Six immune- boosting foods to include in your child’s diet

Salmon
Fresh salmon is rich in antioxidant vitamins and minerals as well as being one of the best sources of Omega-3 essential fatty acids. These essential fats are vital for good health and required for a strong functioning immune system.
Salmon is also rich in Vitamin D another important vitamin for enhancing immune function. Vitamin D aids calcium absorption and is also good for bone health. The easiest way to get Vitamin D is from sunlight but during the winter months it can be difficult to get the amounts required from sunlight alone. Increasing amounts in the diet is therefore recommend.
Try to ensure your child eats Salmon or oily fish 2-3 times per week. Ensure you buy Salmon that comes from a reliable non farmed source whenever possible. Salmon has a mild flavour and can be added to pasta sauces or risottos or try making your own salmon fish fingers with a polenta coating.
Yogurt
Natural yogurt is considered a probiotic food as it contains ‘friendly’ bacteria, the most common being ‘lactobacillus’ and ‘bifidobacteria’. These good bacteria are part of your child’s first line of defence against harmful bacteria and viruses as they exert a positive influence as they pass along the digestive tract. Helping to keep the harmful bacteria at bay.
Yogurt is also a good source of calcium which is easily absorbed. Calcium is important for immune function as well as building strong bones and teeth.
It is important to note that not all yogurt is good for us, many commercial varieties aimed at children are usually laden with sugar, some containing as many as 5 teaspoons in each small tub. Sugar acts as an immunosuppressant and should be kept to a minimum.
When buying yogurt aim to buy organic, plain, natural or live brands. Natural yogurt can be sweetened by adding honey or fruit purees, or you can blend with fruit to make smoothies, try freezing these to make healthy ice lollies.
Garlic
Regular consumption of garlic is one of the best ways to boost your child’s immune function this winter. Garlic is well known for its immune boosting properties. Garlic is rich in sulphur compounds which have potent antioxidant activity helping to keep blood healthy and inhibit the growth of bacteria.
To get the maximum benefit from garlic the best way is to eat it raw, adding small amounts to stir frys, soups and dips. If you do cook with garlic ensure that you add it towards the end of the cooking process as this will help to preserve the immune enhancing antioxidants.
Berries-
Blackcurrants, blueberries, blackberries, strawberries and raspberries are all excellent sources of antioxidants and phytonutrients which together work to combat free radicals, the disease causing atoms lurking in your child’s body. Berries are also an excellent source of Vitamin C which helps to bolster the immune system and protect from illness.
Berries are extremely versatile and can be added to cereals, porridge or yogurt. Try blending into a smoothie or puree. Keeping a store of frozen berries ensures that whatever the season you can still enjoy the health benefits of these little fruits.
Seaweed
Although not a common feature in many children’s diets seaweed is a highly nutritious immune boosting food. Varieties such as nori, kombu and akrame are potent sources of antioxidants. They are also rich in the minerals zinc and selenium both of which are essential immune protective nutrients.
Dried seaweed is available in most health food shops and the best way to include this in your child’s diet is to add small amounts to soups, sauces and stir frys as a seasoning. Making homemade nori rolls is also a fun way to get the kids cooking and eating this superfood.
Broccoli
This little green vegetable is an excellent source of vitamin C which is essential to boosting your child’s immune system to ward off coughs and colds. Broccoli also contains important sulphur compounds, these help to boost your child’s ability to detoxify harmful toxins.
To ensure the maximum benefit make sure that you serve raw or lightly steamed. Boiling or overcooking broccoli reduces its vitamin content as well as its vibrant colour.
The above foods are excellent for providing a boost to your child’s immune system, but remember that a child’s diet should be a balanced one with lots of fruit, vegetables, whole grains and protein.
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