By nutritional therapist Katharine Tate, an expert in family health and nutrition

As we prepare ourselves for the changing seasons and the start of a new school term, it’s that time of year when boosting our immunity becomes hot topic. This is especially important for children as their immune systems are developing.

As children grow their body goes through a huge ‘learning curve’ and their systems can be tested by a wide range of different bacteria and viruses, increasing their likelihood to pick up infections especially during the cold, damp winter months. For the human immune system to function optimally nutrient status needs to be adequate and nutrient deficiencies have the potential to increase susceptibility to infections and potential complications. Optimal health during childhood can have a huge effect on a child’s long-term health and infection rates so being aware of top foods and nutrients to support immunity may have far reaching benefits.

The primary role of our immune system is protection against infectious diseases. It’s a highly complex system that utilises a range of strategies depending on the organism’s it comes into contact with. Maintaining optimal function also involves reducing the risk of inflammation, allergy or autoimmunity.

Try including some of these recommendations on a regular basis in your family’s diet to give power to immunity:

Probiotics: As 80% of our immune system is found in and around our intestines, the health of our digestive system is a key factor for optimal immunity. Probiotics are the bacteria that help support the natural balance of organisms most notably in the intestines. In 2014, research was published that suggested a daily probiotic can reduce the incidence and duration of coughs and colds, reduce absenteeism from school, antibiotic use and visits to GP’s.
Focus on: Probiotic rich foods such as cottage cheese, kefir, olives and yoghurt.
Supplement: Choose a multi-strain probiotic that can be given to a child in liquid or yoghurt.

Prebiotics: These help to nourish and stimulate the growth of bacteria in our intestines and they also work with probiotics to support balance.
Focus on: Prebiotic foods such as asparagus, bananas, garlic, honey, leeks, legumes, onions, peas and yoghurt.

Vitamin C and collagen: Vitamin C is thought to strengthen the immune system and serve as an antioxidant helping to clear toxins from the body working closely with other essential nutrients. Collagen is a protein, which has been found to strengthen and heal the lining of the digestive system and therefore support immune health. Collagen production is very closely linked to adequate vitamin C levels in the body, hence their connection.
Focus on: Vitamin C rich foods such as peppers, dark green leafy vegetables, kiwi, broccoli and berries. Include collagen rich foods such as chicken soup and meat broths, which can be used as a basis for soups and stews.

Vitamin A: This is required to maintain mucus linings in the body and also influences specific cells of the immune system. If vitamin A levels are low this can impair immunity and increase the risk of infection.
Focus on: Vitamin A rich foods such as organic liver and eggs. Try my Child Friendly Liver Pate Recipe.

Vitamin D: It is thought vitamin D works to modulate our immune response and deficiency has been linked to increased risk of infections and autoimmunity. As the body produces it primarily when the skin is exposed to sunlight, is would be no surprise for us to have low levels if living in the UK.
Focus on: Eating foods rich in vitamin D such as oily fish, eggs and mushrooms.
Supplement: Due to poor sun exposure during the winter a supplement is recommended. For children a spray, drops or chewable tablet is ideal.

Zinc: If this essential trace element is deficient in the body it has been linked to increased inflammation, reduced immune defense and affects the maintenance and development of immune cells. As children grow zinc is required in higher concentrations so ensuring it is part of the diet is important.
Focus on: Eating foods rich in zinc such as seafood, meat, spinach, seeds, nuts, chickpeas and mushrooms.

Eat a Rainbow: Whilst our immune system is busy on a daily basis, keeping us feeling healthy or fighting an infection, high levels of antioxidants are beneficial to help clear up toxins. Encouraging children to eat a daily rainbow of predominantly vegetables can be hugely beneficial in providing a steady stream of nutrients.
Focus on: Orange and dark green vegetables, apples and blueberries.

Helping boost your family’s immune system in preparation for dealing with infection is vital. This may all help to prevent those unwanted colds, snivels and illness as well as reducing the trips to the doctor.

About Katharine Tate
The Food Teacher, Katharine Tate, has worked as a teacher and education consultant internationally in primary and secondary schools for over 20 years. Qualified as a registered nutritional therapist, Katharine, combines her unique education and nutrition expertise to offer schools, organisations and families advice, education programmes, practical workshops, and individual/family clinical consultations.

She has published two books: Heat-Free & Healthy and No Kitchen Cookery for Primary Schools. Look out for The Food Teacher at food festivals and events throughout the country during 2016. She has also accepted an invitation to present her own show on UK Health Radio, which launches on Saturday 3^rd September with a show ‘All about Gluten!’

For more information, visit her Facebook page, follow her on Twitter or email her at info@thefoodteacher.co.uk. You can also visit her website to find out more and subscribe to her newsletter.