Immune Booster for Kids: Top Foods and Daily Habits

When you are a parent or caregiver, your first responsibility is caring for the health of your child. Your children are in constant touch with other children through school, sports, and extracurricular activities, and due to this, they are exposed to many different types of bacteria, viruses, and germs while interacting with other children.

Although no one can ever provide a 100% guarantee that your child couldn't possibly be exposed to something harmful, there are many natural ways to help give your child the strongest immune system possible. The food that they eat along with the habits they have will have a huge influence on their body's immune system. So let's take a look at some of the best foods to help boost your child's immunity and the daily habits you can encourage your child to have in order for them to be healthy and happy overall.

Key Takeaways

1. Increase Immune Functionality with Brightly Colorful Citrus Fruits & Berries: Eating enough citrus fruits and berries high in Vitamin C along with foods with antioxidants will naturally help to build a child's immune system.

2. Gut Bacteria = Immune System Strong: The good bacteria in yogurt are beneficial for children's gut health and are necessary when it comes to fighting off infection.

3. Dark Leafy Vegetables = Immune Boosters: Incorporate dark leafy vegetables such as spinach and kale into your child's diet to help them build a strong immune system to fight germs and bacteria.

4. Water, Sleep & Exercise = Immune Boosters: Helping your child get enough rest, exercising regularly, and drinking sufficient amounts of water will help to maintain a strong immune system.

5. Teaching Children Healthy Habits = Healthy Children: Teaching children how to manage their stress levels, practice good hygiene, and create a regular routine will keep their immune system healthy.

Why Do Your Kids Need a Strong Immune System?

The immune system acts as the body's defense against harmful attackers such as bacteria, viruses and other pathogens. Maintaining a strong immune system for children is critical not only for helping them to avoid becoming ill; but also for supporting their overall physical, emotional and cognitive development by enabling them to remain healthy enough to attend school or participate in sports; consequently, to have access to all available educational opportunities. A healthy immune system aids children in preventing frequent colds, flu, and various other illnesses that would otherwise interfere with their daily routine. Stamina also doesn't have to be achieved through expensive supplements or difficult-to-follow regimens, instead the majority of the immune support benefits will come from using the most basic foods and routines in daily life to help strengthen and support the immune system so it can provide optimal functioning.

Top Foods to Boost Immunity in Kids

1. Citrus Fruits

Citrus fruits are rich in Vitamin C. It helps to boost the immune system, and also plays an important part in the production of WBCs. [1] White blood cells are the ones that help the body fight an infection. Citrus fruits include oranges, lemons, grapefruits, and tangerines. These fruits are rich in vitamin C and can easily be incorporated into a child's diet. They are eaten whole, juiced, or as a smoothie.

Besides their vitamin C content, citrus fruits also have a lot of fiber, which helps in digestion and also boosts health. For kids, one glass of orange juice in the morning or some citrus fruits for an afternoon snack could prove to be a great way to boost their immunity.

2. Yogurt

Did you know that a significant portion of the immune system resides in the gut? A healthy gut microbiome is crucial for immunity, and probiotics, the "good" bacteria, help maintain balance in the digestive system. Yogurt is an excellent source of probiotics. [2]

If you choose plain, unsweetened yogurt as an alternative to other dairy products, you can also mix any fruit/fruit puree and/or a drizzle of honey with it. After the kid has tried this snack for a while (a couple of weeks), if they do not enjoy the yogurt by itself, you could use it in smoothies and/or add granola and/or topped with berries. Foods containing probiotics help your body develop good gut bacteria, therefore assisting your body defend itself from infection(s).

3. Leafy Greens

Nutrient-rich leafy vegetables include spinach, kale, and Swiss chard. They are full of vitamins ( C, A) as well as minerals (iron) that help boost our immune systems by fighting infections. Getting children to eat vegetables may be difficult; therefore there are many ways to add leafy greens into their diet, such as adding spinach into scrambled eggs, blending kale into smoothies, or sneaking some green into pasta sauces or soup. By adding these superfoods into children's meals, you are providing them with the nutrients needed to keep their immune systems working properly. [3]

4. Garlic

Garlic has been known for many years to help with health issues, such as boosting the immune system. The herb contains a compound named Allicin, which has both anti-microbial and anti-inflammatory characteristics. Not only is garlic delicious, but it can also help give kids extra protection against infections. Since younger children may be sensitive to the flavor of garlic, try using small amounts in sauces, soups, roasted vegetables, etc. It can also be added to meat dishes and added to homemade salad dressings for additional taste and flavor, while helping to improve the child's immunity. [4]

5. Berries

Blueberries, strawberries, raspberries, and other fruits known as 'berries' are full of antioxidants, especially flavonoids that protect the body from free radicals that can damage cells in the body. Berries are also high in vitamin C, which helps boost immunity. Your child will love having a handful of berries for a quick snack or yogurt, or mix them into a smoothie. You can even freeze berries to make a cool, healthy snack on hot days! [5]

6. Nuts and Seeds

Almonds, walnuts, sunflower seeds, and chia seeds are examples of nuts and seeds. They contain lots of healthy fats, vitamin E (which is required for the body's defense) and zinc. Both vitamin E (an antioxidant) and zinc (an essential mineral) have functions related to the body's ability to fight infection. Nuts or seeds can be added to your child's diet by using them in things like cereal, granola bars, or smoothies. A handful of nuts also makes for a convenient and healthy snack that provides an energy source for the child as well as anti-infective qualities.

7. Chicken Soup

Chicken soup is commonly regarded as a comfort food; however, it offers many health benefits – both of which are true in their own right! Specifically, the broth of the soup (particularly if it's made with bone-in chicken) gives your body collagen and amino acids needed to repair tissue as well as provide support to your immune system through the action of these substances after being consumed. Additionally, Chicken is an excellent source of zinc, which is an important component to help your immune system respond properly to illness.

By making homemade chicken soup containing fresh vegetables, you are ensuring your child a wholesome meal full of nutrients and will help support your child's immune system when they have a cold/flu.

Daily Habits to Strengthen Immunity in Kids

It's not just what your child eats, it's also about how they take care of their bodies every day.Here are some habits that can help boost their immunity and keep them healthy:

1. Proper Sleep Routine

Having a sufficient quantity of hours spent resting is essential to maintaining a healthy immune response. During the sleeping state, children can use the time and the energy they have accumulated during waking hours to repair damaged tissue and develop resistance to disease-causing microorganisms. As evidenced by numerous studies, lack of sleep contributes to an impaired immune response in individuals who do not receive their recommended hours of sleep nightly.

Ensure that your child has sufficient hours of rest according to their age group. For instance, 9 - 12 hours of rest nightly is recommended for children in the 6 - 12-year-old age groups. To help your child achieve the required amount of sleep every night, you may wish to establish a consistent schedule for going to sleep and waking up, limit screen time in the evenings before bedtime, and create a conducive sleeping environment by keeping the noise and light levels around or near the sleeping area at a minimum level.

2. Exercise for Immunity

Routine exercise promotes better blood flow, lowers swelling, and boosts an individual's ability to fight off infections. Physical movement comes naturally to children yet will be found through formalized methods of enjoyment such as playing on organized teams, dancing, and/or free play outdoors (all three of which give children regular opportunities for movement).

The American Academy of Pediatrics (AAP) recommends that every day, your child should engage in 30 to 60 minutes of intentional movement based on their ability level and age. This not only helps to keep them healthy but also contributes to developing their immune system's ability to fight off infection; therefore, more active your child is, the healthier their immune system will be.

3. Drink Plenty of Water

Overall, staying hydrated is an important factor for good bodily health including immunity. Our bodies use water to help eliminate waste and support our digestive system, while maintaining an adequate amount of hydration will allow nutrients to be absorbed as the body should. If a person has become dehydrated, their immune system can become compromised and therefore they are at an increased risk for illnesses. Encourage your child to drink water throughout the day, and, if they don't find the water appealing, try adding fruit such as lemon, lime, or berries to the water to make it more palatable.

4. Teach Good Hygiene

One of the simplest yet most effective ways to prevent the spread of germs is by teaching your child proper handwashing techniques. Encourage them to wash their hands frequently, especially before eating and after being outside or in public spaces. Good hygiene is one of the most powerful defenses against illness. You can make handwashing fun by singing a short song while they wash their hands, ensuring they do it for at least 20 seconds.

5. Reducing Stress

Increased stress hormones such as cortisol cause a decrease in the immune system's efficiency. Children will not have the same pressure as adults; however, they do still experience sufficient amounts of stress related to school or peer groups or their activities outside of school. Teaching your child methods of relaxation (deep breathing, yoga, and mindfulness) can help them manage their own stress while also helping to strengthen their immunity. Additionally, having family time (time spent together) and ensuring you are supporting your child emotionally by creating a safe environment will all contribute positively to your child's overall health.

Vitamins and Supplements for Boosting Immunity in Kids

A healthy immune system, when working properly, provides children with health and activity as well as some measure of protection from ordinary infections. An adequate diet contributes greatly to the immune system but also vitamins and dietary supplements may assist in supporting the immune system whenever there are some gaps in the nutrition of a child. Here are the most commonly recommended dietary supplements for children's immune health:

1. Vitamin C helps keep your body's white blood cells healthy so they can fight infections and act as a powerful antioxidant

2. Vitamin D enables your body to regulate its immune response and supports bone strength/health

3. Zinc is an important mineral that helps develop immune cells and assists with wound healing

4. Iron transports oxygen throughout your body and is needed for overall energy level.

5. Probiotics help balance your gut's "good" bacteria, which helps support your body's immune system.

When selecting a kids supplement, it is imperative to do so carefully; children have different nutrition needs than adults). Children's nutritional supplements are manufactured with children in mind and provide an age appropriate dosage. Children's nutritional supplements can come in different forms (gummy bears, chewable tablets, liquid) to ease the use of the supplements by the child.

Final Thoughts

Strong immunity is important for your child's health. Including foods that contain beneficial nutrients to a healthy meal, such as citrus fruits, yogurt, leafy greens, garlic, and berries, combined with a healthy sleep habit, proper exercise, and hydration of the body, is important in building a strong body for your kid against diseases.

However, it is important to note that no food or particular habit will completely help your child in avoiding illnesses. The golden rule is to ensure that you have an everyday routine that involves the consumption of various nutrient rich foods, exercise, rest, and stress managing techniques. With a few very basic and consistent behaviors, you are sure to have a very strong and prepared immune system for your child, despite what may come your way.

FAQ's on Immune Booster for Kids -

Q1 - How can I boost my child's immune system?

Daily healthy practices, such as nutrition, sufficient sleep, exercise, updated vaccinations and practicing good hygiene, will help a child develop an adult-like immune system. Reducing sugar and stress is also an important part of developing a child's immunity.

Q2 - What is the best immune booster for kids?

Nuts, seeds (e.g., sunflower seeds) and citrus fruits (e.g. orange and amla) as well as leafy green vegetables (e.g. spinach) can help boost a child's immune system because they contain both Zinc and Vitamin-C.

Q3 - Are immune boosters safe for kids?

Vitamins and herbal immune boosters have been found safe when used under the guidance of a pediatrician, but these types of supplements are typically not needed for healthy children. Providing teenagers with a wellness-focused, balanced diet containing whole foods along with adequate sleep is considered to be the best means of enhancing and boosting immunity.

Q4 - What are signs of weak immunity in kids?

Signs of a weak immune system in children may include frequent infections, slow recovery from illness, ongoing fatigue, poor appetite, slow wound healing, digestive problems, repeated ear or skin infections, and delayed growth.

Q5 - At what age is a kids' immune system the strongest?

Children's immune systems still developing, will continue to become stronger until about the age of 7-8. The early years in a child's life are when their immune system learns to fight off germs. A child's immune system develops significantly between the ages of 3-4 but does not reach its maximum potential until later in a child's life.

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