Stop the Sniffles Coventry

By  Saf Lunn Registered Nurse Supernanny Expert 04/05/2007

There is no doubt that parents face real dilemmas when it comes to protecting their children's health. But one thing we can all do to help keep them full of energy and bursting with health, is ensure that they have a strong immune system to fight off bugs and infections.

A healthy immune system needs a good, nutritious diet right from the start. The guidance you give during the first five years of a child’s life will probably have a lifelong effect on their health and attitude towards food and eating. But whether you have a baby, a teenager or both, it is never too late to help improve your family's immunity.

What to include

Breast milk is best for babies as it provides antibodies to build immunity, along with the optimal balance of nutrients for growth and development. So, if you can, breastfeed your child for as long as possible.

Keep offering Preparing hassle-free healthy food for children is not easy, but the rewards are enormous. Offer plenty of fruit and vegetables which are high in vitamin C and antioxidants, offer them when they're hungry and even if they've said 'no' to them before. Both of these natural nutrients boost the immune system. I relied heavily on Smoothies to get fruit into my fussy toddler!

Don't forget the starch! Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. To get the benefit of all the nutrients and fibre available try to choose wholegrain varieties whenever you can.

Building blocks Protein is necessary for proper immune system function. Your child should have at least one serving of fish or meat or two servings of beans and lentils a day. Also things like runner beans, broad beans, baked beans and peas are a good source of protein.

Omega 3 fats particularly those found in oily fish, are valuable immune boosters and maintain the overall health of just about every organ of the body. Examples of oily fish include salmon, mackerel, trout, sardines and fresh tuna. Once or twice a week is ideal and they can be used in homemade fish cakes, or fish and potato pie, made with a mixture of oily and white fish.

Iron also helps the immune system to function more effectively and therefore decrease the risk of infection and disease. Good sources of iron include red meat, egg yolk, fortified breakfast cereals, beans and pulses. To help absorb the iron more effectively, combine them with vitamin C-rich foods such as citrus fruits, fruit juice, tomatoes and green leafy vegetables.

Zinc The importance of zinc has been recognised only in recent years. It is a vital factor in many key life processes, such as our immune function. Sources include red meat and poultry, beans, nuts, certain seafood, whole grains, fortified breakfast cereals, and dairy products.

Sleep! Make sure your child has plenty of sleep and goes to bed at a reasonable time. Your child's body regenerates, repairs an...

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