Let food be thy medicine

Support your toddler’s defences against winter bugs by providing the right kind of food.

THE BRIGHT STUFF

Vitamins are vital to keep developing immune systems primed to do their job. Instead of trying to memorise which vitamins to get through which food groups, you will do well to simply focus on trying to eat bright colours every day. In fact, try and include colour in every meal. When you go shopping, aim for the rainbow. Make sure you put something yellow (sweet peppers or mealies), something orange (butternut or citrus fruit), something red (berries or beetroot), something purple (eggplant or cabbage) and of course lots and lots of green in your trolley.

SPICE IT UP

You don’t have to go full-on Durban curry on your tot for him to enjoy the benefits of a bit of spice. Turmeric, ginger, cinnamon and garlic aren’t burny at all. They add loads of flavour and the health benefits of even a tiny bit are worth it.

Ginger is an anti-inflammatory that promotes sweating. When treating a fever, add a little ginger to a small glass of orange juice to cool your child down. Many studies have shown raw garlic’s cold-busting properties. Add it to salad dressings, or stir it into some mash potato, or sprinkle a bit over the pizza after taking it out of the oven.

What child doesn’t like cinnamon? On the next rainy day, sprinkle it on pancakes, or over your breakfast oats, for a delicious meal that fights inflammation and fills tummies. Turmeric is trendy right now. It adds an earthy, hearty taste to any savoury dish. Sprinkle some over your favourite rice and lentil meal or make golden milk. Google for a recipe to your liking. Even a tiny bit will boost the immune system.

FEED THE BUGS

A key part of a functioning immune system is a functioning digestive system.

The best way to keep good gut bacteria healthy is to make sure you keep them well fed. Prebiotics are the way to go. Foods like onions, leeks, yoghurt, asparagus, bananas, barley, oats and apples are sources of prebiotics that most children enjoy eating. Another surprising source of prebiotics is cocoa powder, so add some to your smoothies, or enjoy a hot chocolate as a winter treat.

MAGICAL METALLICS

Iron and zinc are vital to winter health. Serve up red meat like lamb or beef a few times a week, and on your meat-free days focus on eggs, nuts, pumpkin seeds and beans. If you can manage to get an oyster down your child, well done, you, as these are also great sources of zinc.

To improve iron uptake in the body, keep things kosher… Don’t mix dairy with your meat dishes, as this impairs the iron absorption. For greater iron uptake, add vitamin-C-rich foods to your meat meals.

DO BETTER WITH D

Vitamin D, known as the sunshine vitamin, is crucial for bone development, but it also works as an anti-inflammatory, which is what you need during winter to combat colds and sore throats. In dark European countries, newborns are routinely given vitamin D, as there just isn’t enough sunshine to go around.

But even in sunny countries like ours, many people are deficient, as they avoid the sun or use sunscreen every day to prevent skin damage. No one puts their baby out in the harsh sun, after all, and in winter we tend to keep them indoors where they’ll be warm.

This is where eggs come in as one of the best dietary sources of vitamin D. There just isn’t a downside to an egg. They are packed with nutrition, quick to prepare – and children love them.

OILY FISH

Let’s be realistic here: few South Africans eat enough omega-3-rich oily fish like salmon. It isn’t readily available and it is expensive. So if you buy one supplement this winter, make it an omega 3 one. Other food sources of these beneficial fatty acids you can try are hemp seed hearts (they’re delicious), linseed, walnuts and soya beans. (Tip from the editor: “I got my daughters to eat salmon when they were tiny by calling it Barbie Fish. That’s all it took. They’re still fans today and see salmon as a great treat.”)