by Audrey Ling November 03, 2018
Here's 4 secrets recipes from moms whose kids rarely get sick in this flu season!
As the flu season hits, many kids have already been hit with colds. Their developing immunity systems are especially easy to catch infections in this damp weather.
Luckily, there are certain foods that may make their immune systems stronger. Visit a local grocery store and make your kids these nutrients-rich, immunity-boosting snacks!
You’ve probably heard how yoghurt (or probiotics) helps with your digestive system. There has also been a scientific research which proves that yoghurt has positive effects on vitamin B level and the immune system. In an 80-day Swedish study, 181 factory employees were given a daily supplement of Lactobacillus reuteri – a specific probiotic that appears to stimulate white blood cells. They took 33% fewer sick days than those given a placebo. A study published by The American Journal of Clinical Nutrition also found that calcium level is higher in yogurt than in milk, which enhances immune function.
For berries, they are a great source of vitamin C and bioflavonoids which work as antioxidants and prevent damage to cells. Dark berries are especially high in bioflavonoids. A mix of berries is always better as it gives your body the best boost
Spinach is on the list as it contains high levels of vitamin C, which assists in preventing common cold and reducing symptoms of sickness. Not only does it serve as a powerful antioxidant, it also helps with fighting off infection and regenerating other antioxidants in the body like vitamin E.
Eggs have high levels of selenium and zinc, which are key minerals to keeping the immune system healthy. The vitamin D in eggs also help regulating the immune system. It was found in a study published in the journal JAMA that participants who took a daily serving of vitamin D were less likely to catch a cold or any other URTI in comparison to those who did not.
Try baking muffins with these two immunity boosting foods (you can also add mushrooms as they have shown anti-viral and anti-bacterial qualities)! This is the perfect on-the-go breakfast. Recipe here.
Again, salmon is filled with zinc, which has been proven to reduce common cold symptoms. A study published by The Journal of Family Practice fund that zinc significantly reduced the severity and duration of cold symptoms, in comparison to a placebo.
Additionally, the Omega-3 fatty acids in salmon increases the activity of phagocytes (white blood cells that combat harmful bacteria). Omega-3 also benefits children’s brain development and decreases inflammation in the body. There are tons of other benefits of Omega-3: better vision or eye function, improvement in behaviour, better concentration, etc. Other oily fish also contains Omega-3 fatty acids – e.g. tuna, trout, mackerel, herring and sardines.
Substituting spaghetti with zucchini noodles provides more calcium for bone development. The rich phosphorous supply in zucchini also fosters the development of the brain. Most importantly, it is easy to digest. Zucchini is mainly made up of water and is rich in fibre content, which is the best remedy for digestive problems.
Here is my favorite recipe!
Not only are sweet potatoes nutrients-rich, they are also cheap and easy to make! Again, sweet potatoes have a lot of Vitamin C and E. They also contain Beta-Carotene, which helps the body to produce Vitamin A. Being a good source of fibre, sweet potatoes can prevent constipation and help maintaining a healthy dietary tract.
Happy cooking and bon appetit!
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