by September can be a challenging time for the immune system for children. After a summer that was mainly spent with a close family, they are suddenly joined into busy playground environments in which countless mistakes make the ends.
A hectic schedule and longer days can also increase fatigue and stress, which is not helpful, which makes the children particularly susceptible to colds and cough.
“The immune system is the natural defense of our body against frequent infections such as colds,” says the pediatric nutritionist Bahee van de Bor. “It is really important that children have good immunity in September. If they inevitably come into contact with a virus, they are well prepared to fight it quickly.
“Children may have had a good time in their little circle of friends during the summer vacation,” she continues, “but if you are exposed to large crowds, you come into contact with a number of different viruses – including the cold that has hundreds of different tribes.
“It is quite normal for children to get sick – it is up to eight times a year in a normal area – but it is helpful for the parents to do their contribution to help children stay as good as possible,” she adds.
I want to go to the school season with as little chance as possible that your whole family is plagued by the sniffing? Nutrition is one of the best places you can start. In addition to regular handshake with soap, these simple food twends can help to ensure that the immune system is high for children.
Vitamin C, which is contained in oranges, can help support the children’s immune system. (Getty Images)
Exchange chocolate for orange segments
Most children long for a sweet treat after lunch, and although there is nothing wrong with giving children chocolate in moderation, replacing the brown witness can contribute to a peeled mandarin to pack their daily diet with immune -serious vitamin C.
“As a strong antioxidant, this all decisive vitamin helps to support normal immune function by strengthening the natural defenses of the children,” says van de Bor. “It can be found in citrus fruits such as lemons and grapefruits, but the most tasty options for children are oranges and mandarins.”
With a medium -sized orange with approximately 70 mg vitamin C, which is located well above the recommended daily recording for children in primary school, only one day can be enough to keep the snotty tissue in check.
Lentils are rich in iron and fiber and can be added to pasta sauces. (Getty Images)
Add a Bolognese sauce at lenses
In addition to vitamin C, the proper functioning of the immune system is based on sufficient iron.
This mineral, which is of course available in many foods, helps to regulate lymphocytes – a kind of white blood cells that fight the infection.
“Many keyboard eaters are usually a little iron, since it usually occurs from red meat and green leafy vegetables – foods that some children do not like,” notes van de Bor.
To ensure that you get enough of the mineral, she recommends to turn some iron-rich lentils to your Bolognese sauce and first mix them into a processor if your children don’t like “parts” in her meal.
“They are one of the best iron sources from a plant perspective, and they are also rich in fiber,” she explains. “I recommend serving an orange as a dessert after an iron meal, since the vitamin C helps to absorb the non-Häemeis [the type of iron found in plant-based foods]. “
The combination of hummus with food that is rich in vitamin C can improve your iron absorption. (Getty Images)
Change butter for hummus in sandwiches
A well -buttered sarnie is an integral part of lunch here in Great Britain, but if you simply replace your selection of daily spread, the fight against autumn bugs can make a big difference.
“Hummus is made from chickpeas, another legumes that is rich in iron,” says van de Bor. In fact, a 100 -g portion (about half a bath) contains 2 mg, all of which count for the daily take of their children.
In addition to the risk of infection risk, a lack of iron in your diet can cause children to feel tired, lack energy and struggle with the concentration. For this reason, it is important that parents have these foods hard because they can really help the little ones concentrate and enjoy their studies.
Exchange sugar -containing grain for options with lower sugar with lower sugar. (Getty Images)
Trade trade for Weeabix
Children love nothing more than put themselves in a chocolate bowl with Coco pops, but several studies have shown that high blood sugar levels can influence the reaction of white blood cells in their immune system, which makes it more difficult for them to ward off the playground beetles.
“For good health, we would like to restrict high sugar feed and try to improve children from children, which is another great way to support immunity,” says van de Bor. “Up to 70% of immune cells for children live along the intestinal wall feed, so that they want to pack their diet with as many foods on plant base as possible.
“A very quick and easy way to do this is to replace high-suggest cereals for WeeTabix, which are made from wheat wheat and also enriched with iron.”
If your children have difficulty adapting to the taste, she suggests adding chopped fruits and pressing honey to sweeten things.
Finally, do not forget your vitamin -D supplement
Vitamin D is one of the few nutrients that can only challenge themselves from nutrition. The government therefore recommends that everyone takes a daily addition in the autumn and winter season.
They advise that all children aged one to four years should take over 10 micrograms all year round, while older children should only stay on the colder months.
“Vitamin D plays a role in supporting normal immune function, and because we live in Great Britain where we don’t get much sunlight, it is really important that children at school receive their daily admission,” emphasizes van de Bor.
“If children don’t love to take tablets, vitamin D sprays that they can inject directly into their mouths in front of the school is a very practical way to ensure that they are increased,” she adds.
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