The 8 kids superfoods and how to sneak them into lunchboxes

September's return to school sees thousands of excited children heading back to the classroom - but within weeks, parents start to battle with coughs, tummy bugs, runny noses, and sore throats. Known as the 'September sickness surge' by teachers and parents, it comes as a new Covid variant is sweeping the UK as levels of the virus rise.

The latest data by the UK Health Security Agency (UKHSA) shows a spike in Covid cases, rising 7.6 per cent from September 3 to 1,664 cases on September 10. Now as the NHS indicates that children experience 5 to 8 colds per year on average, Paediatric dietitian Karine Patel at DietitianFit has shared the eight immune-boosting foods to support children returning to school with, along with practical serving tips

BROCCOLI:

"Broccoli contains a mix of vitamins A, C, and E, which all play an important role in the immune system. Vitamin A strengthens the body's first line of defence, the skin and mucous membranes.

"Vitamin C takes care of white blood cell production, while vitamin E acts as an antioxidant, shielding cells from damage. Broccoli also contains sulforaphane, a compound linked to strong immune defences, and lots of fibre for gut health."

How to Serve:

In a food blender, blitz into pasta sauces, where the flavours will be hidden with tomatoes. Steam lightly and top with a little cheese, a familiar taste kids love. Add to green pesto with olive oil, garlic, and parmesan to go with pasta.

ORANGES & CITRUS FRUITS:

"Mandarins, oranges, lemons and grapefruit are all citrus fruits that have a high source of vitamin C, which is vital for immune function. Vitamin C triggers the production of lymphocytes and phagocytes, white blood cells that fight infections. It also supports wound healing and keeps skin healthy, acting as a physical barrier from germs."

How to Serve:

You can pop mandarin or clementine segments straight into lunch boxes with no chopping needed. Squeeze orange or lemon juice into water instead of squash. Make a 'rainbow fruit salad' mixing citrus with apples, grapes, and berries.

BERRIES:

"Blackberries, raspberries, strawberries, and blueberries are packed with antioxidants, vitamin C, and polyphenols, which help lower inflammation and increase immune response. A study found that children who regularly eat berries show better markers of immune health than those who don't."

How to Serve:

Blend into a smoothie with oats or a banana for a filling breakfast drink. Stir into porridge or yoghurt for added colour and sweetness. Make pancakes or oat muffins with berries as a 'treat' that's actually healthy.

EGGS:

"Eggs are superfoods packed full of nutrition with vitamin D (key for immune function), vitamin B12, a high source of protein, selenium, and zinc. Vitamin D is especially important as many UK children are deficient, particularly in autumn and winter when sunlight is reduced. Protein is great for building and repairing body tissues, vital when children are growing fast."

How to Serve:

Cook mini egg muffins with chopped vegetables and cheese, perfect to snack on. Slice boiled eggs into fun shapes using cutters. Scramble with peppers or spinach for a colourful breakfast.

YOGHURT:

"Seventy percent of the immune system is found in the gut. Probiotics in yoghurt (live 'good' bacteria) support balancing gut flora, which also strengthens immune defences. Yoghurt is additionally a great source of protein and calcium for growing bones."

How to Serve:

Layer into a 'make your own yoghurt sundae' with nuts, berries, and seeds. Freeze into ice lollies or pouches with topped fruit. Mix into smoothies for a creamy texture.

CARROTS:

"Rich in beta-carotene, which the body turns into vitamin A. This keeps eyes healthy and strengthens skin and mucous membranes, the body's first physical barrier against germs. Carrots also provide fibre, keeping digestion and immunity running smoothly."

How to Serve:

Spiralise into 'carrot noodles' for a fun way to mix with spaghetti. Add grated or finely chopped carrots into burger patties or Bolognese. Bake into carrot pancakes or muffins with cinnamon on top.

NUTS & SEEDS:

Nuts like almonds, walnuts, and cashews and seeds such as sunflower, chia, flax, and pumpkin are high in vitamin E, and antioxidants that help cells battle infections. They also supply healthy fats for brain development, magnesium, zinc, and proteins. Just make sure you check with your little one's school for any nut allergies, as eating them at home might be more suitable and safer option.

How to Serve:

Put a few pumpkin or sunflower seeds on top of cereal or porridge. Spread almond or seed butter onto apple slices. Roll energy balls using nut butter, oats, and seeds.

OATS:

Oats are high in beta-glucans, a type of soluble fibre know to enhance the immune system's ability to fight infections. Also, a source of zinc, a mineral linked to reducing the duration of a cold. Oats are slow-releasing carbohydrates providing steady energy, key for focus and concentration during class.

How to Serve:

Bake homemade flapjacks or energy bars with children as an engaging activity and add a banana instead of refined sugar. Blend oats into smoothies for added thickness and fibre. Make overnight oats the night before school, serve with fruits and a drizzle of honey.