4 Ways to Boost Your Children's Immune System

Cold and flu season is here! 

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Runny nose, constant coughs, ‘tis the season for bugs to go around. It's the gift that keeps on giving! With nutrition in mind, you can keep the entire family healthy. Learn four ways you can help protect your little one's immune system this winter season.


Probiotics are "good bacteria" that live in the gut. They help keep the gut healthy, to ensure the immune system functions well. Foods that contain probiotics are:  yogurt, kefir, sauerkraut, fermented pickles and tempeh. When picking out a yogurt, choose the ones that have the liquid on the top…these are live bacteria! Dietary supplements can also be a good choice to boost the immune system of your children.

Omega-3 Fatty Acids

 This is a type of fat that helps the immune cells function properly to support the immune system. Foods high in Omega 3s include walnuts, salmon, sardines, trout and flax seeds. Nuts and seeds are great in smoothies.

Fruit and veggies

Fruit and vegetables especially those high in Vitamin A, Vitamin C, Vitamin E, Zinc, and iron help support the immune system.

Vitamin A  protects the body from infections by keeping the skin, tissues in the mouth, stomach, intestines and respiratory system healthy. Foods high in Vitamin A include sweet potatoes, avocados, carrots, kale, spinach, red bell peppers, apricots, fortified foods like eggs, milk, and cereal

Vitamin C helps form antibodies that will help strengthen your immunity! Foods high in Vitamin C are citrus fruits. These include oranges, grapefruit, tangerines, red bell pepper, papaya, strawberries and tomato juice.

Vitamin E is an antioxidant that helps clean up toxins in the body. Foods high in Vitamin E include fortified cereals, sunflower seeds, almonds, vegetable oils, hazelnuts, and peanut butter.

Zinc helps keep the immune system working properly and also helps wound healing. Foods high in zinc include lean meat, poultry, seafood, milk, whole grains, beans, seeds, and nuts

Iron. Have you checked out the latest article on iron? You can find out more information about iron and its health benefits here .

Immune Boosting Ideas

·       Soups rich with pumpkin and acorn squash topped with nutrient-packed nuts

·       Green leafy salads topped nuts, cranberries, sweet potato, or sauerkraut

·       Breakfast pumpkin muffins

Exercise and movement 

Moving the body helps circulate oxygen and helps improve blood flow. Physical activity may help flush bacteria out of the lungs and airways! 


Naureen Hunani