Your child excitedly rushes into art class and grabs the same crayon that five other children have already used in the past hour. They run from art class to lunch, too caught up in the joy of seeing their friends after summer break to remember to wash their hands thoroughly. They wake up the next morning with a tickle in their throat and a congested nose.
Back-to-School Season Sickness
Your child is put in contact with countless germs throughout the back-to-school season. As children spend more time in shared spaces in close contact, germs can spread more easily. Fortunately, you can help your child stay healthy throughout the year by helping them take care of their immune system.
How Does The Immune System Work?
You can think of your body’s immune system as a protective wall that guards your body against sickness. By eating healthy, immunity-boosting nutrients, you can help strengthen this protective wall and repair and help reinforce any weak points.
The white blood cells that make up your immune system keep germs out of your body and are responsible for attacking harmful bacteria, parasites, and viruses that have entered the body already. That’s why having a weakened immune system, due to lack of sleep or a lack of proper nutrients, can make you more susceptible to getting sick.
Important Nutrients for the Immune System
Encouraging your child to eat a nutrient-rich diet is one of the best ways you can bolster their immune system. Look for foods high in these nutrients:
- Iron
- Folate
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Zinc
Foods That Boost the Immune System
The following foods are great for strengthening the immune system because they are rich in the nutrients listed above.
1. Citrus Fruits
You may have been encouraged to eat an orange slice or drink lemon water the last time you had a respiratory infection. That is because vitamin C may help increase the production of white blood cells, which play a key role in fighting infections. Since the body doesn’t produce vitamin C on its own, it’s important to get it through your diet. Fortunately, citrus fruits like lemons, limes, grapefruits, oranges, and tangerines are packed with this essential nutrient.
2. Berries
Blueberries, blackberries, strawberries, and elderberries are packed with antioxidants that help stabilize the immune system and limit the damage from unstable cells in the body. Berries make a delicious sweet treat to replace sugary desserts in your child’s lunchbox.
3. Leafy Green Vegetables
Dark leafy green vegetables are essential for your child’s overall health. Packed with vitamins, antioxidants, and beta carotene, leafy greens like spinach, kale, broccoli, collard greens, and arugula support brain and heart function, as well as the immune system.
4. Nuts and Seeds
Sunflower seeds, almonds, walnuts, and other nuts and seeds can help keep your child’s immune system healthy by supplying vitamin B6, magnesium, phosphorus, and selenium to their diet. It’s important to note your child’s school policy around sending nuts and seeds with them in their lunchbox to accommodate those with allergies.
5. Yogurt
Avoid sugary yogurt that is often marketed towards children and instead opt for a yogurt full of “live and active cultures” to support immune system health. These cultures in yogurt are essential for a healthy digestive tract and vitamin D to boost your child’s defense against disease and infection.
Keep Your Family Healthy This Back-to-School Season
Even when your child’s diet is full of nutrient dense food that strengthens the immune system, they can still get sick from time to time. As they are exposed to an increased amount of germs and we transition into flu season this fall, stay proactive about their help with the assistance of Integrity Urgent Care. Find a location near you today to schedule your visit or walk in.
