With cold and flu season on the horizon, many parents will be reaching for supplements found on the shelves of their local Walgreens to give their little ones’ immunity a boost.
But, according to experts, we can turn to our plates to increase energy and keep those winter sniffles at bay instead—with no pills required.
“In terms of foods that will support kids in the winter, we want to focus on fruits, vegetables, whole grains, protein and other micronutrient foods,” Janelle Bober, MS, RDN, a registered dietitian at Dietitian Live, told Newsweek.
“When we’re looking at supporting immunity without relying on supplements, we want to look at antioxidant foods and protein foods as well.”
Immunity on a Spoon
Citrus fruits, including clementines, are packed with vitamin C. This nutrient supports immune health and can help reduce the length of a cold if we get sick.
Bober also recommended butternut squash and sweet potatoes for a nutrient boost.
“They have a great source of vitamin A and fiber, so they’re nutrient dense and you can make them fun in different recipes,” she said.
Brain Fuel for Frosty Mornings
Kids need to maintain their energy throughout the day. Bober says that the key to thsi is slow digestible starches or low glycemic foods that help limit blood sugar dips and spikes.
Oatmeal, brown rice, unrefined cereals or breads, and beans and lentils are great sources of fiber, protein and starch.
“Another great thing is to pair a carbohydrate food with a protein and a healthy fat,” Bober said. “This could look like nut butter on toast, nut butter or peanut butter with a vegetable, a hard-boiled egg and some crackers or apples and cheese.”
The Vitamin D Dilemma
There’s a reason why vitamin D is known as the sunshine vitamin. According to the National Academies of Medicine, the recommended daily allowance for vitamin D is 400 international units (10 micrograms) per day for infants up to 12 months old, and 600 international units (15 micrograms) per day for children and teens aged 1–18.
To boost a child’s intake, pediatric nutrition expert Marina Chaparro said that eggs are her go-to source.
“They’re nutritious, affordable and so versatile,” she said. “Eggs are a cost-effective source of zinc and vitamin D—two nutrients that support the immune system.”
She also pointed to research that has found that vitamin D deficiency is associated with an increased susceptibility to acute respiratory infections, such as colds, bronchitis and pneumonia.
7 Winter Foods That Help Kids Get Their Daily Vitamins-No Pills Required
