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Foods To Help Beat Winter Cold

Foods To Help Beat Winter Cold
Jodi Harris

Foods To Help Beat Winter ColdMy Little Food Critic

As we head into the winter months little ones seem to pick up lots of bugs and viruses. It can be tough when your child is fighting a cold and the first thing to go is always their appetite. When it comes to sick kids’ hydration is the number one priority.

Not all kids love to drink water so adding vegetables and fruits with a high-water content to their meals, serving them as snacks, adding them to smoothies or freezing as lollies will help contribute to their fluid intake and keep them hydrated.

Vegetables & fruits with a high-water content:

Celery, Cucumber, Bell Peppers, Broccoli, Courgette, Tomatoes, Peaches, Strawberries, Melon, Pineapple, Oranges, Mango, Kiwi, Watermelon

Following on from hydrating foods, the food items below are great options when your little one is sick:

1.     Honey

Honey contains high antibacterial properties & antimicrobial compounds to suppress coughs and boosts the immune system. Note: NO HONEY FOR UNDER 1’s.


2.      Turmeric

Turmeric is one of the best-known spices for fighting colds. This can be added to smoothies, milk or in simple lentil dishes/soups.

3.     Ginger

Ginger is superb for inflammation and contains antiviral properties.


4.     Garlic

Garlic supports the immune system and has been used to help fight colds for centuries.

5.     Vitamin C

Vitamin C helps support the immune system and can be found in a variety of fruits and vegetables, for example, broccoli, bell peppers, strawberries, oranges and lemons.

6.     Healthy Fat

High calorie, good fats are a great option as most kids lose their appetite. So, adding a sprinkling of hemp hearts, flaxseeds, crushed nuts or avocado to meals can really help.


7.     Protein

Flaxseed, chia seeds, hemp hearts, ground nuts, lentils, chicken, and eggs are all great options.


8.     Omega 3’s

It’s important to load up on omega 3’s – salmon is great option or you can. Add a sprinkling of hemp hearts over fruits and veggies for an omega 3 boost.