4 Foods that Boost Children's Immune Systems

Today we'll share 4 foods that will help naturally boost your children's immune systems. Learn more.
4 Foods that Boost Children's Immune Systems

Last update: 23 April, 2021

One of the main factors of a proper diet is that it should help strengthen your immune system. By consuming a good supply of nutrients, you’re able to improve the differentiation in your body’s white blood cells. This, in turn, increases your body’s defenses. As a result, you can reduce the likelihood of getting sick. That’s why, today, we’ll share 4 foods that boost children’s immune systems.

In addition, it’s also important to encourage physical activity. By instilling these good lifestyle habits as well as a proper diet, you’ll see great results.

Foods that boost children’s immune systems

Remember, it’s not all about including the following foods in your child’s diet. In addition, you need to ensure that their diet is balanced and varied.

4 Foods that Boost Children's Immune Systems


Yogurt is a food with a lot of beneficial health properties. For example, it contains proteins with high biological values and minerals, like calcium. In addition, yogurt has probiotics, which are bacteria that affect the way the immune system functions. 

According to a study published in the journal Probiotics and Antimicrobial Proteins, including probiotics in your diet increases the biodiversity of your microbiota. As a result, the intestinal barrier becomes less permeable, which means fewer harmful microorganisms and toxic compounds can circulate. 

Red meat

Despite its bad reputation in recent years, red meat is still considered a healthy food. However, that’s only if you avoid subjecting it to unhealthy cooking processes like frying or grilling. Otherwise, it’ll acquire trans-fatty acids and polycyclic aromatic hydrocarbons, which can be harmful to your health. 

In addition to protein, red meat contains significant amounts of zinc. This mineral is important for guaranteeing the cellular differentiation of the various elements in the immune system. This is confirmed by research published in the journal Nutrients. 

A zinc deficiency could lead to defective testosterone production in men, which causes problems with development. Despite its positive attributes, you should still only eat red meat in moderation. We recommend replacing it with fish when possible. 


Nuts are another one of the foods that can help boost children’s immune systems, among other benefits. They’re known for their high levels of protein as well as their omega-3 fatty acids. These nutrients help to regulate the body’s inflammatory states. In addition, they increase the efficiency of these systems’ functions.

Also, they’re a good source of zinc and other minerals that are involved in many important physiological reactions.


Vitamin C is another nutrient that has been proven to play a decisive role in strengthening the immune system. This nutrient is plentiful in peppers, but it can also be found in citrus fruits. 

Not only is this nutrient useful for improving immune system efficiency, but it’s also responsible for promoting collagen synthesis. In addition, it can even act as an antioxidant, neutralizing the formation of free radicals. As a result, they help to reduce the risk of developing complex diseases in the medium and long term.

4 Foods that Boost Children's Immune Systems

Other foods that have significant amounts of vitamin C are strawberries, kiwis, and some root vegetables, like potatoes and sweet potatoes. 

Diet can boost children’s immune systems

One of the pillars of a healthy diet is variety. By including foods that will boost children’s immune systems in your kid’s diet, you’ll be able to improve the overall function of their defenses. As a result, they’ll be less likely to develop viral illnesses during the colder months.

In addition, you should keep in mind that you can use supplements to ensure your child is getting enough nutrients. However, you should talk to a doctor before you do so. They’ll be able to recommend the optimal dosage and the ideal products.

Lastly, you can’t forget that physical activity is the key to improving your immune system’s function. In addition, getting proper rest is very important, especially during your child’s first years of life. This will help them develop properly.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • La Fata G, Weber P, Mohajeri MH. Probiotics and the Gut Immune System: Indirect Regulation. Probiotics Antimicrob Proteins. 2018 Mar;10(1):11-21. doi: 10.1007/s12602-017-9322-6. PMID: 28861741; PMCID: PMC5801397.
  • Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017 Nov 25;9(12):1286. doi: 10.3390/nu9121286. PMID: 29186856; PMCID: PMC5748737.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.