A well-functioning immune system is important for growth. A child with a healthy immune system can lead a life full of vigor. Your child is often exposed to bacteria and other harmful microbes during playtime which may cause illnesses or diseases. In order to build a strong immune system, you must focus on good nutrition, including immunity foods for kids, physical activity, adequate rest, and hydration for your child.
Let’s find out more about the role of immunity for kids, immunity boosting foods for kids, and some tips for boosting immunity in this blog.
Table of Contents
A body’s capability of fighting germs and bacteria is referred to as immunity. As parents we are all aware that our kids are constantly exposed to bacteria and viruses as they indulge in outdoor activities and games, due to this their immune systems require adequate nourishment to prevent diseases and promote health. Including immunity foods for kids will help them build strong defense power, support overall growth and development.1
Children’s immune system undergoes maturation during the growth phase, and they are more prone to infections.2 The following factor also affect their immunity-
A well balanced diet is important for your child to get all the important nutrients to fight against infections and grow well. Immunity foods for kids include protein-rich foods, foods rich in vitamins like Vitamin D, E and C, minerals like zinc, selenium, probiotics and a diet rich in immunity boosting foods for kids. These foods help your child maintain a resilient immune system. 1,2
Children who are physically active and indulge in regular sports or physical activities are shown to have better lung function, motor skills, body composition, and immune system. 3
Adequate sleep is essential for body repair and unwinding after a playful day, hence your child must sleep well. 1
Morning sunshine is considered a good source of vitamin D, which plays an important role in the functioning of the immune system. So, make sure your child gets some morning sunshine, monitor vitamin D levels and with doctors supervision consider supplements if levels are low.1
Positive emotions have a great role in maintaining a strong immune response. A positive, supportive, and encouraging environment is essential to support your child’s overall development. 1
In addition to supporting tissue growth and development, nutrients also play a role in the body’s defense mechanism against infections. Poor nutrition raises the risk of illnesses and infections. Nutrients such as protein, vitamins (vitamin A, vitamin C, vitamin D) and minerals (zinc, selenium) play an important role in the body’s immune system functioning. Hence, optimal nutrition is required to support both immunity and growth of your child. A well balanced diet will support the immune system, cell growth and is essential to maintain optimal health status.
Immunity boosting foods are those foods that support immunity due to presence of essential nutrients involved in immune system functioning. Include these immunity boosting foods for kids to keep them away from infections or illnesses:7
Vegetables and fruits having Vitamin C – Indian gooseberry (amla), lemon, oranges, sweet lime, guava, kiwi, papaya, pineapple, berries such as raspberries, strawberries, black currants, vegetables like green, yellow, red bell peppers, raw mango, tomatoes, drumstick leaves and parsley.
Vegetables and fruits having Vitamin A – sweet potato, green leafy vegetables like spinach, turnip greens, romaine lettuce, pumpkin (orange squash), carrot, red pepper, mango, papaya, apricot, muskmelon (orange).
are a source of healthy bacteria (probiotics) and protein, both support immunity.
It contains immuno-nutrient “curcumin” and all mothers know turmeric to be a strong immune booster. Freshly pounded black pepper along with turmeric has shown absorption of immuno-nutrient curcumin in turmeric.
It is well known for its anti–microbial nature and commonly added to Indian foods
is another immune supporting ingredient used daily in many Indian households.
an essential spice used by many in India. Clove oil has anti-bacterial, anti-oxidant effects and is known to relieve respiratory discomforts like cough and cold.
both in powder form and cinnamon oil support immunity due to its anti-oxidant effects.
contain healthy fats, vitamins and minerals that support immunity.
provides healthy fats, vitamin B6 and copper that are involved in immune system functioning.
are another nut that Vitamin B6 to keep up the immunity level.
loved by many and readily available in India. They are a source of protein, healthy fats and manganese, all of which support immunity.
as you all must know, has anti-microbial and anti-inflammatory protection against infections.
are known to have high anti-inflammatory properties that support immunity
these contain vitamin B6, magnesium and are high in selenium, that support immunity.
To prevent infections and diseases you must include immunity foods for kids. Children with a strong immune system not only grow well, they also perform academically well. Including immunity boosting foods for kids, making sure kids are physically active, have good sleeping habits, and hygiene will help the child grow healthy, strong and lead a happy life. Sometimes you may be unable to include all of these immunity boosting foods for kids, because of food preferences, allergies or simply because your child may not eat enough. Here is where nutritional drinks like Complan come in as a useful support to a balanced diet. Complan not only has 63% higher protein than leading malt based nutritional drink, it also has a total of 34 vital nutrients essential for your child’s growth, immunity and overall development.
1 Shaheen, S., Saheefa, & Khan, S. (2023). Immunity boosting home remedies for school children. International Journal of Recent Scientific Research, 14, Article 1405.0643. https://doi.org/10.24327/ijrsr.2023.1405.0643
2 Morales, F., Montserrat-de la Paz, S., Leon, M. J., & Rivero-Pino, F. (2024). Effects of malnutrition on the immune system and infection and the role of nutritional strategies regarding improvements in children’s health status: A literature review. Nutrients, 16(1), 1. https://doi.org/10.3390/nu16010001
3 Carlsson, E., Ludvigsson, J., Huus, K., & Faresjö, M. (2016). High physical activity in young children suggests positive effects by altering autoantigen-induced immune activity. Scandinavian Journal of Medicine & Science in Sports, 26(4), 441–450. https://doi.org/10.1111/sms.12450
4 Pai, U. A., Chandrasekhar, P., Carvalho, R. S., & Kumar, S. (2018). The role of nutrition in immunity in infants and toddlers: An expert panel opinion. Clinical Epidemiology and Global Health, 6(4), 155–159. https://doi.org/10.1016/j.cegh.2017.11.004
5 Park, J. S. (2022). Clinical importance of immunonutrition in infants: A review of the recent literature. Gastroenterology, 65(7). https://doi.org/10.3345/cep.2021.00570
6 Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in Nutrition, 9, Article 1082500. https://doi.org/10.3389/fnut.2022.1082500
7 Ashaolu, T. J. (2020). Immune boosting functional foods and their mechanisms: A critical evaluation of probiotics and prebiotics. Biomedicine & Pharmacotherapy, 130, 110625. https://doi.org/10.1016/j.biopha.2020.110625
8 Čolić, M., Bekić, M., Tomić, S., Đokić, J., Radojević, D., Šavikin, K., Miljuš, N., Marković, M., & Škrbić, R. (2022). Immunomodulatory Properties of Pomegranate Peel Extract in a Model of Human Peripheral Blood Mononuclear Cell Culture. Pharmaceutics, 14(6), 1140. https://doi.org/10.3390/pharmaceutics14061140
You have clicked on a link which leaves Zydus wellness's website, and you will be redirected to a third party website. Zydus Wellness makes no representations nor has any supervision or control over the quality, content, reliability or security of the third party website, nor shall Zydus / its affiliate be responsible / liable for its use.
