Back-to-School Foods for Focus and Immunity

Uh-Oh! It’s that time of year when kids are more susceptible to catching some kind of bug. It’s important to make sure their immune systems stay armed and ready for an oncoming attack. The simplest and most effective way to do this is with diet. Here are five foods groups you can increase in your child’s daily diet to help ward off seasonal illness:

Green Vegetables

One of the best ways to build your child’s immune system and support cognitive function is to provide them with a wide array of greens. Greens are loaded with nutrients that fuel the brain and power white blood cells. Some experts think that kids with attention disorders may also be deficient in many of the minerals that come from greens. Try to include dark leafy greens, such as spinach and kale, as well as cruciferous vegetables, such as broccoli or cabbage. Don’t worry you can disguise them in casseroles, pastas, meat patties, soups, etc. Be creative! (1)

Ideas & Examples:

• Spinach in scrambled eggs or smoothies
• Broccoli added to mac and cheese
• Chopped kale mixed into spaghetti sauce
• Cabbage in taco slaw or stir-fry

Probiotic Rich Foods

This category includes: yogurt, kefir, sauerkraut, pickled products (nonvinegar), kombucha, etc. Foods that are rich in probiotics are essential for kids. Probiotics make up the majority of the immune system. Some doctors estimate it could be as high as 80%. There are studies that have shown that probiotics boost immunity over 300% while active in the gut. Not only are probiotics important for the immune system, they have been shown to have a positive impact on brain health as well. (2 3 4 )

Ideas & Examples:

• Yogurt parfaits with fruit and granola
• Kefir smoothies
• Sauerkraut or kimchi as a side with dinner
• Pickles made without vinegar
• A splash of kombucha with juice (check sugar content for kids)

Essential Fats

You can find Omega 3 & Omega 6 in fish, nuts, seeds, and healthy oils. These play a crucial role in brain function. Symptoms of deficiency include poor memory and fatigue, making it difficult to focus. Children with ADD or ADHD have been shown to have low levels of essential fatty acids, which could contribute to lack of focus and attention.Consuming essential fats has been shown to reduce the symptoms of attention disorders. (5 6)

Ideas & Examples:

• Salmon or tuna fish cakes
• Chia seeds added to oatmeal or pudding
• Walnuts or pumpkin seeds as snacks
• Flaxseed oil or olive oil in salad dressings
• Nut butters on whole grain toast or apple slices

Protein

Some healthy protein options are eggs, lean meats, quinoa, chia, and hemp seed. Proteins provide kids with all the building blocks they need to sustain a healthy body. This includes building proper muscle and repairing the body when an injury occurs. Without protein, the brain has a hard time focusing and the immune system struggles to build its army. Protein also helps to maintain blood sugar balance to keep your child’s brain fueled for a longer period of time.

Ideas & Examples:

• Hard-boiled eggs for breakfast or snacks
• Chicken or turkey wraps
• Quinoa mixed into soups or as a side
• Chia or hemp seeds in yogurt or smoothies
• Homemade protein bites with oats and nut butter

Berries and Other Fruits

These are rich in antioxidants. Antioxidants protect the cells from oncoming attacks caused by external factors. Berries contain high amounts of bioflavonoids and Vitamin C, which boost the immune system. Kids should be eating at least one serving per day of berries or rich-colored fruits. Remember, the deeper and darker color of the fruit, the better.

Ideas & Examples:

• Blueberries or blackberries added to cereal
• Pomegranate seeds in a salad or on toast
• Chopped cherries or grapes in a fruit salad
• Smoothies with mixed dark fruits
• Frozen berries blended into popsicles

 

 

References

1. http://www.sciencedirect.com/science/article/pii/S0889159115000884
2. http://www.sciencedirect.com/science/article/pii/S0889159115000884
3. http://www.sciencedirect.com/science/article/pii/S0016508513002928
4. http://onlinelibrary.wiley.com/doi/10.1111/j.13652982.2010.01664.x/full
5. http://www.sciencedirect.com/science/article/pii/S0278584601002548