Preventing Childrens'Colds

This article was previously published in the Community Food News in the August/Sept 2006 issue.




Preventing Children’s Colds with Strengthening Foods and Essential Nutrients
By Rebecca A. Kinman


Colds happen. An average family with three kids handles 21 colds a year. Hereʼs how to begin preventing those unenjoyable complaints far in advance.

Garlic (Allium sativum) - Spaghetti sauce is a kidsʼ favorite and can hold many bulbs of this potent immunostimulant, antimicrobial and general strengthener. Simply add a few more cloves than usual for “immune spaghetti”!

Vitamin C - Ascorbic acid can increase resistance to colds, assist in wound healing and strengthens kidsʼ tissues in the muscles and gums. Great sources are red peppers, tomatoes and parsley.

Beta carotene - The nutrient that converts to Vitamin A in the body, beta carotene has been shown to be a great immune system booster. One more reason to throw carrots into the evening casserole.

Zinc - Quite effective at the first sign of a cold, zinc is recommended by some of the top natural child health experts. Some excellent food sources are chickpeas, pumpkin seeds, and yogurt.

The “s” word - Iʼve said it before and Iʼll say it again: cut out the sugar. Not only does sugar negatively influence brain development, it can also weaken immunity. Instead, try bananas, apples and blueberries, some of the sweetest fruits on the market.

It’s easy being green - Packed full of vitamins and minerals, green foods often contain antioxidants which aid in detoxification. Try Rhino Veggie-Fruit Bears by Nutrition Now and experiment with different nutrient-packed seaweeds like dulse & wakame.

Protein - The daily requirement for children 1 to 3 years is 14 grams of protein per day. For kids 4-6 years, 20 grams is ideal; 28 grams of protein is suggested for 7-10 year olds. 11-14 year olds could benefit from 42 grams of protein, and do your best to give your 15-18 year olds 55 grams of protein per day. Encourage protein consumption by offering tofu squares, string cheese and rolled-up turkey slices as fun finger foods.

Rest- Most school-age kids need approximately 10 hours of sleep per night. A well-rested body kills germs wonderfully, so encourage adequate down-time by adding nap/quiet times during the day. Donʼt forget to do this for yourself, too. A well-fed and rested family increases the vitality of the entire community and beyond.