How To Support Your Child's Immune System This Cold + Flu Season

The new school year brings lots of new and exciting things, new routines, new friendships, new activities and of course the new cold and flus! This year, maybe more than ever, it is important to support our immune system. Our children-focused ND, Ashley Shea, has put together a guide to helping you survive cold and flu season with your littles!  After spending the last year under a mask and in quarantine, our immune system could use a little pick me up. Ensuring that our children are properly fed, well rested and get plenty of exercise are just the starting points of creating a robust immune system.



Vitamin C - red peppers, citrus fruits, kiwi and broccoli
Zinc - protein (eggs, red meat), legumes (chickpeas, lentils) and nuts + seeds. Helps to keep our immune system strong.
Selenium - brazil nuts. They help to lower oxidative stress to enhance immunity and reduce inflammation.
Allicin - found in garlic and is a potent antioxidant with anti-viral effects. Easy to add to most meals for a flavour kick!



A well-balanced diet is one of the most essential pillars of health, especially for the growing body. It is important that children are consuming a wide variety of fruits and vegetables, as each colour contains different nutrients essential for a strong immune system. This is what we call eating the rainbow!

REDUCING DAIRY + SUGAR. Dairy and sugar some of the major inflammatory foods, also known as “damp” foods. They tend to increase the production and thickness of mucous, making it harder to expel. They are also great food sources for external pathogens.

WARM FOODS. Warm, cooked foods are key when transitioning into the colder months. Cold foods are more taxing on the digestive system and take more energy to break down. Even lightly cooking or steaming your food can help warm you from the inside out during the cold months!

FLUID REPLACEMENT. Replenishing fluids is essential with a fever or illness, as we can become quickly dehydrated. We tend to think of Sports Drinks are our best electrolyte replacements. However, these drinks tend to come with a lot of sugar and added colouring. We love the idea of using Coconut Water as an easy electrolyte replacement. Herbs can also be added in the form of tea to help fight infections and support the immune system.

To learn more about naturopathic care, we encourage you to contact our clinics!

M O N C T O N : [email protected] // (506) 830-8333 // Click Here to Contact Moncton

C H A R L O T T E T O W N : [email protected] // (902) 367-5300 // Click Here to Contact Charlottetown

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