Have a look at your child's diet. Ensuring that your child has a healthy, balanced diet which is full of fresh fruit and veggies is key to keeping immune systems fighting fit.
We may not be able to prevent our children from getting a cold but certain foods can help to strengthen their immune system and aid speedy recovery.
Blackcurrants - Although sour, blackcurrants contain three times the amount of Vitamin C found in oranges. Vitamin C helps protect against illness and is important for healthy skin. Disguise the taste by combining with other foods.
Lemon and lime - Again, packed with Vitamin C, lemon and limes help produce antibodies to fight infection. They also contain chemical properties that help protect against pollution and to stimulate digestion. Use them fresh in home-made drinks.
Onions - Onions contain allicin which have strong antibacterial action and help kill worms and other parasites in the intestines. They balance sugar levels, helping to prevent obesity and diabetes. They also have powerful anti-inflammatory properties that can help fight the effects of coughs and asthma. Use to season soups, salads and savoury dishes.
Sweet peppers - An excellent source of immune-boosting Vitamin C, peppers contain beta carotene, vital for warding off infection. They also contain antioxidants to help fight the effects of free radicals caused by pollution, cigarette smoke and eating fried foods. Peppers also contain Vitamin K, which helps with blood clotting and building healthy bones. Use in sauces, savoury dishes or eat raw with dips.
Mushrooms - In Japan the anti-viral agent gamma interferon found in mushrooms is used to treat people with HIV, and some Asian varieties, such as shiitake, reishi and maitake have been proven to have remarkable health benefits. They provide some protein and vital mineral iron and can help with your defences. Sprinkle in soups, stews, sources, risottos and stir fries.
Kiwi fruit - This fruit contains 50 per cent more Vitamin C than oranges but they also contain other antioxidant phytonutrients to support the body's defence mechanisms and protect against free radicals. One research found that children who eat more kiwi fruit were less prone to wheezing and respiratory problems. Watch out for allergic reactions, however. Use the fruit in drinks or fruit salad.
Pomegranate - Healers use the skin, leaves, bark and actual fruit to treat a wide range of illnesses from sore throats to conjunctivitis to diarrhoea. They contain powerful properties that help protect the body against cell damage and heart disease. Why not toss into a salad?
Apricot - Loaded with fibre and a very rich content of beta carotene, apricots have a wide number of health benefits, including protection against regular coughs and eczema, and of the lungs, eyes and skin. Fibre in the fruit helps to keep the intestines clear, benefiting the skin. Use in desserts and smoothies.
Garlic - Cure-all garlic boosts healing, imparts strength, fights bugs, bacteria, viruses and fungi - and is useful in the digestive and respiratory tracts. It is also a decongestant and expectorant helping against stuffy noses and chestiness. Children with asthma and eczema are also said to benefit from garlic's properties. Best as a savoury seasoning or dressing.
Herbs - Rosemary, sage, thyme, basil and mint - these all have useful chemicals that help protect the brain, ward off infections, and fight tonsillitis. They also all have the potential transform any meal into a tasty dish.
For some simple, healthy recipes for children visit our recipes section. You will find menu suggestions, nutritional advice, and some very yummy ideas to offer your child.
