Coronavirus and immunity in our children
Let’s get our kids through this tricky Coronavirus period with super strong immunity!
As I sit here up in the air at 30 000 feet with my young son to my left and a man coughing up a lung on my right, it makes me think – wow Coronavirus is now very real….is it only a matter of time before we all catch it? Are we doing everything we can to keep our childrens immunity strong? As a paediatric dietitian and mum, am I doing everything I can for my kids?
My daughter has been a little sniffly over the past few days – the main reason, I think is because she’s a little run down – combination of late nights and also big days such as state athletic days. I’m doing what I can to keep her immunity strong.
I have been following this plan:
1. Colourful foods rich in Vitamin A, C and B vitamins.
Thankfully some favourites in our house are strawberries, rock melon, carrot and red capsicum which are good sources of Vitamin A and C. For this reason, I include both daily in the lunch box. I also try to give them broccoli regularly with a squeeze of lemon juice (high Vit C) and extra virgin olive oil.
2. Immune Gummies
Lately I’ve been giving the kids a supplement of Vitamin C, D and zinc. These are some of the key nutrients linked to immunity and recovery from sickness. If your school age child is battling sickness and you are wanting to give them a boost, aim for around 6-9mg zinc and 10-15 micrograms Vit D and 150-200mg Vitamin C.
3. Chicken soup/bone broth
I’ve loved cooking my Nonna’s “brodo” recipe for the benefit of us all! Broth is rich is nutrients, minerals and collagen and a great warm snack for the kids when they are hovering around the kitchen waiting for dinner. You can use it many ways - drink the broth out of a cup, make it into a proper soup by adding some of the meat, carrot, noodles or rice or use it as a base in other dishes such as risotto or even when cooking plain rice.
4. Probiotics
We don’t use them every day, but I add some to their drinks when I remember. Studies suggest that probiotics may reduce the incidence and duration of sickness in children.
5. Handwashing
This is absolutely KEY and THE MOST IMPORTANT thing to keep the bugs away. I’m getting my kids to sing the full Happy Birthday song whilst they scrub their hands with soap!! Make sure they wash their hands before they eat anything and also whenever they return back home.
See below for my answers to a recent interview on gut health and immunity in kids - Enjoy! :)
Q Thinking about our little ones' immune systems, what kind of increase do we see in illness in kids during the cooler months and why?
A There is evidence to suggest that cooler weather does increase our chances of getting sick. Reasons may include:
1. People spend more time indoors in cooler weather and viruses spread more when people are close together
2. Viruses may survive and reproduce more effectively in cooler temperatures
3. Reduced Vitamin D levels during winter months related to lower sun exposure. Vitamin D plays an essential role in immunity
Q Is it important to start working on your child's diet and health before the cooler weather hits so their bodies are fighting fit? Could you please tell us a little about that?
A Every single day our children’s little bodies are achieving phenomenal things. Their bones and muscles are growing, their brains are developing and their immune systems are protecting them. Up to 70% of the immune system is found in the gut, so we need to keep their gut environment strong and robust. We do this by nurturing it with the right nutrition – which is fibre.
The most important way you can boost your child’s immunity coming into the winter months is to give them plenty of plant foods. Plant foods are nutrient rich, immune boosting powerhouses, naturally containing fibre - otherwise known as prebiotics. Prebiotics are the food (or fuel) for our gut bugs and promote the growth of good bacteria whilst at the same time nourishing our gut cells. You really can’t underestimate the importance of this.
Q Could you please give us your top five tips on boosting immunity in children?
A My top tips for Improving your child’s gut health:
1. Regular and thorough hand washing is number 1!
2. Offer your children plenty of different coloured vegetables and cook with onion, garlic, ginger, spices such as turmeric and fresh herbs.
3. Give them fruit and veg with the skin on where possible as there are nutrients inside and just under the skin (such as in an apple).
4. Use wholegrain breads and cereals – check for the % whole grains in the ingredients list and aim as high as possible! Wholegrain products will always provide valuable fibre, nutrients and are low GI (slower release of sugar into the bloodstream).
5. Increase nuts, seeds and legumes – all loaded with fibre, protein, healthy fats and other valuable nutrients such as zinc, iron and selenium. Spread bread with nut butters or use almond meal/LSA in baking or chopped nuts when baking. Sprinkle nuts or legumes on salads or add to hot meals such as stirfry’s and curries. Dried legumes like Fav-Va beans and chickpeas are also great options. Check out my black bean brownie recipe here, loaded with goodness!
6. Including foods that contain probiotics - this can help to maintain the correct balance of good and bag bugs in the gut, which in turn improves immunity and reduces sickness.
Every little bit helps, so try to include these foods both at snack and meal times to maximise their intake of goodness! Good gut health = healthy children = happy parents!
Karina x