Offer your children plenty of different coloured vegetables. Plants provide a powerful source of nutrition through antioxidants, polyphenols, phytochemicals and other bioactive compounds. Many of these wonderful nutrients are found and just under the skin, such as in an apple.
Pump up the wholegrains – for breads and cereals, check for the % wholegrains in the ingredients list and aim as high as possible! Wholegrain products will always provide valuable fibre, nutrients and are low GI (slower release of sugar into the bloodstream)
Give them more nuts, seeds and legumes (they are loaded with fibre, protein, healthy fats and other valuable nutrients).
Use nut butter on bread and crackers. Use almond meal/LSA in baking. Try my chocolate rocks RECIPE. Add chopped nuts into stir fries and curries. Sprinkle nuts or legumes on salads
Use legumes in snacks such as my black bean brownie (RECIPE HERE) or dried legumes such as Fav-Va beans and chickpeas are also great options.
2. HERBS and SPICES
These are underrated gems! Herbs and spices are potent antioxidants, - add into all foods breakfast lunch and dinner. Try parsley in eggs, cinnamon in porridge, cheese and herb scones, rosemary on roast potatoes, oregano and basil in pasta sauce or on pizza!
3. OTHER BENEFICIAL FOODS
Chicken soup (broth) has been shown to have anti-inflammatory properties
There are other foods that may help to reduce inflammation such as bone broth, turmeric, garlic, ginger. Vitamin C rich fruits eg. citrus
4. PROBIOTICS
There is good evidence for the use of LGG probiotic in children – especially those who get sick often and are in a child care environment. There are a number of supplements containing LGG in the pharmacy. Aim for approx. 10 billion live bacteria per day.
5. SUPPLEMENTS?
Supplements have their place, but shouldn’t be needed on a daily basis. When kids are sick, supplements may be beneficial for a week or so to reduce severity or duration of symptoms. Aim for a supplement containing Vitamin C (around 50-100mg), zinc (approx. 3-5mg) and Vitamin D (approx. 300-500 IU). Plant based additions such as Andrographis and Elderberry can also be beneficial