Immune support tips for children during winter

Consuming a variety of fruits, vegetables, wholegrains, lean proteins and healthy fats provides essential vitamins and minerals that support immune function.

Nutrients like vitamin C, vitamin D, zinc and antioxidants play pivotal roles in bolstering the body's defence mechanisms.

Staying hydrated and limiting processed foods and sugars can also help maintain optimal immune health.

Enhance your child’s immunity with probiotic-rich foods

To boost immunity, provide children with a reliable source of probiotics.

Our gut contains a significant number of bacteria, some beneficial and some harmful, and probiotics help maintain a healthier balance between the two.

In addition to yoghurt, which is a common probiotic-rich foodfor kids, try incorporating fermented foods into your little ones diet.

Some examples include:

• Kefir
• Kombucha
• Sauerkraut
• Pickles
• Miso
• Adding a quality probiotic such as BIOME Daily Kids

Boosting immunity with prebiotics

To enhance immunity, consider incorporating prebiotics into your child’s diet as well.

Prebiotics - which are plant fibres that promote the growth of beneficial bacteria - are essential for maintaining a healthy gut.

Some examples of prebiotics include:

• Garlic
• Onions
• Leeks
• Bananas
• Barley
• Oats
• Apples
• Cocoa
• Flaxseeds
• Seaweed
• Avocado

A wide variety of fruit and vegetables is key

You’ve heard it before but ‘eating the rainbow’ is so important, particularly for our immunity.

Fruits and veggies provide various antioxidants, which protect cells from damage and disease.

Foods rich in antioxidants include:

• Berries
• Green vegetables such as broccoli
• Dark, leafy greens like spinach, kale, collard and mustard greens

These power foods pack a punch when it comes to vitamins and nutrients like vitamins A, C, E, B2, B6, K, potassium, folate, magnesium, potassium and zinc.

And, of course, vitaminCis key to boosting immunity, and is available in various citrus fruits like oranges, lemons, limes and grapefruit. Strawberries are great sources for vitamin C, too.

Incorporating nourishing meat stocks and bone broths is another great source of antioxidants, vitamins and minerals.

Boost immunity with nuts and seeds

Alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid, is known for its immune-boosting properties. Some good sources of ALA include:

• Walnuts
• Pumpkin seeds
• Hemp seeds
• Chia seeds
• Ground flaxseeds

Nuts and seeds are considered power foods due to their richnutrient content. They provide a variety of essential nutrients such asprotein, fibre, good fats - like mono and polyunsaturated fats - potassium,magnesium, zinc, copper, manganese, and vitamins E, B6, B12 and A.

Sleep is crucial for good immunity

Good restful sleep is essential, especially for kids.  Sleep is when the body rests, regenerates, grows and heals.  

It is essential part of keeping our immune system functioning at its best.

Don’t forget about exercise

Exercise is also important because physical activity can help keep your body resilient and more likely to fight off infections.

It is important for kids to do up to an hour of physical activity a day, which benefits the body and mind.

Reduce stress as much as possible

Mindfulness is another important aspect of boosting your child’s immune system.  

This can be done through practicing gratitude at the dinner table together or talking about the fun, happy things and challenges that happen in your child’s day and discussing ways to problem solve their ‘hard things’.

Deep breathing, box breathing, meditation and communication helps build resilience and stronger relationships.

In summary, here’s our cheat sheet for boosting children’s immunity, particularly during the cooler months:

• Provide a healthy diet with plenty of fruits, vegetables, whole grains, lean protein, dairy and healthy fats.
• Limit processed foods, added sugars and unhealthy fats.
• Consider a multivitamin with iron if your child has a limited diet.
• Ensure your children get enough sleep tailored to their age and individual needs.
• Encourage physical activity for at least an hour a day in ways that suit your child's preferences.
• Manage stress levels by providing downtime, engaging in family activities, and fostering open communication.