My top foods to keep your kids healthy this winter.

As the winter season approaches, many parents become concerned about their children's health and immunity. With the colder weather comes the flu season, and children are more susceptible to infections and illnesses during this time. Therefore, it's crucial to provide your children with the right nutrients to boost their immune systems and protect them against viruses and bacteria. Here are some of the best foods to include in your children's diet during winter for a healthy immune system.

1. Citrus fruits - Citrus fruits like oranges, lemons, and grapefruits as well as kiwi fruit are packed with vitamin C, which is essential for a healthy immune system. Vitamin C helps to increase the production of white blood cells, which fight against infections. Encourage your children to eat citrus fruits daily or include them in their breakfast smoothies or as a snack.

2. Berries - Berries are an excellent source of antioxidants, which help to protect cells from damage caused by free radicals. They also contain vitamin C, which is essential for a healthy immune system. Blueberries, strawberries, raspberries, and blackberries are all great options to include in your children's diet.

3. Garlic - Garlic is known for its immune-boosting properties and has been used for centuries to treat infections and illnesses. It contains allicin, a compound that has antimicrobial properties that help to fight against bacteria and viruses. Include garlic in your children's meals, such as in soups, stews, or roasted vegetables.

4. Leafy greens - Leafy greens like spinach, kale, and broccoli are packed with vitamins and minerals that are essential for a healthy immune system. They contain vitamin C, vitamin E, and beta-carotene, which all help to boost immunity. Include leafy greens in your children's meals, such as in salads or smoothies.

5. Nuts and seeds - Nuts and seeds like almonds, walnuts, pumpkin seeds, and sunflower seeds are an excellent source of vitamin E, which is essential for a healthy immune system. They also contain healthy fats that help to reduce inflammation in the body. Include nuts and seeds as a snack or sprinkle them on top of salads or oatmeal.

6. Oily fish - Oily fish like salmon, tuna, and mackerel are an excellent source of omega-3 fatty acids, which help to reduce inflammation in the body. They also contain vitamin D, which is essential for a healthy immune system. Include oily fish in your children's meals, such as in fish tacos or grilled salmon.

7. Fermented foods - Foods like kimchi, sauerkraut, homemade pickles and other pickled vegetables, are a great way to boost the microbiome and overall gut health of your child! By doing so, it will be boosting their immune system too! Start off small with the serves until your child gets used to the flavours. They’re great as a side, or mixed into salads.

In addition to these foods, it's essential to ensure that your children stay hydrated by drinking plenty of water and avoiding sugary drinks. Also, limit their intake of processed foods and sugary snacks, which can weaken the immune system and increase the risk of infections.

Providing your children with the right nutrients is crucial for a healthy immune system during the winter season. Encourage them to eat a balanced diet that includes a variety of fruits, vegetables, nuts, seeds, and healthy fats. By doing so, you can help to protect them against illnesses and infections and promote overall health and well-being.