While we should be experiencing blossoms and longer days, Spring can also trigger seasonal allergies especially in children.
What if your kitchen could become your best first line of defence? According to registered dietitians from the Association for Dietetics in South Africa (ADSA), you can’t boost your immune system overnight with quick fixes, but you can support it, starting with consistent, colourful, whole food meals packed with nutrients.
Why we get sick now
It might seem odd when Spring is all about sunshine, flowers and fresh air, but it’s also a time when many kids (and adults) start sneezing, sniffling, coughing or rubbing itchy eyes. Here’s how the experts break it down:
- Pollen levels rise as flowers bloom, triggering allergic reactions like hay fever.
- Temperature swings can confuse the immune system – chilly mornings and warm afternoons make it easier to catch colds.
- More time outdoors means increased exposure to allergens like grass, dust and mould.
- Spring colds spread easily in school settings, especially after the close-contact months of Winter.
- Diet changes – we often shift to lighter meals in Spring, but it’s important to keep nutrition strong to support growing bodies and immune systems.
With a focus on good hygiene, immune-supporting foods and a little allergy-awareness, you can help your child stay healthy and happy all season long.
Forget boosting
Instead of reaching straight for supplements, think about food as your family’s everyday armour. Dieticians declare whole foods – not pills – are what truly support a strong immune system. That’s because nutrients in food interact with each other in powerful ways – something isolated vitamins can’t replicate.
Natural protection
Nature knows what it’s doing. As we shake off Winter, Spring brings a fresh wave of fruits and veggies that do more than just taste great, they help support growing bodies and strong immune systems.
In-season favourites like peas, asparagus, baby spinach, beetroot, green beans and fresh herbs are packed with nutrients like Vitamin C, folate and antioxidants that help the body defend against lingering colds, boost energy and support healthy skin and digestion.
And don’t forget berries, apples and avocados – full of fibre and immune-loving phytochemicals that are especially helpful during allergy season.
Top tip: The more colours you add to the plate, the better. Aim for a rainbow of fresh produce – raw or lightly cooked – to give your kids the natural edge they need to feel great.
Gut-immune fix
Did you know around 70 per cent of your immune system lives in your gut? That’s why a happy tummy means better defence against bugs. Here’s how to support gut health through food:
Add fibre: Think lentils, chickpeas, oats, apples, pears, broccoli and carrots.
Fermented foods: Amasi, yoghurt, sauerkraut or kefir all feed your gut’s good bacteria.
Eat the rainbow: Aim for 30 different plant foods a week – variety is key!
Limit processed foods: These can feed the wrong microbes and cause inflammation.
Stay hydrated: Water helps digestion, nutrient absorption and keeps your gut lining strong.
Comfort food
This easy veggie mince recipe is a healthy, hidden-veggie dinner idea that kids can help make.
What you’ll need: 1 tbsp olive oil; 1 chopped onion; 2 cloves garlic; 1 grated carrot; 1 grated baby marrow; ½ cup chopped spinach; 500g lean beef or ostrich mince; 1 tsp turmeric, 1 tsp dried herbs; 1 tin chopped tomatoes; 2 tbsp tomato paste; ½ cup grated butternut (optional); ½ cup cooked lentils; salt and pepper (light on salt for little ones)
Optional extras: mushrooms, soy sauce, ginger, lemon juice or a pinch of cinnamon.
How to make it: Sauté onion and garlic in olive oil. Add all the grated and chopped veggies. Cook for 5 mins. Add the mince, breaking it up until browned. Stir in herbs, tomato paste and chopped tomatoes. Simmer for 20 mins. Add lentils, season, and cook for 5 more mins.
Serve it: Over brown rice or wholewheat pasta, inside wraps, on a baked sweet potato or topped with mash for a quick cottage pie.
