A strong immune system will help keep your child from getting sick and will help her heal faster when she does get an infection. According to Tarla Dalal, author of "Growing Kids Cookbook," certain foods can help strengthen your child's immune system so she is better able to fight off illness. Nutritious foods rich in vitamins and minerals are the best choices for your child.
Berries
A serving of berries each day throughout flu season may increase your child's immune system, report Janet Zand, Robert Rountree and Rachel Walton, authors of "Smart Medicine for a Healthier Child." Berries are rich in antioxidants that work to keep your child healthy. Offer your child about one cup of berries for a snack or as a side dish at mealtimes. Your child will get the same immunity benefits from eating frozen berries as she does from consuming fresh berries, which are difficult to find in many areas during the winter months of flu season. Serve the berries sliced or add them to a bowl of cereal. Make a salad with several different kinds of berries and pour a mixture of plain yogurt and honey over the top.
Broccoli
Broccoli is a good source of vitamin C, a nutrient that works as an antioxidant and can also fight off free radicals that could make your child sick, reports Dalal. Vitamin C also helps keep your child's skin strong and healthy, which helps prevent germs from entering your child's body in the first place. Broccoli can be served raw with a little salad dressing. Cooked broccoli can be served with shredded cheese or a few walnuts. Dalal cautions against cooking broccoli for too long because the vitamin C will begin to leach out. Other vegetables that are good sources of vitamin C include bell peppers and cabbage.
Eggs and Meat
Eggs and meat are good sources of zinc, a mineral necessary for a strong immune system. Healthy Children notes that many children are deficient in zinc, which can compromise their ability to fight off infections and illness. Lean red meat is one of the best sources of zinc, but it is quite common for children to not want to eat enough red meat to get sufficient amounts of zinc, reports Healthy Children. Dark meat chicken is an additional meat source of zinc that your child may be more willing to eat. Eggs contain a good deal of zinc as well. Offer your child a scrambled egg for breakfast to help her consume enough to boost her immune system.
References
- "Growing Kids Cookbook"; Tarla Dalal; 2007
- "Smart Medicine for a Healthier Child"; Janet Zand, Robert Rountree and Rachel Walton; 2003
- Healthy Children: Zinc: Good for Growth
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