Top 10 Foods to Boost Kids Immunity

September 28, 2021 3:30 am

Published by Dominika

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With autumn beginning and colder weather coming, it’s time to boost our immune system. Even more important is to boost the immune system of our children, who will be in direct “contact” with bacteria and diseases at school.

Before you start stuffing yourself with various chemical vitamins and pills, realize that you don’t need it at all. All you and your kids need is regular exercise in nature, a healthy diet, little stress, plenty of sleep and rest, as well as mental health care, and in addition no smoking and alcohol for adults. Those who strictly follow the recommended hygiene measures do not have to worry about any diseases.


There are actually many foods that boost immunity. However, the best is the seasonal food, available everywhere and the ones we almost always have at home.

10 Foods Boosting Immune System

1. Honey

Honey is a great helper for boosting immunity. One Austrian study showed that regular consumption of honey decreases the level of free radicals in the body and improves the state of immune defense. Two tablespoons of honey a day are enough. By the way, manuka honey is especially effective.

2. Garlic, Ginger and Horseradish

Plants with pungent substances, such as horseradish, are very valuable to the immune system. These are sulfur compounds that cleanse the blood and have an anti-inflammatory effect. Garlic also benefits the blood vessels – it protects them. Ginger also contains these substances. Among other benefits, these warm the body, thus support metabolism.

3. Lemon and Kiwi

Kiwi is a real vitamin bomb. People who eat two kiwis a day will almost cover the daily dose of vitamin C. Lemons also contain a lot of vitamin C. A glass of water with lemon juice in the morning supports the immune system and helps a good start to a new day. Vitamin C has an antioxidant effect and binds free radicals, which benefits the immune system. On top of that, vitamin C can help even when we already have a cold, because it has antibacterial effects.

4. Herbs

Various herbs have supportive effects on immunity. For example, dandelion: All its parts – flowers, stems, leaves and roots – are full of healthy ingredients such as vitamins, bitter substances and minerals. Daisies are full of carotene and nettle contains more valuable active ingredients than spinach. You can draw iron and magnesium from nettle, which detoxifies and cleanses.

5. Sauerkraut

Whoever wants the best for their body eats sauerkraut every day. Because it contains almost everything a healthy body needs: vitamins (A, B, B12, C and K), minerals (sodium, potassium, magnesium and calcium), amino acids and also a little fiber. Sauerkraut is also one of the best known fermented foods, it contains lactic acid bacteria.

6. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

7. Spinach

Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

8. Sweet Potatoes

Sweet potatoes are high in beta-carotene, which studies have shown to increase the number of white blood cells and increase the activity of killer cells.  Sweet potatoes are also a great source of vitamin C, which is another immune system enhancer.

9. Seeds

Serve a variety of seeds, such as pumpkin, sunflower, and flax seeds, to boost their immune systems.  By eating a wide variety of seeds, you’ll be getting vitamin E, zinc, and omega 3 fatty acids, all of which help your immune system. 

10. Yogurt

Yogurt is full of good gut bacteria called probiotics which help to prevent bad bacteria from colonizing the stomach. The best way to cultivate this good gut bacteria is to consume food that is high in fiber as well as good bacteria, such as yogurt and fermented foods like pickles, kimchi, and sauerkraut.

Supplements

Despite the parents’ best efforts, most kids don’t eat enough fruits and vegetables to really give their immune systems a boost, which is where supplements come in. For instance, vitamin C and echinacea are two very effective supplements that can be taken daily throughout the late fall and winter months, to help prevent illness.

Echinacea can be found at natural food stores and dosing information is often indicated on the packaging for ease of use. Zinc is another essential mineral that makes it easier to recover from colds and flu relatively quickly. It can be found in liquid and capsule form in health food stores as well.

Vitamin C helps the immune system to create new cells and this is what the body needs as we encounter more viruses and illnesses. Vitamin C can be found in cherries, peppers, broccoli, oranges, lemons, limes, kiwi, kale, and Brussel sprouts.

Vitamin A may increase the immune system’s response to viruses and it can be found in papayas, carrots, broccoli, spinach, and kale.

Vitamin D3 is an essential vitamin that can specifically reduce the risk of coronavirus and respiratory disease. The best way to get vitamin D is by playing outside in the sunshine, and 10 to 15 minutes in the sunshine without sunscreen is often enough to get your daily requirement.

How to Prevent Infections

Eating just one of these 10 immune system-boosting foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. Eating right is a great start, and there are other things you can do to protect yourself and your family from the flu, cold, and other illnesses.

To further boost immunity, children should limit sugar intake and junk food, especially leading up to the winter months, as sugar can really lower one’s immune system. The artificial colors and chemicals you’ll find in junk food can also harm the immune system, so it’s a good idea to keep treats to a minimum during the winter months.

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All Baby Health Seasonal Tips

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