Supporting little immune systems
Now that we are well and truly into winter and there’s lots of runny noses getting about, it’s important to strengthen our little ones immune systems to reduce their chances of getting sick.
Important nutrients to strengthen the immune system
Probiotics
Did you know that 80% of the immune system is found in the gut? Therefore the healthier a baby’s gut is, the better their immune system will be able to function. It’s best to start with a small amount of probiotic rich foods to give your mini’s digestive system time to adjust.
It’s important to choose high quality fermented foods (refrigerated) like sauerkraut, coconut kefir, beetroot kvass, lacto-fermented fruit and veg, milk kefir or Greek yoghurt if dairy is tolerated. Sauerkraut juice or coconut kefir is a nourishing way you can first start off your mini. Probiotics can also be taken as a supplement but quality is key!
Vitamin D
Studies have found that up to 84% of newborns are deficient in vitamin D because their mamas are deficient during pregnancy and breastfeeding. It’s important to get some sunshine when you can. Many women don’t have access to the sun all year round, and even when they do, they often cover up because they are scared of it.
Good foods sources of vitamin D include cod liver oil, salmon, snapper, mackerel, herrings, trout and sardines. If bub is not getting enough sunshine or seafood, I recommend supplementing with at least 400 IU a day.
Vitamin C
Vitamin C is a key nutrient when it comes to strengthening the immune system. Food sources of vitamin C are much better utilised by the body than synthetic sources such as ascorbic acid.
The highest wholefood sources of vitamin C are camu camu and acerola cherry which can be found in some baby friendly wholefood supplements. Check if they are age appropriate for your baby. Other great food sources include capsicum, broccoli, strawberries, papaya, snow peas, kale, kiwi, orange and cauliflower.
Zinc
Zinc is an essential nutrient for immune function.
Good food sources of zinc include oysters, beef, oats, pumpkin seeds, nuts, poultry, legumes, cheese and plain yogurt. Babies shouldn’t need to supplement with this nutrient when eating a healthy balanced diet. Although those following a plant based or vegetarian diet are more likely to be deficient in this nutrient as plant-based food sources of zinc include fibre, phytic acids and other anti-nutrients that inhibit the absorption of zinc.
Additional recomendations
Make sure your little one gets plenty of rest and sleep (I know this can be hard sometimes).
Eat a nutritious diet
Keep hydrated
Consume bone broth
Exclusively breastfed babies will receive their nutrients through their mama’s milk, therefore it is beneficial for the mama to make sure she is consuming enough.