Winter brings opportunities for fun activities – skating, skiing, snowshoeing – and opportunities to warm up after with hot beverages and snacks. But be careful – the varying temperatures between inside and outside can also bring unwelcome illnesses like the cold and the flu. With the recent H1N1 flu epidemic, we've become more aware about how important it is to keep our bodies healthy and resistant. Here are some nutrients that are very important for fighting off the cold and the flu:

Zinc
Zinc is a metal that is very important for strengthening the immune system and shortening sick periods. Studies have also shown that zinc deficiency can lead to stunted growth and weight loss. Pumpkin seeds have a naturally high zinc content – get your nieces and nephews to add them to their oatmeal and cereal, or enjoy toasted seeds as a healthy snack. Lean turkey is also an excellent source of zinc, and many cereals and milk brands are fortified with zinc. The recommended daily intake for zinc is 5 mg for children under 10 years old, and 10 mg for children older than 10.

Beta Carotene
Vitamin A is derived from the carotenoids (Beta, Gamma and Alpha), which are highly pigmented compounds – orange, yellow and red – found in many fruits and vegetables. Carotenoids are called “provitamins” because our bodies can convert them into Vitamin A. Beta Carotene is the most efficient way of getting Vitamin A into our bodies, and it has high antioxidant qualities, which help protect the cells from being damaged. Children of 4 to 8 years should get about 400 mg daily of Vitamin A, and a dosage of 600 mg is recommended for children aged 9 to13. Look for vegetables rich in colour – carrots, spinach, sweet potatoes and green peppers – to get your fix of Vitamin A.

Remember auntie, a great way to get full nutrients is by eating organic foods, which will help you avoid chemicals that do damage to the body. And don't forget to properly wash hands (that includes thoroughly washing the back of the hands and fingernails, and lathering soap on the hands for 20 seconds), and get a good night’s sleep of solid eight hours.

Stay tuned for more health boosting ideas for nieces and nephews from our experts!


Andrea Donsky and Randy Boyer are co-founders of NaturallySavvy.com.