Immune Defense for Our Little Ones

Which nutrients should you focus on for immune defense for our little ones?

Here’s a list (and how to find them)

Zinc  

• mushrooms, meat, spinach, wheat germ, beans, chickpeas, egg yolk 

Zinc is a mineral that is crucial for the proper function and strength of specific immune cells in our body. It’s like fuel for our cells to keep them strong.  

Vitamin C  

• strawberries, kiwi, oranges, red peppers 

Vitamin C is an antioxidant that has been shown to help prevent infection, which we all need during this time of nonstop illness. It does this by helping the immune system mount and sustain an appropriate immune response to combat the inevitable ‘germs’ being passed around.  

Vitamin E  

• avocado, dark green veggies, almonds, sunflower seeds and oil, peanut butter 

Vitamin E is also an antioxidant. Think of this as protection for cells from damage. Damaged cells don’t function properly and can’t help us to fight infection. Try to offer children foods rich in vitamin E this season for sure.  

Vitamin B6   

• avocado, spinach, sweet potatoes, butternut squash 

Vitamin B6 has many functions in the body. One of them is to help reduce inflammation. This is helpful because reducing inflammation is the same idea as de-stressing the body. Vitamin B6 participates in the functioning of the entire immune system, so it’s an important nutrient to consider (1). 

Selenium  

• mushrooms, beef, chicken, tuna, eggs, cottage cheese, brazil nuts (2) 

Selenium is an antioxidant that partners with proteins in the body to help initiate and regulate our immune responses. The body can’t make its own selenium, which is why it’s called an ‘essential nutrient’. This means we need to get it from our food.  

Protein  

• beans, meat, eggs, milk, peas, lentils, chickpeas, nuts 

Protein is not just for strong muscles and brain development. It quite literally keeps up the structure and function of the immune system (as well as many other systems in the body). In addition, proteins are broken down in the body so that their smaller components can be used to carry out important functions, such as optimal production of antibodies (3). 

Vitamin D  

• milk, egg yolk, vit D supplement for everyone 

Vitamin D is so interesting! We’re used to hearing about it in terms of bone health, but science has shown us that it can do so much more. Think of vitamin D as a’ key’ that can unlock an immune cells’ ability to suppress production of pro-inflammatory substances (4).  

Probiotics 

• yogurt, kefir, fermented vegetables 

While these are not nutrients, they can be components of our diet when we choose certain foods. This article is not intended to recommend probiotic supplementation for children. Rather to discuss foods that may offer benefits to the body.  

Probiotics are micro-organisms that have a physiological benefit. They displace some ‘bad microorganisms’ and make for a happier gut. Some studies have shown promising evidence that some probiotics found in yogurt may help ‘reduce the risk’ of some upper respiratory infections (5).  

How much of these foods do I need for immune defense? 

I’m a pediatric dietitian and this is a question I receive following almost every conversation I have with families about which foods to choose for their kids. Parents want to know ‘how much?’ My honest answer is just to offer the foods often and not stress about the quantity.

It seems simplistic but the main goal is to find appealing and easy ways to offer these healthy foods. If they don’t like the way you offer, say chickpeas, then try a different method or seasoning the next time. And Cerebelly’s purees and smart bars contain high amounts of a lot of these nutrients too, so they’re a great addition to mealtimes or as cold season snacks. Of course, remember that children need multiple exposures to a new food before they may accept it. Keep at it!