Top Cold Fighting Foods For Kids

It’s that time of year again when the weather chills and you become trapped inside with germs. A.K.A cold and flu season. Now is the time to start pumping up your kids’ immunity with these top cold fighting foods…

Top Cold Fighting Foods For Kids

Veggies

Telling your kids to eat their veggies isn’t just about making them have a well-balanced diet. Those veggies are an important part of a healthy body — and a strong immune system. Rich in vitamins, like Vitamin A (which Haas says is one of the important ones), vegetables really do a body good.
So, what’s so good about Vitamin A? According to World’s Healthiest Foods, Vitamin A stimulates the immune system, even enhancing the performance of white blood cells. ~SheKnows

If you are struggling to get your little ones to eat their veggies, check out these posts:

4 Tips On Getting Kids To Eat Healthy

Eating The Rainbow: Making Healthy Food Fun

Fruits

Vitamin C helps the body absorb other important nutrients and can help your child stay well. But, instead of heading straight for the oranges, why not try kiwi!

This sweet, green fruit is jam-packed with antioxidants vitamins C and E. Vitamin C is powerful. It not only helps get rid of a cold or flu, but is essential to preventing it in the first place. Vitamin C increases the production of antibodies and white blood cells, which help fight against infection. Vitamin E is required for the production of immunoglobulins. These act as our bodies’ own personal bodyguards as they destroy all those pathogens that try to do us harm. ~Today’s Parent

And, it’s easy to eat too!

Ways to eat more kiwi fruit
•   Peel, dice and stir into yogurt
•   Cut into cubes and combine with other berries to make a fruit cup
•   Toss into your family’s favourite salad
•   Eat it all by itself with a spoon!

Garlic

Garlic is nature’s antibiotic. It’s antibacterial, anti-viral, anti-fungal, and anti-oxidant properties help to not only fight infection, but to ward off sickness in the first place. Garlic contains sulfur-based organic compounds, which give garlic its funky order and help boost the immune system. ~Today’s Parent

Ways to eat more garlic
•   Blend 1-2 cloves garlic with 2 cups cooked chickpeas, olive oil, lemon and sea salt to make a delicious hummus – can be eaten with pita triangles, crackers or veggie sticks.
•   Finely mince garlic and mix with diced tomatoes and freshly chopped basil, then spread on top of whole-wheat pita Top the mixture with grated mozzarella cheese and bake for a mini pizza.
•   Cut a baguette into 1-inch slices, brush with olive oil and toast in the oven until crispy. When done, take a whole garlic clove and rub across the top of each slice for instant garlic bread.
•   Finely mince garlic and mix into greek yogurt along with grated cucumber and dill for a quick tzatziki or dipping sauce.

Soups, Soups, Soups!

Yes, there was something in mom’s soup that really did help!

Medical research has shown that chicken soup suppresses the inflammation which causes many cold symptoms. This miracle-in-a-soup-bowl also thins mucous secretions so congestion in the nose, chest and throat will be alleviated too. The addition of noodles and vegetables will increase the healing power of the soup as the carbohydrates will help your energy levels, while the veggies will increase the nutrient levels in the soup, which also boost a struggling immune system. ~KidSpot

Pumpkin soups, veggie soups, and even leek soup all have great nutrients for the season. Soups are an easy dinner and are a wonderful way to warm up while boosting immunity. Add your child’s favorite seasonings and enjoy as a family. Don’t forget to throw some of that garlic in there for an extra booster and onion too!

Healthy Fats

Does your family love guacamole? Great, get those avocados and start dipping!

Not all fats are created equal. While you want to avoid saturated and trans fats, other fats can actually be really good for you – even for preventing cold and flu. “Reducing bad trans fat can boost immune function. Try eating foods with unsaturated fats found in foods like nuts, avocados, and seeds, as well as omega-3 fatty acids found in some types of fish to help your immune system to defend against antigens.” ~SheKnows

Lean Meat/ Protein

Good iron levels are essential for a strong immune system and the most efficient way to maintain good iron levels is by eating lean meat. Not only does it supply a source of iron that is easily absorbed by the body, it also contains good supplies of zinc, another infection-fighting mineral. So if you’re feeling a little sniffly, eating a piece of lean red meat, poultry (chicken soup perhaps?), fish or shellfish will help you fight those bugs. ~KidSpot