Immunity boosters

With the cold and flu (not to mention swine flu) season upon us, keeping our children fit and well is a top priority, so make sure your kids are eating a healthy diet and including lots of immunity-boosting nutrients

Boost your kids' immunity and help them avoid infection

With the cold and flu (not to mention swine flu) season upon us, keeping our children fit and well is a top priority. Taking steps to avoid colds and flu means keeping their immune systems strong and healthy. Research shows that poor nutrition can weaken the ability of the immune system to fight off infections, so make sure your kids are eating a healthy diet and including lots of immunity-boosting nutrients. Here are our top flu-fighting foods
Vitamin C

Vitamin C is a powerful antioxidant (these protect cells in the body from free radical damage), which helps the body fight infection.

Foods to choose: Citrus fruits such as oranges; kiwi; broccoli; red and green peppers
Vitamin A

Another vitamin in the antioxidant family, which promotes new cell growth and helps protect against cold, flu and lung infections. Vitamin A is also important in the production of mucous, which keeps invaders out!

Foods to choose: sweet potato; pumpkin
Vitamin D

Produced by the skin when it is exposed to direct sunlight, vitamin D helps to keep the immune system strong. Deficiency in this vitamin has been shown the increase the risk of respiratory infections in children. Cod liver oil is a good source of vitamin D, especially during the winter months, when sunshine is scarce.

Foods to choose: Oily fish such as salmon and mackerel; eggs
The B vitamins

This group of vitamins works together to help maintain the body's energy levels, and B6 and B12 are particularly important for a properly functioning immune system. Eating a high amount of refined carbohydrates and sugars can contribute to low levels of these B vitamins, so it's vital to include wholegrains and natural unprocessed foods in your child's diet.

Foods to choose: Good-quality lean meat and poultry; Marmite; green, leafy vegetables; wholegrain bread, rice and cereal; nuts and seeds; avocado
Zinc

Zinc helps to maintain the health of the thymus gland. This gland is involved in T-cell production, and T-cells help to recognise and destroy invading viruses and bacteria. Zinc also has anti-viral and anti-bacterial properties.

Foods to choose: Meat; shellfish; milk and dairy products, such as cheese
Selenium

This mineral is important in the health of immune cells and fights viruses. It also works alongside antioxidants to boost their effects and prevent damage to the body's cells and tssues.

Foods to choose: Brazil nuts; tuna; fish; eggs
Iron

An essential mineral, iron has a number of vital roles in the body, including keeping red blood cells healthy and promoting resistance to infection.

Foods to choose: liver; good-quality red meat; beans and lentils; nuts; dried apricots; kale
5-a-day

Your child's diet should include at least five portions of fruit and vegetables every day. They are packed with vitamins and minerals, are a fantastic source of antioxidants and fibre, and are an essential part of a balanced diet for protection against disease and infection.

Easy ways to 5-a-day

Include some crunchy cut-up vegetables and houmous in a lunchbox

Make vegetable soup

Add fruit toppings to porridge
Whizz up a fruit smoothie
Add vegetables to pasta sauce (whizz in a blender to disguise if necessary!)