So, nursery/school is back in full swing and seems to have brought a host of coughs and colds with it!
THE BASICS
Vitamins A, C & E - the antioxidants - are key for good immune system function. Brightly coloured fruits and vegetables are great sources of Vitamin A & C, as are leafy greens. One of the reasons I love Little Leo’s meals is how many of these brightly coloured vegetables they incorporate - for these vitamins my favourites would be:
Organic Sweet Potato, Beetroot and Black Bean
Organic Green Lentils and Squash with Carrot Puree
Organic Sweet Potato and Green Lentil Curry
Organic Carrot and Parsnip Soup
At home, add in portions of fruit and veg wherever you can. For picky eaters, a raw red pepper blended into a simple tomato sauce is undetectable! A red pepper, sweet potato and butternut squash soup is warming and nutritious for the whole family. Spinach gently steamed and blended into pesto with some extra pine nuts will give your kids a hit of these vitamins, plus extra vitamin E and iron. Vitamin C does denature with heat, so munching on raw carrots and peppers, lovely citrus fruits and berries and blending fruits and green vegetables into smoothies are always good options.
Sources of Vitamin E - also a powerful antioxidant - are nuts & seeds, olive oil, avocados and wheat germ (found in some cereals). For my own family, I use the Linwoods ground nut blends in cereal and porridge as an easy way to get extra nutrients in. Little Leo’s meals only use Extra Virgin Olive Oil in their recipes, rather than processed vegetable oils which can be inflammatory. Extra Virgin Olive Oil is rich in polyphenols which are anti-inflammatory and can inhibit bacterial infections. You could also use it in place of butter - drizzle some cold over vegetables or in a baked potato, on avocado, or make your own pesto.
Zinc is also key to a healthy immune system, as it helps to control infections. Children need 1-2mg a day for every year of life. Key foods for zinc are beef, fish and prawns, chicken and pulses. My Little Leo's favorite for these nutrients is the Organic Chicken and Apricot Curry - the dried apricots are also a fab source of iron.
At this time of year it’s important to mention Vitamin D, the sunshine vitamin. Sadly, this can be hard to come by in the UK! There are food sources of this: liver, mushrooms and eggs - however it’s difficult to get a sufficient dose from food and so supplementing is key during Oct to May. I really like this spray - Better You Kids D3 Spray - it tastes of orange and is so easy to administer. For babies (from 1 month), these drops are lovely. The adult Better You 3000IU spray is very good as well.
The minimum Vitamin D for young children is 400 iu (that’s 10ug) per day, however that can be increased to 1,500iu (37.5ug) per day for a toddler if you find out that they are deficient (via a blood test from your GP). Adults can take up to 4,000iu (100ug) per day - it’s worth getting tested if you have not seen any sun this year or you are feeling run down, so that you use the correct dose.
If you feel that your child could do with a little bit of help, supplementing with a good all-round multivitamin such as Animal Parade Gold gummies is a good idea. Do be sure to check that this product is suitable for the age of your child first and contact me if you need a different recommendation.
GUT HEALTH & PROBIOTICS
First and foremost, it’s important to look after your gut with good nutrition - that means eating a varied diet and plenty of plants. When it comes to kids that might sound daunting, but start small - a pear grated into porridge, a portion of yoghurt with live bacteria in it, nut butter in a smoothie, switch up white bread for a sourdough (this has been fermented).
If your child is in a period of ill health or has been taking antibiotics, it’s worth taking a course of probiotics. I like this Wild Nutrition Powder - it’s suitable for newborn babies and up, increasing the dose according to the child’s age. I would suggest taking it for a couple of months and then taking a break.
OTHER BOOSTS
Elderberry has lots of research behind it, proving it’s efficacy as antiviral, antibacterial and a helpful preventative against colds and flu. It can be used daily or at the first sign of illness, from 3 months of age. Lizzie Loves Healthy does a lovely immune drink with elderberry and Sambucol have both gummies and a syrup to try.
LITTLE LIFESTYLE BOOSTS
Even if it’s getting darker and colder, get outside when you can - walk part of the way to school, get out to the park run at the weekend, run and play outside as much as you can! Physical activity and spending time in nature are proven to increase mental and physical wellbeing. Exposure to daylight helps with a healthy sleep pattern too. Good quality sleep bolsters your immune system - it actually enhances the activity of your T cells which fight off infections.
Decrease stress, with routines that kids can anticipate and manage your own stress by planning ahead. Little Leo’s meals are a brilliant way to take the pressure off, knowing that your kids are eating really healthy homemade meals.
Have fun trying these new things!
If you would like any more information or a consultation you can contact me at:
07794819255
Instagram: @lindsolovesfood
Wishing you a healthy winter,
Lindsey x
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