Foods to Boost Immunity

#STAYATHOME, Be Healthy, Recipes

We are in unprecedented times when now, more than ever, our children’s immunity needs to be at its best. Even though social contact is limited your child may still be going to school and interacting with other children. There may still be other kids with coughs and colds, and no matter how many times you ask your child not to put their fingers near their face or even in their mouth they are still doing it out of habit!

Children’s immune systems can be built up from eating nutrient dense foods and limiting processed packet foods. This is critical during the current COVID-19 pandemic to help them fight this disease should they become exposed to it. We need to nourish their bodies so they are ready to fight it. Vitamins A, C, D, E and Zinc will help build your kids immune systems. Here are foods to include in their diet.

Vitamin A is an anti infection vitamin and important for the body’s defence system. Foods – Consume a variety of apricots, eggs, green leafy vegetables, cheese, spinach & sweet potatoes.

Ideas – apricot slice, spinach & cheese omelette, frittata with baked sweet potato, baked sweet potato with cheesy spinach filling, mini frittatas with parsley, spinach & cheese.

Vitamin C boosts the immune system. Serve your kids a variety of the following foods – broccoli, Brussel sprouts, oranges, parsley, paw paw, capsicum, pineapple, potatoes, strawberries, blueberries, raspberries, sweet potatoes and tomatoes. If berries aren’t in season then use frozen.

Ideas – berry smoothie with milk & yoghurt, tomato pasta sauce, chicken & orange pasta salad, berry overnight oats or ho berry porridge, layered granola with yoghurt & berries

Vitamin D. Ensure your child gets out in the sun for at about 15 mins each day to get their dose of Vitamin D (without sunscreen). Foods to include are eggs, milk, tuna, white fish and sprouted seeds.

Ideas – boiled eggs, scrambled eggs, tuna mornay, tuna salad, fishcakes with sweet potato mash, tuna savoury egg muffins.

Vitamin E interacts with vitamins A & C and helps fight free radicals in the body. Foods to boost vitamin E are almonds, beef, corn, eggs, hazelnuts & sunflower seeds.

Ideas – Seed slice, muesli slice with oats & almonds, trail mix with almonds, hazelnuts, sunflower, pumpkin seeds & dried apricots, steak with corn on the cob & mash, egg mini frittatas, omelettes.

Zinc boosts the immune response and promotes healing of wounds. Foods high in zinc are beef, capsicum, eggs, ginger, milk, lamb, sunflower & pumpkin seeds, seafood, wholegrains.

Ideas – spaghetti & meatballs with wholegrain pasta, beef stir fry with ginger, capsicum & broccoli, seafood mornay with wholegrain pasta, lamb cutlets with green leafy vegetables & wholegrain rice

Try to limit processed packet foods and sugar as too much sugar in the body can inhibit the absorption of good vitamins. It will also provide an added benefit of smoothing their behaviour highs and lows which is important during Covid 19 when they are home more often! You may also want to think about how much sugar you are putting in their lunchboxes when they go back to school.

For lunchbox ideas and recipes you can purchase a copy of Carol’s book ‘Lunchboxes Unwrapped’ from www.nutritionunwrapped.com.au– use code kia to get the Covid 19 Kids In Adelaide special price of just $12.

You might also be interested in

  • What we think might be healthy to include in our kids lunchboxes and what is actually healthy for them can be vastly different! Our choices are often influenced by what we have been programmed to believe when we walk around the supermarket aisles due to marketing, packaging and the power of the corporate dollar. Here are 5 examples of some foods that you might want to reconsider and try these healthier alternatives instead.  Kids Yoghurt is a classic example. The small child size containers of yoghurt which are marketed to kids are actually packed with sugar (often 2 or more teaspoons in that small tub) and artificial flavours.Plain yoghurt is a fantastic option and is mainly milk and live active cultures or coconut yoghurt is a great option for children that might be intolerant to lactose or cow’s milk protein. You can add fruit to it if extra ‘natural’ sweetness is required. If you're kids love "squeezy yoghurt" try picking up some resusable food pouches and filling them up each week to pop into lunchboxes. We buy ours from www.littlebentoworld.com.au That way you can control exactly what type of yoghurt is going in there, you'll save money AND it's much…

  • freshbox

    Introducing the Freshbox - Food Heaven! Aussie Farmers Direct support Australian farmers and local suppliers, which we absolutely love.    The Freshbox. You guys. Check this out. I was SO lucky this week, and when my family received a WW Freshbox from Aussie Farmers Direct packed full of 5 delicious meals for our family of four. As full time working parents with 2 little children, this was an absolute blessing. It's funny how I've gone from being so excited to find a parcel from my favourite online shop on the doorstep to being absolutely THRILLED to see food on my doorstep! Hahaha. #kidschangeyou #stilllikeonlineshopping #WWfreshbox I've found that, since returning to work, I've been very slack with my own dietary needs. Why is it that I will spend the weekend making, baking and creating yummy,  healthy snacks and meals for my children but I then throw a crusty Promite sandwich in my bag for lunch with zero regard for my own health! The WW Freshbox contents vary each week. It's actually brilliant for those of you who are like me and just want to eat something healthy and delicious without having to sort through a maze of recipes, ingredients or…

  • The lovely Kath and Liz from Simple Nourishment have some great tips to encourage healthy habits for children. Start slowly by changing the food in your pantry from processed to include more whole foods. Very few families transition well going  cold turkey! Hide as many vegetables as possible in your snacks if you have fussy eaters(or even if you don't) Although many experts don't subscribe to this theory, it works a treat for us. If one of your favourite recipes has apple or even banana already in it try substituting a 1/2 or 1/4 with grated carrot or pumpkin. If you are changing to more wholesome snacks, add in a little extra sweetener (honey, dates, bananas) and then (remember) to reduce it over time. Ensure your children are active! This helps build their appetite and they are generally more likely to eat what is put in front of them. We find this also helps our stress levels! Be aware of what your children are eating throughout the whole day. It can be easy to let them graze all day but from experience it can lead to stressful dinners if the children aren't hungry then it may lead to  little ones waking through the…

Looking for something?

Search
Generic filters

LEGO SYSTEM AU

Baby Bunting

HotelsCombined

Love to Dream