9 Raring2go! GOOD OLD VITAMIN C Vitamin C is a potent antioxidant that helps the body resist infection and plays a vital role in wound healing. It’s found in fresh fruits, particularly citrus, and also berries and fresh vegetables. The vitamin C from one orange is enough to saturate your child’s cells. RAID THE FRUIT BOWL All fruit is good fruit when you’re trying to reduce the number of visits to the doctor. Aim for two pieces of fresh fruit daily, preferably with skin (apples, strawberries, grapes and pears), as most vitamins and minerals are found a few millimetres under the fruit skin. RESTORE THE GOOD BACTERIA A gut full of healthy bacteria is the best way to fight nasty bugs in little tummies. A poor diet and antibiotic medication can reduce the levels of healthy bacteria found in the gut. Probiotic drinks such as fermented milks (Yakult) and most of the yoghurts available in supermarkets contain large amounts of these. SUNSHINE Vitamin D is produced when UV light comes into contact with the skin, so our levels naturally tend to peak in summer and become lower in winter. This important vitamin helps our bodies fight illness. Aim for a few minutes in the sun every day and, if that’s not possible, remember that milk, non-dairy spread and oily fish are also excellent sources of Vitamin D. ZINC AND IRON These are the two most important minerals involved in the immune system, helping to resist infection and heal wounds. The main food sources are liver and red meat, egg yolks, wholegrains and fortified cereals. EAT A RAINBOW Serve vegies or salad at lunch and dinner, or as a snack in between meal times with low-fat dips or cheese. Include a few different colours: reds and oranges (carrot, pumpkin, capsicum and tomatoes) are high in beta-carotene, and dark-green leafy vegetables (broccoli, baby spinach) are high in iron. These foods are also high in antioxidants, which help little ones fight whatever nasties are around. BEAT THOSE GERMS Help reduce the stress on the immune system by fighting germs. Teach your children to wash their hands well with soap, especially before they eat. And always rinse fruit and raw vegies before serving them to your family. GIVE THEM THE RUN AROUND Exercise is good for everybody! Not only does it help maintain healthy weight and a healthy heart but it has also been shown to boost immunity. The T-cells in the body, which roam around the bloodstream helping fight off infection, have been shown to increase in numbers through exercise. Encourage your little ones to run around in the fresh air a few times a day. TOSS THE TOOTHBRUSH Replace your little one’s toothbrush regularly, as this is one place where bacteria can build up. Put a star on the calendar every three months to remind you. If your child has had a cold it’s also a good idea to replace his toothbrush in order to prevent reinfection. Ideas for you to avoid the Winter colds and bugs… It’s that time of the year again, when your little ones catch every cold and flu bug that’s going, and then they spread like wildfire through the whole family… Here’s a few things to help you keep the bugs at bay this Winter…
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