Rachel Page

Back to school

September 2, 2021

It's time to get ready to go back to school with new uniforms, pencil cases and PE kits.  But now, more so than ever, the back to school routine (or back to work or simply being out and about for that matter) should include thinking about supporting the immune system.

As discussed in a previous post (30 July) Vitamin D is crucial to the immune system.  As we move towards the half of the year with less sun and shorter days we can’t rely on getting our Vitamin D from sunshine.  Instead a supplement is recommended as it can be difficult for anyone to get the required amount from food alone.

Other important immune system support comes from Vitamin C which is found in vegetables and fruit, especially berries, green leafy vegetables like broccoli and kale, peppers and citrus fruits.  This water-soluble vitamin can be destroyed by cooking so it’s best to eat these foods raw.  But if you don’t fancy them raw it's better to eat them lightly cooked than not eat them at all!

Other important nutrients include zinc and selenium. Zinc is found in red meat, shellfish, legumes like beans, lentils and chickpeas, nuts and seeds.  Selenium is found in a variety of meats including chicken and turkey, Brazil nuts, sunflower seeds, cottage cheese and fish including tuna, sardines and salmon.

So by eating a variety of foods you can help to support your immune system (and the kids') to help avoid the usual coughs and colds as well as Covid. It won't necessarily get them to school on time though - that I will leave to you!

© Rachel Page Nutrition 2022
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