Cold and Flu Season Tips
to Support Your Kids Immune System
Our kids immune system is different than ours since they have not been in contact with as many pathogens. The dreaded cold and flu season is upon us, and many parents are left wondering what they can do to keep their children healthy this year. We have heard the general recommendations and cold and flu season tips like; wash your hands, stay home if you are sick, cover your mouth when you cough, etc.
Foods to DECREASE during the cold and flu season:
But can you affect your kid’s immune system function with the foods they eat?
The Baby Food Doctor says YES!
“By increasing certain immune boosting foods and decreasing other immune suppressing foods you will be giving your kids immune system the nutrients it needs for defense during the cold and flu season. “
Winter calls for some tips to boost our kids immune system. The number one food to decrease or eliminate is
. I know this is hard during the season of Halloween candy, holiday treats and Christmas cookies, but if you follow this one cold and flu season tip, you can make a big impact on your children’s susceptibility to illness.
Sugar feeds bacteria, and negatively affects the balance of healthy gut flora, sugar also works to suppress the immune system. Evidence shows that even a moderate amount of sugar, the equivalent of 1 can of soda, can deem the immune system useless for up to 4 hours. Some good, natural sugar substitutes are honey, agave, stevia and xylitol. Foods to INCREASE for Boosting Kids Immune System:
Eat an abundance of
whole fruits and vegetables
, in their natural and unrefined state, particularity ones which are rich in vitamin C and zinc
, which have helpful immune supporting properties.
• Foods high in vitamin C, besides the obvious oranges: kale, spinach, raspberries, tomatoes, green and red sweet peppers, broccoli, and asparagus, sweet potatoes
• Foods high in zinc: ginger, split peas, pecans, walnuts and almonds, tuna, turkey and chicken, cinnamon, thyme and chili powderVitamin D
will also aide in keeping your kids immune system healthy. Unfortunately just as cold and flu season arrives, it is also the time when most of us stop getting the proper sun exposure to synthesize this valuable nutrient. Therefore increasing food consumption and supplementation of this valuable immune supporting nutrient is vital during the fall and winter months.
• For increased vitamin D, increase your children’s consumption of fish, such as salmon, herring and halibut, also shitake mushrooms and fortified eggs and cereals.
A supplement tip for increasing Vitamin D: If your children are already taking a fish oil (omega 3) supplement the winter is a good time to switch it to cod liver oil. They will still get the benefit of the omega 3 oils PLUS the added benefit of natural occurring vitamin D.What if your kids will NOT eat their nutrient packed fruits and vegetables
for proper immune support?
This is my secret weapon…click here for more information
Try this kid friendly recipe• Vitamin C: Sweet Potatoes
to increase your kids immune supporting nutrients:
• Zinc: Chicken, thyme
• Vitamin D: fortified egg
Chicken and Sweet Potato Nuggets
Will make approx 20 quarter sized nuggets
(enough to serve and freeze for later)
• 2 organic boneless/skinless chicken thighs
• 1 medium sweet potatoes
• Whole grain breadcrumbs
• 2 eggs
• Salt and pepper – to taste
• 1 tsp of each garlic powder, thyme and onion powder
• Olive oil
• Prepare a cookie sheet by covering with foil and drizzling olive oil on to the foil
• Preheat oven to 350
• Drizzle olive oil on the raw chicken and the cut side of the potato. Sprinkle all parts with salt and pepper.
• In separate baking dishes place the chicken and potato (cut side down)
• Bake on 350 for 35-40 minutes, until chicken is cooked through and the potatoes are soft
• Increase oven heat to 400
• Combined the chicken and squash in the food processor with seasonings and one egg
• Blend until a pliable mixture
• Place the breadcrumbs in a shallow bowl
• Beat egg #2 and place in a different shallow bowl
• Spoon out even sized portions of the mixture and form into nuggets of desired size
• Roll each nugget in the beaten egg and then in the breadcrumbs
• Place on the greased baking sheet
• Bake in 400 degree oven for approx 20 minutes, flipping once to ensure both sides get crispy
The Effect of Sugar on Your Kids Immune System
More Kid Friendly and Healthy Recipes
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