Improve Immune Health in Young Athletes
The immune system, something we don’t worry about until we get sick. But when it fails us, it typically really fails us. For your kids, getting sick isn’t the end of the world, even though it might feel like it — especially if it happens right before a big game. Use nutrition as a tool to improve immune health in young athletes.
If your young athlete has an important event coming up, keeping them healthy should rate a little higher on your priority list right now.
The focus should be on two things:
- Nutrition
- Sleep
Nutrition to Improve Immune Health
These are the focus foods to Improve immune health in young athletes and reduce the risk of illness.
Vitamin C and Beta-Carotene
To start with the obvious — fruits and vegetables are a great place to start. Two major nutrients to focus on are vitamin C and beta-carotene.
Here are some good choices to get those nutrients:
- Oranges
- Bell Peppers
- Kiwi
- Strawberries
- Cantaloupe
- Sweet Potatoes
- Mango
- Cabbage
Zinc
Zinc is often hailed as a pair to vitamin C during cold and flu season. Zinc deficiency is linked to a weakened immune system. Having enough zinc in the diet is essential for a healthy immune system.
- Beef
- Oysters
- Pork
- Chicken
- Fortified cereal (check label)
- Chickpeas
- Yogurt
- Cashews and almonds
Vitamin D
Vitamin D should be no surprise to make the list. It is important to keep your immune system healthy and reduce inflammation.
- Fortified dairy milk and plant based milk (check label)
- Mushrooms (must say on packaging)
- Salmon
- Eggs
- Tuna
- Fortified cereal (check label)
Prebiotics/Probiotics
This recommendation comes from the importance of keeping your gut healthy. Probiotics help introduce good bacteria into the gut and prebiotics feed that bacteria — they are both important.
Prebiotics
- Bananas
- Garlic
- Onions
- Asparagus
- Leeks
- Fiber from plants— fiber can ferment in your gut and have a prebiotic effect
Probiotics
- Yogurt with live cultures
- Refrigerated sauerkraut
- Kimchi
- Kombucha
Sleep to Improve Health
Sleep is restorative. Increased sleep times have led to improved performance in multiple sports to include swimming, sprinting, basketball, and tennis. This also improves mood and decreases stress.
If your athlete is training 5 to 7 days a week, ensure they are sleeping commensurate to their age. Homework, stress, and lifestyle can all keep our athletes up late, but helping them understand the link between sleep and performance is an important role as a parent.
When staying in a hotel or unfamiliar place prior to a competition, create a comfortable environment to enhance the length of sleep.
