Immunity and food
The immune system protects your body from harmful substances, germs (bacteria and viruses) and cell changes (cancers) that could make you ill. It is made up of various organs, cells and proteins.
Unfortunately no single food ‘boosts’ immunity and therefore no food or drink in the UK is allowed to carry that claim, or any claim that they ‘protect against infection’!
‘Superfood’ is a marketing term and there is no scientifically based or regulated definition of it and so in the UK its use is actually banned.
Vitamins and minerals for immunity
Having said all of this the nutrients that keep our immune systems working healthily include the following vitamins and minerals:
Vitamin A - carrots, sweet potatoes, spinach, kale, mango, eggs, milk and dairy, oily fish
Vitamin B6 (pyridoxine) - chicken, fish, eggs
Vitamin B12 (cobalamin) - meat, poultry, salmon, cod, milk, cheese, eggs
Vitamin C - potatoes, broccoli, peppers, spinach, tomatoes, brussels sprouts, oranges
Vitamin D - egg yolks, oily fish, meats
Vitamin E - spinach, swiss chard, butternut squash
Copper - wholegrain, beans, shellfish
Folate - kale, spinach, cabbage, broccoli, beans, oranges, chicken, wholegrains
Iron - meat, poultry, fish, beans, lentils, egg yolks, green vegetables (kale, spinach, cabbage, broccoli), dried fruit, fortified products like Ready Brek
Selenium - fish, meat, eggs
Zinc - shellfish, meat, milk and dairy
You will find all of these foods across our baby & toddler menus and as the menu changes seasonally - it gives the children the best possible variety!
Take for example our slow cooked lentil bolognese. It contains over 9 plant points and includes onion, garlic, herbs, aubergine, mushrooms, lentils, spinach, tomatoes and olives. The supergreen orzo pasta from the summer menu contains 7 plants points and includes goodness from spinach, kale, peas, green peppers!
A healthy balanced diet is what is needed to help support the immune system and it doesn’t mean your child needs these as supplements as it is entirely possible to get most of this from a balanced diet.
A balanced diet for good immune systems
A balanced diet should include a minimum of 5 fruits/vegetables a day (V&Me menu provides 3 of these a day), oily fish once a week (V&Me provides this even though nursery guidelines only advise it once every 3 weeks), dairy products like cheese and yogurt and fibre for gut health.
The gut microbiome's role in immunity
A healthy gut microbiome may also play a role in the immune system as we know that 70% of the cells involved in immunity are located in the gut.
A good gut microbiome may therefore increase resilience to infection.
Take a look at our blog on plant points and our plant point ratings for each dish for more info on this!
Notable exceptions to bear in mind
Vitamin D:
All UK children should be taking a supplement (10 micrograms per day) in the autumn and winter months as we can not get enough of this from diet alone (in the spring and summer the sun helps our bodies produce it naturally).
Vitamins A & C:
Children under 5 are usually advised to take this vitamin D as well as vitamins A and C, although the latest SACN report on feeding children aged 1-5 found that whilst children should continue to receive a supplement of vitamin D and vitamin A, children can usually get enough vitamin C from their diet. If your child has a limited diet they may require other supplements but you can always chat with a paediatric dietitian if you are unsure. If your child is still drinking formula milk then they only need these extra supplements once they are drinking less than 500mls of the formula a day.
Healthy sleep routines, plenty of exercise and good hand washing hygiene are also all important in terms of immunity!
How V&Me can help
A healthy balanced diet is what is needed to help support the immune system and that's exactly what we aim to provide parents and little ones with, through our fresh (not frozen!) baby meals delivery service!
