Going back to school means new routines, earlier mornings and busier days for the whole family. Good sleep, regular physical activity and a varied, balanced diet are the foundations of children's everyday wellbeing – and a few key nutrients play a particularly important role.
Why a balanced diet matters for children
Children are growing fast, so their nutritional needs are high relative to their size. A colourful plate with fruit and vegetables, wholegrains, pulses, dairy or fortified alternatives, eggs and oily fish helps provide the vitamins and minerals they need every day.
Key nutrients for children's immune system
- Vitamin C contributes to the normal function of the immune system. Good sources: citrus fruits, kiwi, strawberries, peppers and broccoli.
- Vitamin D contributes to the normal function of the immune system and is needed for normal growth and development of bone in children. In the UK, sunlight is limited from October to March, which is why public health guidance suggests considering a vitamin D supplement during these months.
- Vitamin A contributes to the normal function of the immune system. Sources: eggs, dairy, carrots, sweet potato and leafy greens.
- Zinc contributes to the normal function of the immune system. Sources: meat, dairy, pulses, seeds and wholegrains.
- Iron contributes to normal cognitive development of children. Sources: red meat, pulses, fortified cereals and green leafy vegetables.
Healthy back-to-school habits
- Sleep: keep a consistent bedtime – most primary-school children need 9–11 hours a night.
- Breakfast: start the day with a balanced breakfast combining wholegrains, fruit and a source of protein.
- Movement: encourage at least an hour of active play every day.
- Hygiene: teach children to wash their hands regularly, especially before eating.
When a food supplement can help
A food supplement can help complete a child's diet when it is difficult to obtain enough of certain nutrients from food alone. Our children's syrup Dr. Immune Five, for children aged 3 and over, contains organic functional mushroom extracts with vitamins C and D, which contribute to the normal function of the immune system.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If your child has a medical condition or takes any medication, speak to your GP or pharmacist before giving any food supplement.