Strengthen Your Child's Immune System Naturally
How to Keep Your Kids Healthy Amid Fears of Swine Flu
Strengthening your kids' immune systems is especially important this school year as uncertainty over the spread of swine flu increases. Children and young people seem especially vulnerable to swine flu but you can protect your child by building their immune system.
Having a strong immune system protects children not only from swine flu but ordinary flu, common colds, sore throats and other ailments common during the school year.
Strengthen Your Child's Immune System Naturally
Luckily, there are easy ways to build the immune system through the foods your kid's eat, supplements which are safe for all ages, and good health habits.
Supplements and Herbs to Strengthen a Child’s Immune System
- Vitamins A, C, E, D and essential fatty acids, like flax seed oil, are very important for building the immune system, as are minerals such as zinc. It’s difficult to make sure your child gets all of these vital nutrients from food so a good multi-vitamin is helpful. Look for whole food supplements, not sugar laden gummy bears. Ask health store personnel to recommend the best supplement.
- Herbs such as Echinacea and astragalus strengthen the immune system and you can find extracts made just for children. Astragalus can be taken daily in juice or a smoothie. Use Echinacea at the first sign of illness or if your child is exposed to a virus or illness.
- Add fresh garlic to the diet. Garlic is a terrific immune booster. Crush garlic and let it set for about 5 minutes to release immune stimulating oils. One easy way to do this is to put the garlic in a Ziploc bag and crush it. Mix it with butter or a heart healthy variety of butter and add it to French bread or mix with olive oil to make a dip for bread or a salad dressing.
Foods for the Immune System
Looking for tasty ideas for your school lunches? Why not boost the immune system at the same time as you're making a healthy lunch?
Start building the Immune System with Breakfast
Feed your kids right at breakfast to protect them from colds and flu. Try some of these wholesome, nutrient packed ways to start the day.
- Whole grain cereals topped with berries or a banana
- Probiotic Yogurt topped with fruit and granola
Immune Strengthening Lunches
100% whole grain breads, pita and wraps: Peanut butter and jam wraps: Layer peanut butter with jam on a whole grain wrap, roll, slice into multiple shapes and sizes, and enjoy.
You always tell your kids to eat their fruits and veggies and it’s never been more important because these foods protect the immune system from illnesses such as swine flu. Buy some snack size zip loc bags and fill them with cut up apples and oranges, kiwi, berries – fresh or frozen, - carrots, avocados and other foods rich in immune strengthening antioxidants. Don’t forget to add lettuce to sandwiches and wraps.
Tip: If you want to keep apples from turning brown, add a tiny bit of lemon juice and a drop of Stevia to the bag of cut up apples. Stevia is a natural plant sweetener with no calories and the citric acid in the lemon juice keeps apples their natural color.
Dried fruit like raisins and cranberries are also full of antioxidants. In fact, Costco sells a bag of dried fruit called “Antioxidant Mix.”
Lean protein helps build immunity for kids and adults alike. Look for organic and nitrate-free lunch meats, lean grilled chicken, turkey or tofu. You can purchase marinated tofu at the store or make your own. When you fix dinner at night, put in an extra piece of chicken to cut up for lunch the next day.
Foods with Omega-3 fatty acids help build immunity. Send hard boiled eggs or a tuna sandwich on whole grain bread. Omega 3’s are also important for brain development which helps your kids learn more.
Nuts and seeds are great for strengthening the immune system and are easy to pack in your child’s school lunch. Filled with nutrients, healthy fats and fiber, nuts and seeds make a healthy, tasty addition to your child’s diet.
Probiotics are a number one food for the immune system. Add a container of Activia or a Dan Active to your child’s lunch. Look for low sugar varieties of yogurt too.
As a drink, add a box of 100% unsweetened fruit juice for immune strengthening Vitamin C.
Other Tips to Protect Your Child’s Immune System
- Teach your child to become a hand-washer! When my kids were young, I taught them that the first thing we do when we come in the door from shopping or playing is to wash their hands. Teach them the right way. Sing the Happy Birthday song through twice while washing.
- Schools will be very vigilant about hand-washing this school year but teach your child not to rush through this important ritual.
- Make it a habit to drink lots of water. This keeps the system flushed of wastes, toxins and other harmful things.
- Avoid excess sugar in your child’s diet. Studies show s reduces the white blood cell count and white blood cells, which fight and destroy disease-causing germs, are essential for a strong immune system.
- Make sure your child gets plenty of sleep. Sleep is vital for a healthy immune system. A preschooler or 6 year old child needs 10 to 12 hours of sleep, while a 12 year old needs about 8 to 10 hours of sleep.
Learn the healthy way to solve some common health problems. Find out why cherry juice, coffee and tea are good for you, how to boost your immune system, plus other great health tips.
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