Winter isn't just about chilly weather; it also means more colds, flu, and other illnesses, especially for our little ones. As a parent, you want to keep your children as healthy as possible during this season. Here are some practical tips to help strengthen and boost your kids' immune systems.
Healthy Diet Options: Immune-Boosting Foods for Kids
Maintaining a strong immune system starts with a well-balanced diet. Here are some immune-boosting foods to include in your children's meals:
- Fruits and vegetables: Packed with vitamins, minerals, and antioxidants, these are essential for immune health and fighting off infections. Focus on colourful options like berries, apples, kiwi, citrus fruits (lemons, oranges, grapefruits), leafy greens (spinach, kale), and cruciferous vegetables (broccoli, cauliflower).
- Yoghurt and probiotics: Probiotics found in natural yoghurt and fermented foods, like kefir, pickles and kombucha, support a healthy gut, which is vital for a strong immune system.
- Lean proteins: Protein sources like organic meats, fish and legumes are important for producing immune cells and antibodies.
- Nuts and seeds: Packed with healthy fats, vitamins and minerals, nuts and seeds like almonds, walnuts, sunflower seeds and flaxseeds can give your child's immune system a boost.
- Wholegrains: Oats, quinoa, and brown rice provide essential nutrients and energy to support overall health.
The Role of Sleep in Immune Function
Adequate sleep is critical for a healthy immune system. Children who do not get enough sleep are more susceptible to illnesses. Here are the recommended daily sleep amounts for different age groups: 1
- Infants (4-12 months): 12-16 hours, including naps
- Toddlers (1-2 years): 11-14 hours, including naps
- Preschoolers (3-5 years): 10-13 hours, including naps
- School-age children (6-12 years): 9-12 hours
- Teens (13-18 years): 8-10 hours
To help establish a bedtime routine, consider these tips: 2
- Consistent schedule: Maintain a regular bedtime and wake-up time, even on weekends.
- Relaxing routine: Develop a calming pre-sleep routine, such as reading a book or taking a warm bath.
- Screen-free time: Turn off screens at least an hour before bedtime to reduce blue light exposure, which can interfere with sleep.
Supplementation to Support Immunity
In winter, especially when sunlight exposure is limited, children may need “a little bit extra” to ensure they get enough nutrients for a healthy immune system. Here are some key supplements to consider:
- Vitamin D: Essential for immune function and bone health. The recommended daily intake (RDI) is:3
- Infants- 400 IU
- Children aged 1-18 years- 400-600 IU (depending on their specific needs).
Food sources include cod liver oil, sardines, tuna, butter, sunflower seeds, eggs and sunshine.
- Vitamin C: An antioxidant that supports a healthy immune system. The RDI is: 4
- Children aged 1-8 years- 35 mg/day
- Children aged 9-18 years- 40 mg/day.
Food sources include blackcurrants, strawberries, kiwi fruit, red capsicum, broccoli and Brussel sprouts.
- Zinc: Important for immune cell function and wound healing. The RDIs are:5
- Children aged 1-3 years- 3 mg
- Children aged 4-8 years- 4 mg
- Children aged 9-13 years- 6 mg
- Children aged 14-18 years- 13 mg for
Food sources include meat, fish, seafood, pumpkin seeds and lentils.
Other Tips for Managing Kids' Immune Health
- Hydration: Ensure your child drinks plenty of water to stay hydrated, which helps the body function optimally.
- Physical activity: Encourage regular physical activity to keep the body strong and enhance immune function.
- Good hygiene: Teach proper handwashing techniques and good hygiene practices to reduce the spread of germs.
- Stress management: Help your child manage stress through relaxation techniques, adequate playtime and positive reinforcement.
- Regular check-ups: Have your child’s health monitored and receive personalised advice from your healthcare professional.
By following these tips, you can help your children build a strong immune system to withstand the challenges of winter. A healthy diet, adequate sleep, appropriate supplementation and good health habits will go a long way in keeping them healthy and happy during the colder months.
Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s right for you.
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This article was written by Stephanie Berglin, Nutritionist and Herbalist.
References:
- Olsen EJ. Expert Answers: How many hours of sleep are enough for good health? Mayo Foundation for Medical Education and Research (MFMER) 2023, https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
- Raisingchildren.net.au. Positive bedtime routines: babies, children and teenagers. Raising Children Network (Australia) Limited 2022, https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines
- Clinical practice guidelines. Vitamin D deficiency. The Royal Children's Hospital (RCH) Melbourne 2020, https://www.rch.org.au/clinicalguide/guideline_index/Vitamin_D_deficiency/
- Eatforhealth.gov.au. Vitamin C. Nutrient Reference Values for Australia and New Zealand, Australian Government 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-c
- Eatforhealth.gov.au. Zinc. Nutrient Reference Values for Australia and New Zealand, Australian Government 2024, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc