With winter illnesses circulating, many parents are looking for proactive ways to support their children’s health. While no diet can guarantee illness prevention, strategic nutrition can play a important role in bolstering immune function. Registered Dietitian Dr. Carrie Ruxton offers practical advice on incorporating readily available adn appealing foods into kids’ diets to help them stay well throughout the colder months, emphasizing that a little creativity in the kitchen can make healthy eating enjoyable for the whole family.
As winter approaches and cold and flu season begins, bolstering your family’s immune system through diet is a proactive step toward staying healthy. While there’s no foolproof way to avoid illness, experts say strategic nutrition can significantly reduce the risk of infection.
Registered Dietitian Dr. Carrie Ruxton explains how parents can strengthen their children’s immune systems with readily available foods. Fortunately, these immune-boosting strategies are also delicious, meaning it doesn’t require forcing liters of beet or sauerkraut juice on kids. A little creativity can make healthy eating enjoyable for the whole family.
5 Foods to Help Kids Stay Healthy This Winter
Table of Contents
1. Eat the Rainbow
What’s colorful and packed with vitamins A and C? Fruits and vegetables, of course! The World Health Organization (WHO) recommends children consume five servings of fruits and vegetables daily. However, it’s not necessary to purchase expensive, imported produce. “All types count, including dried fruits, frozen or canned vegetables, beans, and a daily glass of 100% fruit juice,” Dr. Ruxton explained to Huffpost.
2. The Incredible Egg
(…and the white too!) are an excellent source of folic acid and B12, both of which support immune function. Parents can get creative with egg-based meals. Dr. Ruxton suggests a Spanish-style omelet with ingredients like peppers, potatoes, and peas. “Homemade pancakes with bananas are another great way to incorporate eggs into your child’s diet.”
3. Snacking – Done Right
Kids love snacks, and according to Dr. Ruxton, that’s perfectly fine. The key is choosing the right options. Instead of empty calories from sugary treats, parents should offer a healthy plate with options like bell pepper strips, unsalted nuts (for children five and older), dried apricots, citrus fruits, or carrot sticks.
4. Hydrate, Hydrate, Hydrate
Adequate fluid intake is crucial for overall health. If children aren’t keen on drinking water, Dr. Ruxton recommends offering “spa water” – adding fruit slices, berries, or cucumbers. “Children can experiment with different fruit combinations to create their own flavored water and increase their fluid intake.”
5. The Power of Vitamin Sea
Fish and seafood are a treasure trove of immune-boosting nutrients like zinc and selenium, the expert explains. Ideally, fish should be on the table several times a week – in the form of grilled salmon, canned tuna, or even fish sticks.
More Tips for Immune-Boosting Foods
As shown in the video above, the following foods also strengthen the immune system:
- Ginger has antibacterial properties, promotes circulation, and stimulates digestion. Antioxidants are beneficial for the immune system. Since ginger has a certain spiciness, not every child likes it. However, around school age, it’s good to try offering a freshly brewed ginger tea (wash the knob, cut off a small piece – about 2 cm – cut it small and pour over boiling water. Let it cool to mouth temperature before giving it to your children), possibly also with a little honey.
- Garlic has been used as a remedy for diseases since the Middle Ages. Due to its antioxidant effect, it is comparable to a natural antibiotic, as it destroys bacteria.
- Berries like blueberries and raspberries are rich in vitamin C and antioxidants. They protect against viruses and bacteria and prevent free radicals. Secondary plant substances such as anthocyanins have an anti-inflammatory effect.
- Nuts and seeds contain important trace elements and vitamins such as copper, selenium, zinc and vitamin E.
- Kale is rich in vitamins B, C, E and folic acid. The secondary plant substances fight bacteria and free radicals. If prepared deliciously, many children also like it.
