We all know the importance of a healthy diet, but if we are really concentrating on keeping ourselves fit and well during these wintery months, then these are the vitamins and minerals that we all need to give our bodies a fighting chance of combating those nasty colds and viruses that seem to be prevalent a lot at the moment.
VITAMINS
Vitamin A:
It is a powerful anti-oxidant, used in the body to fight toxins. Vitamin A is also essential for eye health, strengthening bones and teeth and for growth and repair of body tissues.
This amazing vitamin is found in the following foods:
- Eggs
- Cheese
- Whole milk
The body can also make Vit A from beta carotene and this is found in:
- Dark green leafy veg. (e.g. spinach)
- Orange-coloured fruits and veg such as carrots, butternut squash and cantaloupe melon.
- Dried apricots
- Tomatoes
- Mango
Vitamin B12:
Vitamin B12 is used to form our red blood cells and also is a vital part of our nerve production. If we are deficient, it can lead to tiredness and fatigue. Your body doesn’t make Vitamin B12 and it is only available from animal-based products or from supplements.
Animal sources include:
- Meat
- Fish,
- Eggs
If you are vegan, then it is really important to get Vit B12 from supplementation.
Did you know that 2 tablespoons of tuna in a sandwich can provide all the vitamin B12 a child needs for the day!
Vitamin C:
Vitamin C is a powerful anti-oxidant and it is very important in the fight against infection. Did you know that it is also really important for healing wounds!
It is also needed to make collagen which is a fibrous protein in connective tissue!
Vitamin C is quite unstable in the body and isn’t stored well so it is important to have food high in Vit C on a regular basis.
- The best sources are:
- Green leafy veg e.g. cabbage
- Broccoli
- Potatoes
- Frozen peas
- Oranges
- Blackcurrants
- Kiwi fruit
Did you know that broccoli is a great source of Vit C and is a popular veg with children. 5 small, steamed florets will provide under 11s with the Vitamin C they need for the day!
Vitamin D:
Commonly known for being essential for bone and teeth strength, Vitamin D is also good for supporting our immune system and helps to regulate inflammation in the body which can be a common issue when faced with bugs, colds and viruses.
The best source of Vitamin D is the sun which isn’t useful for a lot of the year in the UK! We are not known for our long, sunny climate!
It is actually quite tricky to get Vit D from food sources, it is present in oily fish, eggs and some fortified cereals so as you can see, there are limitations, especially if you are a vegan, or like me, have a fish allergy!
That is why it is so important to take a daily Vit D supplement. For children of 1-4 years, they should be taking a daily supplement of 10 micrograms all year and older children should be taking a supplement throughout the autumn and winter months. I personally believe all adults should also take a supplement of 10 micrograms a day throughout autumn and winter.
Minerals
When we are thinking about how to improve our immunity, we tend to think a lot about the vitamins, especially vitamin C, however the minerals present in our food also have some amazing protective properties which should also be considered when we are doing our food preparation. These are some of the most important ones when considering how we can keep our children illness free!
Copper:
Copper is found in all body tissues and plays a vital role in making red blood cells, maintaining nerve cells and the immune system. It is also involved in energy production within the body.
Copper is found in shellfish, whole grains, beans, nuts, potatoes and meats such as liver and kidneys.
Iron:
We all need iron to survive. It is needed to transport oxygen around the body and for muscle development. It is also a key player in a healthy immune system and if you are low in iron, you can become more susceptible to infections.
Some foods contain more iron than others and these tend to be:
- Red meat
- Offal
- Fish
You can get iron from plant-based sources such as:
- Pulses and lentils
- Dark green veg such as spinach, kale and broccoli
- Nuts and seeds.
- Dried apricots and figs
- Tofu
- Bread and breakfast cereals
Did you know that Vitamin C can help the body absorb iron – so why not try some slices of orange in the morning alongside your fortified cereal.
Selenium:
This is another powerful anti-oxidant in the body. The selenium content of foods can vary considerably depending on the selenium content of the geographical sources where the animal was raised or the plant was grown.
Good sources are:
- Meat such as beef, liver, turkey and chicken
- Fish, especially tuna
- Tofu
- Baked beans
- Eggs
- Brazil nuts
Zinc:
Again, this is a strong anti-oxidant and zinc is present in every body cell and is critical for the production and function of the cells within our immune system. It is also needed for your sense of taste and smell which can be altered during illnesses.
Great sources of Zinc include:
- Shellfish
- Meat and poultry
- Fish, especially salmon, sole and sardines.
- Eggs
- Pulses, and beans
- Milk
- Yogurt
- Cheese
- Wholegrain such as quinoa, brown rice
- Mushrooms
- Pumpkin seeds
- Pine nuts
- Kale
- Peas
- Some fortified cereals
Article written by @yourfamilynutritionist you can read more on Family Health and Nutrition here.
