Expert's top foods to feed your children to help tackle coughs and colds

Families across the UK are battling the seasonal onslaught of flu, coughs, and colds that can knock even the heartiest members off their feet. Preventative measures to strengthen the immune system become vital in keeping these ailments at bay.

Notably, recent updates from the UK Health Security Agency (UKHSA) indicate a spike in flu and Respiratory Syncytial Virus (RSV) infections, particularly in schoolchildren aged five to 14. The chill of winter combined with diminished vitamin D levels—thanks mostly to less sunshine—pose extra challenges for parents trying to safeguard their kids' health.

Offering expert advice on bolstering immunity is Dr Alexis Missick, a GP collaborating with UK Meds, an online pharmacy. She provides key insights into why sickness escalates during the colder months and shares four nutrient-dense foods to keep illnesses at arm's length.

READ MORE: Two of world's rarest Harry Potter first editions could fetch £100k auction

Winter bugs and Children

Dr Missick discusses how to fend off common wintertime viruses and offers tips for easing coughs and colds among infants and children. She highlights the causes of increased illness during winter: "Around this time of year, people are indoors more, with different groups of people and in close proximity to one another. The spaces people gather in don't tend to be ventilated, so unlike in the spring and summer months where people meet outdoors, we are more likely to pick up germs from one another."

"Immune systems are also weaker and less supported at this time of year as we tend to get less vitamin D. To combat this, giving your children foods filled with vitamins and nutrients can help to strengthen their immune systems and stop them from getting ill is important.", reports the Mirror.

"You can even try giving children multivitamin gummies to be sure they are getting enough. Examples of some immune-boosting foods to feed your children include:

• Citrus foods: grapefruits, oranges and lemons, as well as other citrus fruits, are full of vitamin C which helps boost immunity
• Red bell peppers: another great source of vitamin C
• Broccoli: filled with vitamins and minerals, including vitamins C, E and A as well as other antioxidants
• Yoghurt: greek yoghurt is filled with live activities which help to strengthen your immune system

What causes cold and flu and what are the symptoms?

"Haemophilus influenza is the leading virus causing cold and flu, other viruses include rhinoviruses, Parainfluenza to name a few. They are easily spread from person to person through the air (coughing and sneezing), contact (our hands).

"Symptoms for this include coughing, sneezing, runny nose and a low-grade fever. If you or your children start presenting these symptoms, you should avoid social gatherings to prevent the illness from spreading."

What to do when you start feeling ill

"Drink lots of water and rest to help your body to recover. If you or your child has a high fever which is not settling, a productive cough or difficulty breathing, you should visit your local GP for advice."

Soothing symptoms

"If your child or baby starts showing signs of cold and flu, you should start by encouraging hydration with water, breast milk or formula to keep the baby hydrated and help thin mucus. Using a cool-mist humidifier in the child's room can also help with a blocked nose or congestion".

"For children over the age of one, honey can be useful in soothing a sore throat or cough. Honey should not be given to babies under the age of one."

Doctor's top hygiene tips to prevent sickness

Keep your nails trimmed and clean

"It's easy for germs to breed and thrive in the grime that can build up behind the nails. Keep your, and your children's nails neat and trimmed and always pay attention to behind the nails when washing your hands."

Covering your mouth and nose with your elbow when coughing or sneezing

"Teaching children to cough or sneeze into a tissue (and bin it) is best practice when it comes to avoiding the spread of germs. If this is not possible then getting into the habit of using your elbow, rather than hands is more hygienic and reduces the spread of germs."

Avoid touching your nose, mouth and eyes

"Because your hands can carry germs, you should avoid touching your nose, mouth or eyes with unwashed hands. Most people forget about the eyes being included but they're still a way for bacteria or viruses to get into the body."

Wash your hands

"Handwashing is very important and reduces the spread of germs. People should wash their hands for 20 seconds at a time, often throughout the day, using hand sanitiser gel when on the go. Parents should encourage their children to get into a good routine of washing their hands regularly when they are at school."