November has arrived and with it comes plenty to look forward to with Christmas just around the corner.
But it also means that cold and flu season is upon us.
As parents, we want to do all we can to ensure our little ones are strong enough to fight off the viruses that are rampant at this time of year.
What they eat plays a major role in boosting their immune systems, so it's key that you pack their diet full of foods that will provide them with the vitamins (like Vitamins C and D), and minerals (like Zinc) they need to build them up to ward off bugs and to help them fight cold and flu season.
So here are 9 foods to help boost your child's immune system for cold and flu season.
- Citrus fruit: These fruits are full of Vitamin C, which is a key immune-system booster because it's thought to increase the production of white blood cells, which are key to fighting infections. But our bodies don't produce or store Vitamin C, so your children need daily doses of foods rich in the vitamin. Think oranges, limes and lemons.
- Dark green vegetables: Leafy dark green veg like spinach, broccoli and peas are also high in Vitamin C. But they also provide vitamins A, C, and E (Vitamin E is important in regulating and maintaining immune system function), as well as fiber and many other antioxidants crucial for little immune systems. Try steaming the vegetables or serving them in smoothies.
- Oily fish: Having oily fish such as salmon and mackerel in your child's diet will help boost their overall wellbeing.
- Garlic and onion: Garlic contains compounds that help the immune system fight germs. Onion also contains potent oils that have an anti-microbial action, so they may help protect against bacterial and viral infections. They also support good gut health as prebiotics by promoting the growth of healthy bacteria.
- Yogurt: Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Good gut health is critical to staying fit and well because more than 60% of our immune defenses lie along the lining of our gut. Including probiotic foods like live yogurt, kefir and kimchi can help to feed the good bacteria in the gut, but introduce these foods gradually to give your system time to adjust.
- Ginger: Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. It can also help with nausea.
- Papaya: Papaya is basically a superfood! It's loaded with vitamin C and has a digestive enzyme called papain that has anti-inflammatory effects. Papayas also have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
- Sunflower seeds: Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B6 and E. Vitamin E is important in regulating and maintaining immune system function.
Prevention is better than cure
Children can be fussy eaters so it's important to be creative when introducing some of the less popular foods on this list, like broccoli or seeds.
It's also important that you don't try to stuff all the foods into one meal!
Remember that eating just one of these foods won’t be enough to help fight off the cold or flu viruses, so mix it up as much as possible.
In addition to diet, you should also make sure your child stays active and that they're getting enough sleep.
And it's important they remember to wash their hands and cover their mouth when they cough to help stop the spread of germs.
Go & Grow
Go & Grow by Similac NON-GMO† with 2’-FL HMO Toddler Drink* helps complement your toddler’s diet as you introduce new foods.
Go & Grow by Similac is the first toddler drink with 2’-FL human milk oligosaccharide,‡ an immune-nourishing prebiotic that supports digestive health.
Two servings of Go & Grow have 25 key nutrients and our exclusive blend of DHA, lutein, and vitamin E to support brain and eye development.
* Not for infants or children with galactosemia.
Helping balance your toddler's diet
With an exclusive blend of DHA, lutein, and vitamin E, Go & Grow contains important ingredients that are found in foods kids often don’t eat - like fish, spinach, and broccoli
- Immune-nourishing prebiotic formula: Go & Grow by Similac Toddler Drink has 2’-FL HMO for immune support
- 25 key vitamins and minerals: Two 4-fl-oz servings have 25 key nutrients and at least 40% of the Daily Value§ of iron, calcium, and vitamins C, D, and E
- No artificial growth hormones‖ & non-GMO†: Go & Grow has no artificial growth hormones, and it’s also non-GMO
* Not for infants or children with galactosemia.
† Ingredients not genetically engineered.
‡ Not from human milk.
§ Daily Values for children 1 to 3 years old.
‖ No significant difference has been shown between milk derived from rbST-treated and non-rbST-treated cows