Got Sick Kids? This Is the No. 1 Snack to Boost Their Immune System
By Movieguide® Contributor
With the change of seasons comes colds and the flu, but a strong immune system can keep your kids healthy.
“The best diet to promote a healthy immune system is about 75% plant-based and provides nutrients the body needs to keep up its defenses,” TODAY reported. “These include protein, fiber and micronutrients like vitamins, minerals and antioxidants.”
TODAY’s nutrition editor and registered dietician Natalie Rizzo’s favorite snack for boosting the immune system is strawberries.
“Arguably the most important nutrient for immunity is vitamin C, and many people don’t realize that berries are an excellent source of vitamin C,” says Rizzo. Eight strawberries provide an adult with 100% of their daily value of vitamin C.
“The antioxidants in strawberries, such as anthocyanin and ellagic acid, can also support heart health and may help decrease inflammation in the body,” TODAY reported. “If you don’t like strawberries, raspberries and blueberries are also rich in vitamin C and great options.”
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Other good snacks include red bell peppers, oranges and pumpkin seeds.
A half-cup of red bell pepper provides 100% of your daily value of vitamin C. It also has a lot of vitamin A and vitamin B, which help with vision, immune function, minerals and antioxidants. All of these help to keep the brain and heart healthy and lower inflammation.
Rizzo says all kinds of oranges and 100% orange juice provide vitamin C.
“In addition to their high vitamin C content, oranges are a good source of fiber, potassium, folate and calcium,” TODAY reported. “Oranges contain the antioxidant hesperidin, which can suppress inflammation and is linked to immune health, heart health, cognitive function and more.”
“Oranges also have a high water content, which makes them an excellent hydrating snack. Oranges are portable and easy to take and peel on the go. If you drink orange juice, make sure it’s fresh-squeezed 100% juice with no added sugar or preservatives,” TODAY said.
Jennifer McDaniel, MS, RD, and spokesperson for the Academy of Nutrition and Dietetics agrees that citrus fruits and strawberries are great for getting vitamin C. She adds that broccoli and sweet potatoes are also great sources of the vitamin, too.
Pumpkin seeds are high in zinc, which helps the body fight colds. An ounce of the seeds provides 20% of the daily value of zinc.
“Pumpkin seeds are very nutrient-dense, providing plant-based protein and omega-3 fatty acids, as well as many vitamins and minerals that are important for healthy immune function,” TODAY reported. “Pumpkin seeds are also rich in vitamin E, potassium, magnesium, iron and calcium. These can help support a healthy metabolism, gut health, brain health and more.”
You can “enjoy roasted pumpkin seeds on their own or on top of yogurt, soups, or blended into sauces.”
Nourished Beginnings, an organization run by prenatal and pediatric dietitians, also recommends eating berries and seeds. It adds that nuts like almonds and cashews also have similar properties to pumpkin seeds that help fight off colds.
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