Strengthening Immunity Through Nutrition: Our Chat with Lucinda Miller at Jaego’s House
At Lune + Wild, we’re dedicated to helping families nourish their little ones with wholesome, organic meals. Last week, Jaego’s House hosted an inspiring chat with Lucinda Miller—family naturopath, author, and founder of NatureDoc—and us. With over 25 years in naturopathy, Lucinda shared practical insights on bolstering children’s immunity through nutrition, covering everything from essential vitamins and elderberry to the importance of high-quality organic foods. She also introduced her new book, Brain Brilliance, which focuses on supporting children’s brain health and development through a balanced diet. Lucinda’s expertise offered a fresh perspective on keeping little ones healthy throughout the winter months.
Supporting Immunity with Essential Nutrients
Lucinda opened the conversation by discussing the vital role of vitamin D in children’s immunity. In the UK, where sunshine is limited, many children are at risk of low vitamin D levels, which can impact not only their immune health but also bone strength, brain development, and gut health. Following NHS guidelines, Lucinda recommended vitamin D supplements for children from October to March and suggested maintaining them even in summer if sunshine is sparse.
For dietary sources, Lucinda highlighted vitamin D-rich foods such as oily fish (wild salmon, mackerel, sardines) and organic dairy products, which tend to have higher vitamin D content.
Lucinda emphasised the importance of vitamin D and vitamin C not only as preventative measures but also as supportive tools for recovery when children do fall ill. For children being formula-fed, vitamin D is typically included in the formula, but as they transition to
weaning, parents need to supplement. The NHS-recommended daily intake of 400 IU (10 micrograms) is a minimum requirement. Lucinda explained that for children with weaker immune systems or during illness, slightly higher doses can be beneficial. For instance, a small child may safely take up to 1,500 IU, toddlers 2,500 IU, and older children up to 9-10 years can tolerate more, especially at the first signs of a cold or cough.
Vitamin C also plays a crucial role in supporting the immune system and aiding in recovery. Lucinda mentioned that even small amounts—such as two-thirds of an orange for a toddler or a whole orange for children aged four and up—can meet daily needs. During illness, she recommended increasing vitamin C intake, which can be safely done without concerns of overdose; the only side effect may be a mild tummy upset. A 10-day boost of vitamin C can help with recovery, and for children attending nursery, it’s especially important to keep their vitamin levels up to combat back-to-back illnesses. Foods like oranges, kiwi, strawberries, and pineapple are excellent sources, and turning these into fresh juices or ice lollies can make them more appealing to children.
The Benefits of Elderberry for Cold Prevention
Another topic that resonated with our audience was the natural antiviral power of elderberry. Lucinda explained that elderberry, rich in vitamin C, can help reduce the impact of viral infections. She advised offering elderberry at the first signs of illness—like sneezing or coughing—to help children bounce back quickly.
Building a Foundation for Winter Wellness
Throughout the session, Lucinda and Nadia underscored the importance of nutrient-dense, balanced meals in strengthening children’s immunity. Whether it’s through essential vitamins, high-quality dairy, or natural remedies like elderberry, focusing on a varied diet can support both immune health and overall wellness in children.
For more insights on building strong immune foundations through nutrition, be sure to follow us and Lucinda on Instagram, and explore our range of organic, ready-to-heat meals designed with your child’s health in mind.
Of course, if you’d like to watch our reel from the day, you can catch the video here.