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 Meal times that turn into a battle of wits between you and your child can be pretty exhausting. It must be frustrating to always see half the food on your child's plate virtually untouched. (Read: vegetables that get pushed to side of the plate.) Although it's tough, it is important to make your child realize the importance of eating right to strengthen his immunity foundation.
That's why whenever we prepare my family's weekly menu, we make sure that my daughters, Gillian and Lucy, get their fill of food loaded with vitamins and minerals to boost their immunity foundation's fighting power.
Vitamin C
Vitamin C helps increase the body's production of white blood cells and interferon, an antibody that prevents virus attacks. Studies have shown that Vitamin C can shorten your bouts of colds. Make sure your child gets his daily dose of Vitamin C by giving him fruits or fruit juices and vegetables.
 Vitamin E
Vitamin E helps produce natural killer cells that destroy germs and cancer cells. It also helps stimulate the production of B-cells that produce antibodies that destroy bacteria. Include tomatoes, carrot juice, sweet potatoes and other greens in your child's diet.
Carotenoids
Beta-carotene (Vitamin A) is an example of a carotenoid. It helps produce infection-fighting cells and natural killer cells. Green leafy vegetables like spinach and kangong as well as brightly colored vegetables like carrots and squas; and colorful fruits are rich sources of carotenoids.
Bioflavonoids
Bioflavonoids protect the cells of the body against environmental pollutants, allergens, viruses and carcinogens. They are abundant in citrus fruits, apples and berries. Soy products also have a lot of bioflavonoids.
Zinc
Zinc enhances the production of white blood cells that fight infection, releases more antibodies and boosts the number of killer cells that combat cancer. Good sources of zinc are meat, eggs and grains.
Selenium
This is a mineral that supports the production of white cells and activates cancer-fighting cells. Your child may enjoy the benefits of selenium from tuna, shrimps, whole grains, brown rice, egg yolks and garlic.
Omega-3 Fatty Acids
Omega-3 fatty acids found in tuna, salmon and mackerel are known to fight respiratory infections. It activates white blood cells that eat bacteria. One way to get omega-3 fatty acid is to add half a teaspoon of flax oil to your child's fruit or yogurt smoothie.
The next time you prepare a meal for your family, make sure that you serve up dishes that are not just delicious but also nutritious. Heap plates with a combination of any of the foodstuff we've mentioned and find your children growing up with a solid immunity foundation.
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