Best 7 Immune System Boosting Foods for Kids

Parents are mostly worried about their child falling ill frequently. Are you facing the same problem, you are not alone. A child falling ill often is the top worries of most of the parents. Getting sick again and again is something that happens to most of the kids. Falling ill again and again is due to low immunity power of the children. Children with their developing immunity system are catching infections quickly from changing weather. As a parent, everyone should know what Immunity.

What is Immunity?

Immunity deals with the ability of the immune system. The primary purpose of the immune system is to protect the body against infection. Our body processes and organs that are specially developed for fighting against infections and that preventing illnesses. Every day our body faces the millions of microbes such as bacteria, viruses, parasites, fungi. And the Immunity power helps to identify these harmful microbes and destroy them. So one should strengthen the immune system, which is the essential step in achieving resistance to diseases.

Children have low immunity power at an early age, so parents can help them to increase their immunity power to fight against the various infections. There are many natural ways you can boost your little one’s immunity power. But keep in mind if your child has compared very low Immunity, then you need to consult a paediatrician.

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How to Boost Your Baby’s Immune System

Mostly seen that every time the baby gets sick, as they are developing new antibodies which will protect them in the future. But there is some effective way you can do to protect your baby and increase their immune system:

  • Breastfeeding
  • Vaccination 
  • Diet and supplements

7 Immune System Boosting Foods for Kids

Here’s a list of 7 superfoods that boost the immune system in children naturally and easily.

Green Leafy Vegetables

Green Leafy Vegetables such as cabbage, cauliflower, spinach, parsley, kale, lettuce, broccoli, help in preventing and fighting against infections. Leafy vegetables are rich in nutrients and including micronutrients such as Vitamins A, C & K, calcium, iron, magnesium, potassium etc. Leafy Vegetables are also rich in antioxidants such as beta carotene and other element carotenoids that are essential for a healthy immune system. You can offer by making vegetable soup, or put these green veggies in the sandwich and serve your kids with butter.


Probiotics are found in yogurt, which stimulates your baby immune system. 

Just make sure you are offering a low-sugar or no-added-sugar yogurt to your kids. And remember, sugar has the opposite effect on your baby immune systems. You can mix plain yogurt with a small amount of maple syrup or honey and give your kid to eat. 


Omega 3 fats are found in Salmon in a great resource. Omega 3 fats are not only essential for developing brains, but also they reduce inflammation. It also increases airflow and protects the lungs from colds and other respiratory infections. And as per the latest research, it is also indicated that Omega 3 may boost your immune system as it enhances the function of immune cells. Kids love Salmon with a sweet twist, as like Maple Apple Caramelized Salmon.

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Garlic, Onions, and Ginger

In onion and garlic, the compound sulphur is found which help to prevent cancer. The three spices Garlic, Onions, and Ginger, are immune boosting. In garlic, the active compounds Anicillin, in onions – Quercetin, and ginger – the compound shagaols is found which can prevent seasonal illness.

Citrus Fruits

Citrus fruits like oranges, limes and guavas have to consist of a good amount of Vitamin C that helps boost Immunity. And in citrus fruits, there is also found an antioxidant. And citrus fruits help your baby body to absorb the nutrients like iron and support their immune system to grow strong and healthy.

Root Vegetables

Root Vegetables such as sweet potatoes, yam, potatoes carrots, and beetroots are rich in soluble and insoluble fibre. Root Vegetables are immune strengthening and work specific to the respiratory system. As the Root Vegetables, such absorb the various amount of nutrients from the soil helps to build the gut health.


Legumes such as beans, chickpeas and lentils make up for very important vitamins and minerals. Legumes are supposed to be beneficial for your child’s health. Therefore, you must add all Legumes varieties in your baby diet plan. 

What Are The Best Vitamins For Children’s Immune System?

3 Vitamins which are essential and best for boosting your baby immunity:

Vitamin C : Vitamin C is one of the most important immune system boosters among all vitamins. So children with lack of vitamin C can even make them more prone to getting sick. You should add foods to your baby diet plan which are rich in vitamin C. You can offer your kids Fruits and vegetable such as oranges, tangerines, strawberries, grapefruits, peppers, kale, spinach, and broccoli. 

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Vitamin B6 : Vitamin B6 plays a vital role to support biochemical reactions in the immune system. Vitamin B6-rich foods such as chicken and cold-water fish such as Salmon and tuna. You can also give your kids Vitamin B6 rich foods such as green vegetables and chickpeas.

Vitamin E:  Vitamin E, which is a powerful antioxidant which helps the body fight can fight off invading bacteria and viruses. Offer foods to your baby, which are rich in vitamin E such as nuts, seeds and spinach. And Vitamin E also widens your baby blood vessels and keep blood from clotting within them. 

Final Words

As the worldwide virus creating fear, uncertainty and isolation, most parents are doing everything they can do to keep themselves and their kids healthy and virus-free. The best way to fight against the virus is to build your immunity power strong. So you can offer nutritious foods that your baby all should be consuming regularly to improve immune function. Hope the above immune-boosting foods keep your immunity level high to fight against harmful microbes. So keep continuing to offer food your baby that contain specific essential vitamins and minerals that support healthy immune function.