After a wonderfully hot summer the days are becoming shorter and winter is on the horizon. During this time many of us can fall prey to the common cold or flu. There are however many things you can do to support your child’s immunity ahead of the winter months.

**There are however many things you can do to support your child’s immunity ahead of the winter months**

Vitamin D

Vitamin D plays an important role in regulating mood and decreasing the risk of depression, but did you know that it also plays a key role in our immune system? Vitamin D can reverse the action of viruses entering the body. Alongside this, it also works to slow down viruses replicating in the body as well as reducing the risk of respiratory infections: Vitamin D is an immune modulator.

During the summer months we are able to make vitamin D from sun exposure, though as the winter months draw closer, eating vitamin D rich foods or taking supplementation is often recommended. Vitamin D can be found in eggs, milk, mushrooms, cheese and fatty fish such as salmon, oysters and tuna. Fatty fish is known to have DHA which supports our immunity too!

**Fatty fish like salmon is known to have DHA which supports our immunity**

Rest

Ensuring children get plenty of sleep can have a positive impact on their immunity. When we sleep our bodies are working hard to reduce inflammation and repair damaged cells which, in turn, supports our immunity. When we fall prey to a cold or flu, we can often feel sleepy as the body’s resources are focused on fighting off the infection. As a guideline, children aged from 4 to 9 years old need between 9.5 - 11.5 hours a night.

Increase Antioxidants

Children's immune systems require the right fuel to fight off infections. Try increasing their vegetables and fruit intake. This antioxidant increase will improve immune function and support them throughout the winter months. Warming soups full of vegetables are a great way to increase antioxidants and support your child’s immune system.

Fruit

Fruit has an abundant source of antioxidants and immune supporting nutrients. Most children are drawn to fruit due to its sweet nature. Citrus fruits are high in vitamin C which increases the production of white blood cells; a key part of the body’s natural immune system. Try incorporating oranges, clementines, kiwis, papaya and strawberries to your diet. Berries are a great source of antioxidants which can support our immunity. If your child does not like to eat the fruit whole, try making a smoothie. For an additional antioxidant boost try adding vegetables!

Sugar

A diet high in refined sugar can impact children’s immunity. Excess sugar can interfere with the body’s ability to uptake vitamin C which is essential for immune support in the winter months. Try to eliminate unnecessary excess sugar in your child’s diet to support their immune system.

Specific Nutrients

There are some ‘key players’ when it comes to children’s immunity. These important nutrients are: Vitamin A, Vitamin B6, Vitamin B12, Vitamin E, Folic Acid, Zinc, Essential Fatty Acids and Amino Acids.

Zinc

Zinc plays a crucial role in children’s immune system. It is typically sourced in protein based foods such as red meat, poultry and oysters. Beans and nuts also provide a source of zinc. Zinc activates enzymes that break down proteins found in bacteria and viruses, inherently preventing them from spreading. In times of illness children’s zinc stores deplete rapidly.

Gut Health

Our gastrointestinal system is intimately linked with our immune system. Therefore it’s important to ensure your child’s gut is working well. Adding prebiotic rich foods can support and stimulate the growth of good bacteria in children’s guts. Try adding green bananas, leeks, almonds, asparagus, apples and artichokes to your children's diet this winter.

How To Support Your Child’s Immunity This Winter