Nourish the gut, helps support the immune system

Back to school and nursery often means your child picks up the usual bugs.

It’s important to maintain a strong immune system throughout the school year for both you and your children.

My top tips to keep your families immune systems healthy is increase all nutrients. Please keep reading for simple tips!

Why support the gut?

Because 70% of our immune cells are made in the gut.

🌈Eat the rainbow, try to get as many different colours of fruit and vegetables into your family’s diet to guarantee you are including all the vitamins and minerals that support the immune system and are good for the gut. The bright colours of fruits and vegetables come from natural compounds called polyphenols, which are antioxidants that feed gut bacteria and promote a healthy microbiome. Eating the rainbow, also guarantees you are eating plant foods packed with fibre which our beneficial gut bacteria love in order to flourish.

If your child is not a fan of veggies I regularly post tips on how to including fruit and vegetables into favourite foods.

Add them to a tomato sauce, chocolate brownie, smoothie, serve them with a favourite dip.

🦠Other ways to nourish the gut,

Introducing probiotics can also encourage the growth of beneficial bacteria.

Switch from white to brown rice, pasta and bread to boost fibre.

Increase omega 3 found in nuts, seeds and oily fish for diverse gut bacteria.

🌟Key nutrients to focus on, that play an essential role in your immune system working well.

☀️Vitamin D – we have not had the best summer, far too many grey cloudy days.  If you are not taking vitamin D supplements throughout the year, your child could be low. You can get a small amount of vitamin D from foods such as oily fish, organic milk and eggs. 

🍤Zinc found in seafood, nuts and seeds, meat and milk products. 

🥩Iron which often children are low in because they prefer eating chicken and avoid red meat.

Plant-based iron rich foods such as black beans, chickpeas, tahini and leafy green vegetables are also not popular with some children.  You will find recipes with hidden bean or chicpease please them check out!

🍎Antioxidants: such as Quercitin is a favourite in my house. Found in apples, berries, onions, kale, and broccoli. Some research suggests that quercetin may possess antiviral properties!