As we move into cold and flu season, parents commonly question how they can support their children’s immune systems to reduce the frequency, duration, and severity of sicknesses. Many lifestyle factors play a role in building a healthy, strong, and mature immune system. Factors such as good nutrition, proper hydration, quality sleep, physical activity, stress management, reducing exposure to environmental toxins, and avoiding unnecessary antibiotic use all positively impact the way the immune system functions [1].
Nutrition
Proper and adequate nutrition is particularly important because it provides the building blocks for immune cells, regulates the body’s response to inflammation and oxidative stress, and supports the diverse population of gut bacteria that play a vital role in immunity [2]. “Good nutrition” is a broad and vague term, so let’s highlight specific aspects that parents can prioritize to support their children’s immune systems.
Protein
Various immune cells, such as antibodies, are made of protein, which is why protein is considered the backbone of the immune system [2]. Research has shown that not consuming enough of it results in a low-protein status and an increase in the risk and severity of infections [2]. Adequate protein intake is something that many children and parents struggle with. According to Health Canada, the recommended daily intake of protein is 13g for children 1–3 years of age, 19g for 4–8 years, 34g for 9–13 years, 46g for females 14–18, and 52g for males 14–18 [3]. Protein food sources include meat and poultry, fish and shellfish, eggs, beans and lentils, nuts and seeds, dairy products, and tofu and soy products [4]. To gain a better understanding of how much protein is in some of these foods, here are some examples: there are 21g in 2 1⁄2 ounces of meat, poultry, or fish; 14g in 3⁄4 cup of Greek yogurt; 12g in 3⁄4 cup of beans or lentils; and 6g in one egg [4]. Ensuring your child is consuming enough protein is often challenging, especially with picky eaters who tend to shy away from these foods. Offering at least one protein food at each meal and rotating them with subsequent meals are strategies that can help your child eat enough protein. A protein powder supplement added to baking or smoothies is another great option.
Omega-3 Fatty Acids
It has been shown that omega-3s decrease inflammation in the body and enhance the function of various immune cells [5]. They are considered essential because the body cannot produce them on its own, and they need to be consumed from food [6]. There are three types of omega-3 fatty acids: ALA, EPA, and DHA. ALA is found in nuts and seeds such as hemp seeds, chia seeds, walnuts, and flaxseed. The best sources of EPA and DHA are oily fish such as salmon, mackerel, anchovies, sardines, herring, trout, and tuna. ALA can be converted into EPA and DHA in the body, but this happens only in very small amounts [7]. That’s why it's important to include all three omega-3s in your child’s diet. To meet your child’s omega-3 requirements, the recommendation is to consume at least one to two servings of oily fish per week, and two to four tablespoons of nuts and seeds containing omega-3 per week [3,7]. If this is not attainable, an omega-3 supplement can help.
Fibre
Increased gut bacteria diversity and reduced digestive inflammation are two ways fibre boosts the immune system [9]. Research has shown that a reduced diversity of gut bacteria decreases immune functions and increases the risk and severity of infections [9]. As a result, consuming more fibre-containing foods—such as fruits and vegetables, whole grains, legumes, and nuts and seeds—will increase gut bacteria diversity [8,9]. According to Health Canada, the recommended daily intake for fibre is 19g for children 1–3 years of age, 25g for 4–8 years, 26g for females 9–18, 31g for males 9–13, and 38g for males 14–18 [3]. It’s estimated that most Canadians only get about half of their daily fibre requirement [8].
4 Tips for Increasing Fibre in Your Child's Diet
Ditch fruit juice and offer whole fruit instead.
Swap white bread for Whole grain bread.
Add nuts and seeds to baking, yogurt, and salads.
Diversify the kinds of vegetables offered.
Fermented Foods
These foods contain dietary probiotics, and research has shown that consuming them increases gut bacteria diversity and reduces inflammation [9]. Fermented foods include yogurt, kefir, fermented soy products (such as miso, tempeh, natto), kombucha, and naturally fermented vegetables (such as kimchi, sauerkraut, and pickles) [9]. Adding these foods into your child’s diet will support their immune system by increasing the diversity of their gut bacteria. There are no specific recommendations on how often your child should be consuming fermented foods, but the more often, the better. Many parents find it easier to incorporate a daily probiotic supplement; however, not all probiotic supplements are equal. It’s best to consult a naturopathic doctor for guidance on strains and doses that are specific to immune health.
The Bottom Line
Proper and adequate nutrition serves as the foundation for building and supporting your child’s immune system. Consuming sufficient protein, omega-3s, fibre, and fermented foods will benefit your child's immunity. Supplements can be helpful when reaching targets is challenging—but should not be the focus.
Remember, nutrition can be fun; experiment with different recipes and invite your children to join you in the kitchen.
**This article was originally published in The Whole Family Magazine, a publication by EcoParent: www.ecoparent.ca.
References:
Solomonian L. Chapter 6: Promoting Healthy Immunity. In: Solomonian L, Naturopathic and Integrative Pediatrics. CCNM Press; 2019.
Iddir M, Brito A, Dingeo G, et al. Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: considerations during the covid-19 crisis. Nutrients. 2020;12(6):1562.
Health Canada. Dietary reference intakes tables: Reference values for macronutrients. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html
HealthLinkBC. Quick Nutrition Check for Protein. https://www.healthlinkbc.ca/healthy-eating-physical-activity/food-and-nutrition/nutrients/quick-nutrition-check-protein
Gutiérrez S, Svahn SL, Johansson ME. Effects of omega-3 fatty acids on immune cells. Int J Mol Sci. 2019;20(20):5028.
Alberta Health Services. Omega-3 fats: What Can They Do for You? https://www.albertahealthservices.ca/nutrition/Page14679.aspx
National Institutes of Health. Omega-3 Fatty Acids, Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Health Canada. Fibre. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153.e14.
Comments