BOOSTING IMMUNE SYSTEM
Now children are gradually returning to childcare and school many parents are concerned about boosting their children’s immunity.
Covid -19 is still present in our society, it’s not gone yet, despite some easing up on lock down restrictions, and children can be affected by it too.
There’s not one magical solution to prevent it or boost our childrens immune system but there are a few things we can all do to help.
A good routine as always is key.
Exercise, a good night’s sleep, and a variety of nutritious food is fundamental to any routine. But now this is more important than ever when it comes to assisting our children’s immune system.
You can learn more about the benefits of implementing daily routine in your child’s life by reading my book The Confident Parent’s Guide to Raising a Happy, Healthy & Successful Child, available from all good book stockists now.
KEEP THEM HYDRATED
Our children need water to help their bodies function properly, so we need to keep those hydration levels topped up throughout the day. If they are not a fan of water then try infusing their water with fruit, so they get a natural flavour without the sugar dump of a smoothie which can cause a sudden sugar high, resulting in a sudden dip in energy.
As our childrens immune system is still developing, they need all the essential amino acids, which can be found in, poultry, fish, eggs and yoghurt.
If however we are raising our children vegan, this can pose a problem, as there’s no one single source of plant food that will offer all the essential amino acids our children need. Therefore, we need to make sure they get a good variety of plant based foods, such as, beans, lentils, rice, oats, grains, seeds, root and leafy green vegetables.
It’s a good idea to increase these in your child’s diet, whether they are vegan or not if they are fighting any type of viral infection, as essential micronutrients maybe depleted, such as the minerals, selenium, zinc and iron and vitamins C, D and A.
Selenium can be found in tuna, mushrooms, cottage cheese, herrings, cod, chicken, courgettes and brazil nuts.
Zinc in lamb, shrimp’s, haddock, egg yolks, and nuts such as almonds, pecan, brazil and peanuts and also green peas, turnips, oats, rye and whole wheat grain.
Iron can be found in pork, lamb, pork and beef liver, lentils, spinach, parsley, prunes, raisins, dates, pumpkin and sesame seeds, almonds, walnuts, pecan, brazil and cashew nuts.
For Vitamin C, try these immune strengthening, infection fighting foods- cabbage, cauliflower, broccoli, peas, peppers, watercress, tomatoes, strawberries, lemons, limes, melons, oranges, kiwi fruit and grapefruit.
Vitamin D is needed to keep our little one’s bones strong and healthy and help fight tooth decay. Try feeding them, fish such as salmon, sardines, herring and mackerel or cottage cheese and eggs and get them outside for some sun (but don’t forget the sunscreen factor 50)
Vitamin A, will help to protect them against infections and frequent colds. For an antioxidant immune boost, include in their diet plenty of carrots, squash, sweet potatoes, cabbage, pumpkin, broccoli, tomatoes, tangerines, papayas, apricots, mangoes, melon and watercress (try adding watercress into their sandwiches, egg and cress make a lovely combination giving them their vitamin C, D and A in one sitting)
As well as adding fermentable fibre from beans and fruits, like bananas that they can digest and use as energy, while feeding their good gut bacteria, and including pro-biotics such as yoghurts can lead to numerous health benefits for our children.
One of the biggest challenges most parents face though is getting their children to eat a well-balanced, nutritious diet of fruit and vegetables.
The easiest solution I’ve found is to approach this issue from a child’s perspective – which basically means – make food fun!
GROW YOUR OWN
A small vegetable patch in the garden, window box, or allotment can be a great investment, providing fresh air, fruit, vegetables, nature, exercise, education, and a fun hobby for some Us Time together.
Involving them with food shopping, preparation, and spending time discussing ingredients and where they come from, looking at recipe books, watching cookery programmes, and the cooking and preparing of meals provides children with basic general knowledge and understanding of the world.
Assisting us in meal preparation will also teach them mathematical concepts such as weighing, timing, and food in its natural state, and the scientific changes it goes through, such as solids melting.
Giving them a part to play at meal times by way of laying the table and helping us out also boosts their self-esteem. And having a regular mealtime routine ensures they get the right type of food they need at the right time.
A lot of children today think their food originates from a Supermarket. We can educate them about food and where it comes from when we involve them and grow our own, this encourages healthier eating too. Sowing, planting, picking, preparing, and cooking their own food teaches them the whole food process, from where it comes from to how it ends up on their plate. And provides a sense of achievement and pride, helping them feel connected to the food they eat, as well as encouraging them to experiment with new foods they wouldn’t normally.
To read more about Food and The U URSELF Routine you can take a sneak peek inside The Confident Parent’s Guide to Raising a Happy, Healthy & Successful Child below.
Until next time,