Make sure your child starts the new school year on a healthy note.

School uniforms, stationery and sports kits are usually at the forefront of parent’s minds when preparing for another school year, but it’s also important to consider the health of your little one. Nutrition not only supports their immune system, but can also help sustain their concentration levels and boost their mood and behaviour.

Immune Strong
Supporting your child’s immune system is so important at the start of a new school year; sitting in a packed classroom all day provides plenty of opportunities to pick up nasty bugs, viruses and infections.

Helen Drake, nutritional therapist at Cytoplan, suggests starting with the health of the digestive system: “70% of our immune tissue is found in the gut and the bacteria that reside in the digestive system, known as our microflora, play a vital role in regulating this immune tissue. Therefore a healthy balance of gut bacteria is important for supporting immunity and also a poor balance of gut flora can contribute to poor immunity.

“Start by supporting digestive health with prebiotic food; these are foods which the microflora feed on, (baked apples, olives, chicory) fermented foods (live yoghurt, sauerkraut, kefir and miso) or a live bacteria supplement for children, is a good idea.”

Jenny Logan, nutritionist at Natures Aid, agrees: “It is becoming more and more clear that the good bacteria we house in our digestive system are vital to a healthy immune function. This will include trying to keep a limit on sugary foods and getting children to eat fermented foods and live yogurt. If a child has taken any antibiotics or they suffer with wind or digestive problems, it may be worth giving them a children specific good bacteria supplement. This is because a child’s gut flora is different to an adult’s.”

Try:

• Natures Aid – Kidz Pro-5
• Cytoplan – Cytobiotic Active
• Natures Plus – Animal Parade AcidophiKidz

Important Nutrients
It is important to ensure your child is obtaining the full spectrum of nutrients for overall health and wellness. “It is important that the diet is balanced and includes healthy fat (from oily fish, avocados, nuts, seeds and oils such as olive oil) and protein (meat, fish, eggs, legumes, nuts and seeds), 4-5 potions of vegetables per day and 1-2 portions of fruit and ensuring that carbohydrates are in wholegrain form,” explains Drake.

There are a number of nutrients which have shown to be particularly important for immune function. Jenny Bodenham, nutritionist at Higher Nature, suggests ensuring an adequate intake of vitamin C and D and zinc: “Vitamin C and zinc are important for a healthy immune system; research indicates that children who take zinc on a regular basis may catch fewer colds, leading to a reduction in the number of days absent from school. In addition to its well-known benefits for bones, vitamin D is required for the normal functioning of the immune system and is particularly important in the autumn/winter months when our skin exposure to sunlight is reduced.”

Michela Vagnini, nutritionist at Natures Plus, agrees: “Vitamin C contributes to the normal function of the immune system, blood vessels, teeth, gums, skin, bones and cartilage, and is important for normal functioning of the nervous system and normal psychological function. Vitamin D is essential for immune regulation but is also needed for normal growth and development of bone in children and contributes to the maintenance of normal bones and teeth and muscle function. Zinc provides nutritional support for normal function of the immune system. I would also recommend folic acid, it is essential to make healthy new cells and is a key nutrient for our immune system.”

Try:

• Cytoplan – Nutri Fruiti
• Natures Plus – Animal Parade Gold
• Cytoplan – Kids Immunovite
• Natures Aid – Kidz Multi-Vitamin and Minerals
• Higher Nature Kids – Soothe and Immune

Brain Boost
There are simple steps you can take to help boost their brainpower and concentration. Research has found omega-3 fatty acid to be associated with a number of health benefits – including supporting the health of your child’s brain.

“It is well-documented that the omega-3 fats are needed for healthy brain function,” confirms Bodenham. “Researchers at the University of Oxford have found that a child’s blood levels of long-chain omega-3 DHA may significantly predict how well he or she is able to concentrate and learn. Supplementing a fish oil in a well-absorbed, emulsified form is a good way to ensure sufficient intake.”

“Omega-3 fatty acids are really important for cognitive function, the brain is predominantly made up of fat and the most important fat for the brain is DHA, an omega-3 fat found in oily fish and also some marine algae,” explains Drake. “Other nutrients which are important for cognitive health are zinc, magnesium, folate and B12, therefore a multi vitamin and mineral may also be useful.”

Once the exam season is underway, Bodenham says children may benefit from the extra support of a combination of choline, arginine, B vitamins and theanine. “Choline is a precursor to the brain neurotransmitter, acetylcholine, and arginine pyroglutamate assists in its production. Acetylcholine is thought to play an important role in learning, memory and concentration. Theanine is an amino acid found in green tea that has historically been used for its relaxing and anti-anxiety effects.”

Try:

• Cytoplan – Omega 3 Vegan
• Natures Aid – Kidz Omega-3
• Cytoplan – Lem-O-3
• Nutri Advanced – Eskimo-3 Bright Kids
• Natures Plus – Animal Parade DHA
• Higher Nature Kids – Smart Focus

Support Energy
As well as supporting their immune systems and concentration levels, it’s also a good idea to focus on sustaining their energy levels. Fuelling kids with enough energy for the school day is vital to physical wellbeing and maintaining mental capabilities essential for learning.

“Many of the B vitamins are involved in energy production and ensuring adequate levels of these can help support energy production,” explains Drake. “Magnesium, found in leafy green vegetables and nuts and seeds, is also involved in energy production. Iron is required for both growth and also energy production therefore, if levels are lacking in the diet this can have a detrimental effect on energy, so obtaining adequate levels is essential.

“It is also important to avoid energy robbers such as sugar and caffeine as these will trigger an initial energy boost but this will be short lived and energy levels drop quickly leading to feeling more fatigued. A balance of healthy fat, protein, wholegrains and vegetables is the best way of maintaining good levels of energy throughout the day.”

Vagnini adds: “Vitamins C, B6 and B12, thiamine, riboflavin, niacin, pantothenic acid, iron and iodine contribute to normal energy-yielding metabolism. Vitamins C, B6 and B12, riboflavin, niacin, pantothenic acid, magnesium and iron contribute to the reduction of tiredness and fatigue.”

Try:

Higher Nature – Concentration Support