When kids have a diet that adequately feeds their immune system, it makes it stronger. There are various ways of getting immune system boosters and they have their way of taking effect. First of all, immune system boosters produce larger white cell armies which are better trained to fight illnesses. They also eliminate the harmful substances that have negative effects on the body. These articles will inform you about eight immune system boosting foods. If these foods are properly introduced into the kids’ diet, they will never again miss a day of school due to illness.

How to Choose Foods to Increase Immunity in Kids

There are some general rules, which if followed, will ensure that kids have the strongest immune system possible. Firstly, it is important to have a healthy and balanced diet that contains a wide range of foods. If kids only stick to one kind of food, even if it’s healthy, they will be missing out on a lot of nutrients which is not healthy at all. Instead, adults should introduce a variety of fruits, vegetables, lean proteins and whole grains to their kids’ diets.

Furthermore, moderation is the key, as an excess of anything is harmful. Excess food is wasted and leads to other serious problems. Adults should also make sure that they provide their kids with whole foods instead of processed products like orange juice. It is also important that parents try to minimize the sugar intake of their kids as much as possible. Any kind of sugar has been observed to weaken the immune system by lowering the activity of the white blood cells.

Foods to Increase Immunity in Kids

Below is a list of foods that are sure to act as immune system boosters, making kids even stronger and healthier.


Yogurt is very beneficial for kids as it contains germs that are helpful. These germs are called probiotics. Probiotics vastly improve the manner in which kids’ bodies utilize food and they also help boost the immune system, making it stronger against illnesses. Studies have revealed that kids who consumed yogurt drinks on a regular basis had lower chances of catching colds, strep throat and ear infections.



Walnuts are necessary for kids because they contain omega-3 fatty acids that are extremely healthy. Omega 3 fatty acids help reduce respiratory infections in children. These increase the effectiveness of phagocytes, which are white blood cells that kill bacteria and protect against infections Walnuts also help the body ward off sickness, as studies have found that omega 3 helps cut down the incidence of respiratory diseases in kids. Walnuts are easy to incorporate into their diet as they can be mixed into cereals or snacks.


Lean Meats

Lean meat does not usually give the impression of a food that helps boost the body’s immune system, but in fact, it does exactly that. Lean meats are rich in protein that helps maintain the kid’s strength and the zinc in it boosters the white blood cell, helping the white blood cells fights against infections.



Garlic is great for adding flavor to almost anything, but it is also great for strengthening the kid’s immune system as it stimulates and helps the white blood cells multiply and increase. This increases the effectiveness of antibody production. Garlic is good for the immune system because it contains sulfur compounds like sulfides and allicin. Furthermore, garlic is also an antioxidant that cleanses the bloodstream and helps the body guard against diseases like cancer.


Chicken Soup

Chicken in soup is more helpful against colds and nasal infections, as compared to cold or hot water and it rids the body of pathogenic viruses. Furthermore, it hydrates the body and loosens up the body’s secretions.



Mushrooms are extremely effective against flu, cold and various other infections. Mushrooms have also been found to have a range of different beneficial effects for the body’s immune system as they are antiviral, anti-tumor and antibacterial. Mushrooms that are well known for their health benefits are maitake, reishi and shitake.


Colorful Vegetables

Vegetables have important carotenoids, like beta carotene, that act as antioxidants and boost the kid’s immune system. Such carotenoids are found in vegetables that are orange, green and bright yellow.



Berries are extremely healthy for a kid’s immune system because they are abundant in bioflavonoids, Vitamin C and phytochemicals that are common in vegetables and fruits. Berries act as antioxidants against injuries to cells. Dark berries are especially effective because they have higher contents of bioflavonoids. Parents should make sure that their kids eat a healthy mix of berries regularly.



Eggs, in any form, whether poached, boiled or scrambled, are superfoods as they are the best source of vitamins and proteins. The yolk in the egg is also a good antioxidant and strengthens the immune system.


Kiwi Fruit

Since berries become extremely expensive in winters, they do not sell very well. Kiwis are a great alternative to berries and have all the nutrients that berries provide. Berries also have a high content of vitamin C that is great against colds and flu.



Cauliflower is extremely beneficial for children’s immune system but is mostly ignored because of broccoli, which is greener. Though kids usually avoid broccoli, they love cauliflower and happily eat them. Cauliflowers have glucosinolates that are good phytochemicals. They also have loads of fiber and B group vitamins that are essential for the immune system.


Beans, Chickpeas and Lentils

Around seventy percent of the body’s immune system is located in the guts, making the health of the gut imperative. Beans, such as legumes, have a lot of resistant starch and fiber, which make the good bacteria that live in the guts stronger, in turn making the immune system stronger. They are also a source of nutrients and plant protein.


More Foods to Increase Immunity in Kids



Vitamin C

Orange, strawberries and guava


Chicken, milk, fish and various other dairy foods

Vitamin A and beta carotene

Fish oil, apricots, pumpkin and milk

Vitamin E

Olive oil, green leafy vegetables, whole oats, poultry and meat


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