Back to school immune support

Were you all prepared with new shoes, uniforms, school supplies, haircuts, ideas for good lunchboxes, yet still feeling worried about a certain virus running rampant? Me too!

But it's finally happened here in Queensland-the kids have gone back to school! And before the first day had even finished I received emails from 2 different schools saying there had been a positive case! So we know that we need to be proactive and improve immune function as much as we can with nutrients, herbs, diet and lifestyle.

Did you know there are some key nutrients your immune system needs to work effectively which can largely be gained from food and lifestyle?

Top immune boosting nutrients...

Zinc

An essential nutrient and a powerhouse on the immune front

Zinc is needed in over 300 enzymatic reactions in the body. In addition, it is needed for immune function, wound healing, growth and development and sexual maturation.

Children aged 8-13 need around 8grams of zinc per day.  The richest source of zinc by far is oysters! So if your child will eat oysters-you're on a winner! Most kids, including mine, would gag at the thought!!  Other good sources of zinc include crabmeat and prawns, beef liver (also ewwww), beef, veal, pork and the darkest flesh of chicken meat (generally thighs-not breast).  Dairy and eggs can provide a small amount, as can legumes, nuts and grains.  Pumpkin seeds, hemp seeds and cashews are a good addition to snacks and baking to boost zinc intake. 

Signs of zinc deficiency can be slow wound healing, lack of taste and smell, poor appetite, depression, slowed growth and development, dermatitis, increased susceptibility to bacterial, viral and fungal infections.

If getting zinc into your little one is difficult, there are some good quality liquid (i.e easy to hide) supplements available as a last resort.

Zinc has also been shown in clinical studies to reduce the duration and severity of colds and flu in children.

Vitmain D

Has the Slip, Slop, Slap campaign been TOO effective? Playing outside is key here!

Vitamin D has been known to increase bone strength, reduce risk for cardiovascular disease, autoimmune conditions, diabetes and even some cancers. It is also important for immune health.

Vitamin D (actually a hormone, not a vitamin) is produced in the body when UVB exposure helps to convert a cholesterol-based precursor found in the skin into Vitamin D.  In the Queensland summer, 5-10 minutes of unprotected sun exposure on the largest body parts between 10 am -2 pm, a few times per week is all that is needed for adequate vitamin D status. Of course, there are a lot of variables to consider including season, latitude, sunscreen use, age, cloud cover, skin colour.  Increasingly in our society, we are spending more time indoors and less time outside in the sun.  So to combat lowering vitamin D status, some food that contain vitamin D include swordfish, salmon, sardines, tuna, herring, fortified yoghurt, milk, egg yolk.  Cod liver oil is also a good source of vitamin D as well as my next top nutrient, Vitamin A.  Again, supplementation is available in liquid form if needed.

Studies have shown that patients who suffer the more severe form of covid-19 are more likely to be vitamin D deficient.

Vitamin A

A key player in mucosal immunity, but- a little bit goes a long way.

Vitamin A is essential for vision, skin health and yep- immune health.

There are 2 main types of vitamin A- retinoids (found in animal foods) and carotenoids (mostly found in red, orange and yellow plant foods- these are a precursor of vitamin A).  Vitamin A is needed to differentiate immune cells and allow them to present antigens to other immune cells which then mount an effective immune response.

The most common signs of deficiency include night blindness and 'chicken skin' (where the skin appears to have goosebumps).  However, Vitamin A is a fat-soluble vitamin and as such, is stored by the body meaning that toxicity can occur.

Children aged 9-13 only need around 600micrograms per day.  This can be most easily obtained from beef liver! Or herring, milk, sardines, eggs, cheeses, and again, cod liver oil is a good supplemental form.  Cooked spinach, carrot, and rockmelon also provide small amounts.

Vit A can enhance the immune system during viral infections by increasing the integrity of the mucosal membrane, which acts as a first-line defence against pathogens.