This time of year the common cold lives up to its name, as it seems everywhere we turn we see people coughing, sneezing & sniveling.  For those with school-aged children, the classroom is practically a breeding ground for bacteria.  The key to keeping our kids healthy during this cold and flu-ridden time of year is with a strong immune system, and one of the simplest ways to achieve this is through good nutrition. 

Vitamins and minerals are the building blocks of immunity, so making sure your child gets plenty of these is essential.  Here is a quick reference guide on foods containing some of the necessary elements to your child’s growth and development:

• Vitamin A – maintains mucous membranes (physical barriers to bacteria); needed for growth and cell development.

Found in orange and yellow fruits and vegetables such as apricots, peaches, cantaloupe, carrots, squash, sweet potato & pumpkin; also beets, spinach, lettuce.

• Vitamin E – an antioxidant, maintains muscles & red blood cells.

Found in eggs, nuts & seeds, whole grains, legumes.

• Vitamin C – has antiviral & antihistamine properties; promotes wound healing.

Found in citrus fruits and juices as well as berries and other fruits, red & green peppers, broccoli & cauliflower, and more.

• B-Complex Vitamins – needed to produce antibodies.

Found in whole grains, nuts & seeds, eggs, fish, green leafy vegetables.

• Calcium – builds strong bones & teeth; vital to muscle & nerve function & blood clotting.

Found in soybeans, dairy products, dark green vegetables.

• Potassium – promotes cell & muscle function.

Found in avocados, bananas, citrus & dried fruits, legumes & other vegetables, whole-grains.

We all know that children can be picky eaters, especially when it comes to fruits and vegetables.  Luckily, the wide array of colors that fruits & veggies come in can make it easier for parents to introduce them.  You can encourage your child to eat these healthy foods by letting them choose what color they want to eat for lunch or a snack.  By introducing a variety at an early age, you are ensuring a strong and healthy immune system for your child.

In addition to getting plenty of vitamins and minerals, eating less processed foods and sweets can strengthen the immune system.  According to Natural Health Magazine (May/June 1999), the dramatic increase in the amount of sugar and refined foods we eat has significantly compromised our immunity in the last century.  The average American ingests more than 150 pounds of sugar each year!  This not only includes table sugar, but other highly concentrated sweeteners such as high-fructose corn syrup, brown sugar, and evaporated cane juice.  Sugars reduce the body’s ability to fight infection, making children more susceptible to illness.  Refined foods such as white flour (white breads & rice), sweetened cereals, and processed or “junk” foods (i.e. potato chips) deplete the body of nutrients.  Thus, providing a diet higher in whole grains (i.e. whole wheat breads & brown rice) instead of processed foods and sugars will help boost your child’s immune system.  Also, pesticides have been found to reduce immunity and can alter how the body processes certain vitamins, so try to buy organic fruits, vegetables, meat and dairy products as much as possible.  Try to keep a supply of healthy snacks around the house such as whole-grain crackers and low-fat cheese, unsweetened peanut butter, fresh and dried fruits, yogurt, plain popcorn, carrots and celery sticks.  (See below for a fun healthy snack idea!)

A healthy immune system doesn’t mean your child will never get sick, but it will help them stay healthier longer and bounce back from a cold faster.  With a well-rounded diet and plenty of exercise, your child can spend more time doing what he or she does best - being a kid!  Here’s a recipe for a healthy energy snack that kids can help make:

Peanut Butter Protein Balls

1 cup unsweetened peanut butter

1/3 cup carob powder (or unsweetened cocoa powder)

2 bananas

Combine all ingredients in a bowl or food processor.  Shape into balls and enjoy!  Store in refrigerator.