Did you know that you can build up your child’s immune system with nutrient-dense foods? Some of these foods may be items that we often overlook, but they actually contain nutrients that are vital for the body to fight off bacteria and germs.
Eggs – They contain vitamin D, various B vitamins and selenium which help strengthen you to prevent illnesses.
Broccoli – Filled with lots of immune system boosters, broccoli contains a number of antioxidants as well as vitamins A,C & E. Besides the common stir-fry, you can also try making a broccoli pancake with cottage cheese for some extra protein.
Almonds – They contain vitamin E and manganese, both of which are immune-boosting nutrients.
Spinach – Packed with vitamins A, E, C, K and minerals like manganese, zinc, selenium, and iron that boost our immune systems, spinach definitely packs a punch. Try using spinach in soups so that kids will find it easier to swallow.
Salmon – Rich in omega 3 fatty acids, not only are they vital for brain development, they also reduce inflammation, which increases airflow and protects the lungs from colds and infections. These fatty acids also help the immune system by boosting the function of immune cells.
Oats – They contain beta-glucans, a component of fiber that activates killer cells that fight bacteria, viruses, and other intruders in our bodies!
Seeds – Pumpkin seeds, sunflower seeds, and flax seeds are great sources of vitamin E, zinc, and omega 3 fatty acids which boost the immune system. Refrain from choosing those that are too salted or candied!
Berries – Full of anti-oxidants, they help your body fight oxidative stress caused by free radicals. Strawberries, blackberries, blueberries, raspberries and cranberries all help to keep the immune system fighting.
Yoghurt – Yoghurt is full of probiotics that aid in digestion, a taxing yet very important system in the body. Refrain from buying sweetened products and try to choose low sugar or no sugar added options instead, as too much sugar will have an opposite effect.
Sweet Potatoes – High in vitamin C, they also contain high amounts of beta-carotene, a nutrient which studies have shown to increase the number of white blood cells and activity of killer cells!
Try adding more of these into your kiddos’ diets by using creative recipes today!