5 nutrients to boost back-to-school immunity

5 nutrients to boost back-to-school immunity | Image Credit: Author provided

In pediatrics, we're often asked about the best ways to boost a child's immune system as they return to school. With germs lurking in classrooms, many parents wonder: is there anything I can give my child to help them avoid getting sick? It's natural for parents to seek strategies to protect their children's health, hoping for a vitamin or supplement to ward off the inevitable colds and sniffles. While there's no guaranteed shield against illness, focusing on a nutrient-rich diet can significantly strengthen a child's natural defenses. Let's explore key nutrients to incorporate into your patients' diets.

Beta Carotene:

This antioxidant is converted into vitamin A in the body and is abundant in plant foods with red, orange, or yellow hues. Suggest parents incorporate sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes into their child's diet to boost beta-carotene intake. Although no Recommended Dietary Allowance is proposed for beta-carotene or other carotenoids currently, increased consumption of carotenoid-rich fruits and vegetables is supported.¹

Vitamin E:

A fat-soluble vitamin with antioxidant properties, Vitamin E protects cells from free radicals, supports the production of T-cells, inhibits platelet aggregation, and supports vision. Among its various forms, alpha-tocopherol is exclusively utilized by the human body. Acting as a potent antioxidant, it diligently scavenges for free radicals that threaten cellular integrity. Vitamin E also plays a role in immune function through its antioxidant properties and preventing the formation of artery-clogging clots. Good sources of vitamin E include seeds, seed oils, spinach, broccoli, almonds, pumpkin, peanut butter, and kiwi. Just 1 ounce of sunflower seeds provides 7.4 mg of vitamin E! The Recommended Dietary Allowance (RDA) for vitamin E for toddlers 1-to-3 years old is 6 mg, 7 mg for 4-to-8-year-olds, 11 mg for 9-to-13-year-olds, and 15 mg for individuals 14 years and older.²

Vitamin C:

The term vitamin C refers to both ascorbic acid and dehydroascorbic acid and functions as a water-soluble antioxidant. Found in citrus fruits, berries, melons, tomatoes, bell peppers, broccoli, strawberries, and pineapple, vitamin C is essential for immune health. Vitamin C can reduce cold symptoms; however, it does not prevent viruses from occurring. ½ cup of red pepper provides 95 mg, which is 106% of the daily needs. The Recommended Dietary Allowance (RDA) for vitamin C is 15 mg for 1-to-3-year-olds, 25 mg for 4-to-8-year-olds, and 45 mg for 9-to-13-year-olds.³

Zinc:

Zinc is a trace mineral, meaning that the body only needs small amounts, however, nearly 100 different enzymes depend on zinc to carry out chemical reactions. It helps in the creation of DNA, growth and multiplication of cells, building proteins, healing damaged tissue, and supporting a healthy immune system. Keep in mind that zinc can increase the speed of recovery of a cold but does not necessarily reduce the severity. Excess zinc can interfere with the absorption of iron and copper. Zinc can be obtained from animal products like beef and seafood, as well as vegetarian options like wheat germ, sunflower seeds, beans, nuts, and tofu. Interestingly, oysters contain the highest zinc content per serving among all foods. The Recommended Dietary Allowance (RDA) is 3 mg for 1-to-3-year-olds, 5 mg for 4-to-8-year-olds, and 8 mg for 9-to-13-year-olds.⁴ Zinc deficiency in North America is rare. Therefore, it is important not to take supplemental zinc unless it is known that the diet is low in foods containing zinc or a zinc deficiency is confirmed.

But, what about zinc lozenges to alleviate cold symptoms? This interest was sparked by a reported case where a child's cold symptoms dramatically improved after slowly dissolving a zinc lozenge in their mouth.⁵ While research on zinc lozenges for cold treatment is inconclusive, some studies suggest they may slightly reduce cold severity.⁶ However, it's important to note that zinc lozenges can cause unpleasant side effects like metallic taste and nausea.

Probiotics:

These "good" bacteria play a crucial role in gut health, which is intricately linked to immune function. Whether probiotic supplements promote immune function is of high research interest, but the optimal strain and dosing remain debatable. However, whole foods are known to be beneficial and should be encouraged. Suggest your patient incorporate probiotic-rich foods such as yogurt with live cultures, kefir, kimchi, kombucha, sauerkraut, pickles, miso, tempeh, and sourdough bread into their diet to support a healthy gut and immune system.⁷

While there's no magic bullet for preventing illness, a nutrient-rich diet plays a pivotal role in supporting a child's immune system. Incorporating a variety of fruits, vegetables, and whole grains into their meals will provide essential vitamins and minerals like vitamin A, vitamin E, vitamin C, and zinc. Remember, a balanced diet is key. While supplements can be tempting, whole foods are the best source of these vital nutrients. Additionally, prioritizing sleep, regular exercise and stress management can further enhance immune function.

If getting kids to eat their veggies is challenging, click here to check out Episode 23 of the Exam Room Nutrition Podcast for a strategy you probably haven’t tried.

Interested in contributing to Contemporary Pediatrics? Email managing editor Morgan Petronelli for inquiries at: mpetronelli@mjhlifesciences.com

References:

1. Vitamin A and Carotenoids. NIH Office of Dietary Supplements. Updated December 15, 2023. Accessed July 15, 2024. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

2. Vitamin E. NIH Office of Dietary Supplements. Updated March 26, 2021. Accessed July 15, 2024. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

3. Vitamin C. NIH Office of Dietary Supplements. Updated March 26, 2021. Accessed July 19, 2024. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

4. Zinc. NIH Office of Dietary Supplements. Updated September 28, 2022. Accessed July 19, 2024. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

5. Eby GA, Davis DR, Halcomb WW. Reduction in duration of common colds by zinc gluconate lozenges in a double-blind study. Antimicrob Agents Chemother. 1984;25(1):20-24. doi:10.1128/AAC.25.1.20

6. Nault D, Machingo TA, Shipper AG, et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024;5(5):CD014914. Published 2024 May 9. doi:10.1002/14651858.CD014914.pub2

7. Probiotics. NIH Office of Dietary Supplements. Updated November 3, 2023. Accessed July 25, 2024. https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/