When your kids are starting their school or they are physically going back into a classroom, immunity is always a big concern for parents. There is not much kids can do to protect themselves beyond guidelines already set by the Centers for Disease Control and Prevention (CDC). But kids still need certain nutrients and vitamins to help boost their immune system to help protect against all the other germs they will face, either in the classroom or at home.

1. Zinc, the Immunity Linchpin

Zinc is typically found in protein-based foods. Oysters, red meat and poultry are some of the best sources. Beans and nuts are also a good source for zinc, though the animal-based foods will deliver more of the mineral.

According to the National Institute of Health (NIH), the recommended daily intake of zinc for kids is:

•  Birth to 6 months : 2 mg

•  Infants 7–12 months : 3 mg

•  Children 1–3 years : 3 mg

•  Children 4–8 years : 5 mg

Be careful: too much zinc can result in nausea, vomiting, loss of appetite, stomach cramps, diarrhoea, and headaches. 

2. Probiotics and Prebiotics for a Gut-Check

Probiotics help create a better balance of healthy versus unhealthy bacteria. Not only do a lot of yogurts contain probiotics, but also that’s a popular food with kids. Fermented foods are a good source too; including, kefir, sauerkraut and pickles. Moreover, apple cider vinegar is a good way to work in probiotics into a diet. 

Prebiotics are plant fibers that stimulate the growth of good bacteria. Excellent sources of prebiotics are green bananas or plantains, Jicama root, yams and asparagus.

3. Nuts and Seeds, a Power-Packed Snack

Walnuts, pumpkin seeds, hemp seeds, chia seeds and ground flaxseeds all provide alpha-linolenic acid (ALA) which is the plant form of omega-3 fatty acids, which are shown to fight illness. Nuts and seeds are power foods for the multitude of nutrients they provide. Just to name a few, they source protein, fiber, “good” fats like mono and polyunsaturated fats, potassium, magnesium, zinc, copper, manganese and vitamins E, B6, B12 and A.

4. Fruits and Vegetables

Fruits and veggies provide various antioxidants which protect cells from damage and disease. Foods rich in antioxidants include berries and green vegetables such as broccoli and dark, leafy greens like spinach, kale, collard and mustard greens. These power foods pack a punch when it comes to vitamins and nutrients like vitamins A, C, E, B2, B6, K, potassium, folate, magnesium, potassium and zinc. And, of course, vitamin C is key to boosting immunity, and available in citrus fruits like oranges, lemons, limes and grapefruit. Strawberries are great sources for vitamin C, too.

4 Ways to Make Healthy Food Fun for Kids:

ROLL IT!

Rolling food instantly makes it more fun! Roll-ups are simple to prepare, and endless combinations can start with whole wheat tortillas. Or create kid-friendly “sushi” rolls featuring fruits or veggies rolled up and cut into bite-sized pieces.

LAYER IT! 

A perfect parfait awaits! Start with tall, clear glasses and layer spoonful of fruit, granola, and yogurt (use a lower-sugar yogurt and let mashed bananas or other fruit provide the sweetness). Add extra crunch with slivered almonds or peanuts.

BLEND IT!

Just pick their favorite — peaches, bananas, berries, pineapple, even watermelon — and help them blend with ice, low-fat milk, yogurt or natural fruit juice.

DIP IT! 

A great dip makes everything better! With so many healthy options around — think yogurt, puréed fruit, apple and nut butters, salsa, hummus, guacamole — you’re sure to find some your kids love.

(Taken from various resources)