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5 Foods to help your child’s immunity

As we leave Summer, the Cooler months signal cold and flu season, so it’s time to take a look at your food intake and tweak it to help ward off those pesky germs.

I can’t promise you that you can totally shield your kids from getting sick.  That doesn’t mean you have to cross your fingers and hope for the best, either. I wanted to share with the list of nutrients which will help to boost your child’s immune system.

1. Omega-3s

Long-chain omega-3s from fish are known to help prevent inflammation, which can play up during the colder months. When it comes to giving your immune system a boost, recent studies have shown that fish oil rich in DHA enhances the activity of white blood cells and therefore may help protect against the cold.

Food sources of omega-3s

Oily fish like salmon, mackerel, tuna, and sardines are the main sources of long-chain omega-3s, while eggs and lean red meat provide smaller amounts. Fortified foods, such as milk, are also a good choice however do not give your child cows milk until they are an appropriate age and when you introduce it, be sure to look for tummy troubles or weight loss as this may show intolerance to lactose.


2. Iron

Iron is essential for the production of haemoglobin, which carries oxygen around the body. Low iron levels can cause fatigue, poor concentration, irritability, lowered immunity, and frequent infections.

Food sources of iron

Tofu and other plant-based sources, such as legumes, whole grains, and iron-fortified breakfast cereals, are good choices – team them with foods containing vitamin C to increase iron absorption. But lean red meat – and to a lesser extent, poultry and fish – remains the most readily absorbable source of iron. For an alternative red meat meal, you could try grilled kangaroo.

If you are stuck for good recipes for your young family them the bub to grub E-Book has you covered including exciting recipes and your toddlers’ 1st meal plan


3. Vitamin D

A major role of vitamin D is to assist calcium absorption from the foods you eat and build strong, healthy bones. However, vitamin D also boosts immunity and has also been linked to cardiovascular health.

Sources of vitamin D

Regular, direct sun exposure remains the best way to get your vitamin D, so be sure to get outside with your children, jump on the trampoline and dig in the garden. Other dietary sources of vitamin D include oily fish like sardines, mackerel, salmon and tuna, eggs (my kids love poached or boiled eggs), fortified foods like margarine and milk, plus red meat.


4. Vitamin C 

To ward off bugs, your best bet is to eat more whole foods rich in vitamin C.

Food sources of vitamin C

Along with citrus fruits including oranges, tangelos, limes, mandarins and grapefruit – all ripe and ready in the colder months – look for gold kiwifruit, which has twice the vitamin C content of an orange and the same potassium content as a banana.  Try making a Fruit Salad… yummy, yummy!

Rub this Probiotic on your baby’s gums to assist their Immunity

5. Probiotics 

Research shows probiotics can improve digestion, help protect against disease and enhance immune function. Probiotics can also help to restore good bacteria in your gut after a course of antibiotics.

Rubbing bubs gum with this Probiotic will help you wad away those pesky germs and so will some of these homegrown probiotics.

Food sources of probiotics

Probiotic yoghurts and drinks are a nutritious and easily accessible choice – look for brands that contain at least 100 million colony-forming units (CFU) per serve. My daughter loves Yocult drinks.


Your ultimate goal for a healthy life is a balanced diet, regular exercise and a good night’s sleep.



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