10 Ways to Boost Your Child's Immunity - Foods That Can Boost Immunity In Kids

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July 30, 2020
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 immune boosting foods
15 Foods That Boost the Immune System

UN International Day of Peace

  • The nutrients that boost immunity Immunity is the buzzword today and rightly so.  Clearly how strong our body's disease fighting system is what determines whether we will succumb to myriad infections, and also decide just how fast we are ab to get out of it and with least damag to milder symptoms. 

  • We are all born with an innate immunity, but this needs to be propped up on an everyday basis to keep it fighting fit.  While factors like stress control, regular exercise, avoiding pollution and sleeping enough are very important, the fact remains that what we eat has a hug bearing on how prepared our body is to fight attacks from the environment.  To build our immunity we need to eat a rounded diet that is balanced and takes care of our everyday calories and nutrient requirements.  

  • This can be taken care by eating more of the good food like fresh fruits and vegetables and less of the bad like fried and junk foods, eating a wide variety and practicing moderation - three big rules of staying healthy.  special circumstances demand special steps focus on specific and what we are facing today needs us to focus carefully on specific nutrients to keep our immunity in good shape.


Immune boosters for kids and Immune boosting foods,immunity system

 immune boosting foods
15 Foods That Boost the Immune System

  1. Citrus fruits

  2. Red bell peppers

  3. Broccoli

  4. Garlic

  5. Ginger

  6. Spinach

  7. Yogurt

  8. Almonds

  9. Sunflower seeds

  10. Turmeric

  11. Green tea

  12. Papaya

  13. Kiwi

  14. Poultry

  15. Shellfish


Other tips
Immune system boosters


Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system booste

1. Citrus fruits

Popular citrus fruits include:

  1. grapefruit
  2. oranges
  3. clementines
  4. tangerines
  5. lemons
  6. limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

  1. 7 mg for women
  2. 90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the new coronavirus, SARS-CoV-2.


2. Red bell peppers


  • If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a Florida orange (45 mgTrusted Source). They’re also a rich source of beta carotene.
  • Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

3. Broccol


  • 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.
  • The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. ResearchTrusted Source has shown that steaming is the best way to keep more nutrients in the food.

4. Garlic


  • Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
  • Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
  • Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger


  • Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.
  • While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
  • Ginger may also decrease chronic painTrusted Source and might even possess cholesterol-lowering propertiesTrusted Source.

6. Spinac


  • 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.
  • Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

7. Yogurt

  • Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
  • Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
  • Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
  • Clinical trials are even in the works to study its possible effects on COVID-19.

8. Almonds


  • When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
  • It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
  • Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percentTrusted Source of the recommended daily amount.

9. Sunflower seed


  • Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
  • Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
  • Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

10. Turmeric

  • You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
  • ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.

11. Green tea

  • Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
  • In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
  • Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.

12. Papaya

  • Papaya is another fruit loaded with vitamin C. You can find doubleTrusted Source the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
  • Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

13. Kiwi

  • Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
  • Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

14. Poultry

  • When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
  • Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.
  • Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.

13. Kiwi

  • Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
  • Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the restof your body functioning properly

14. Poultry

  • When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
  • Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.
  • Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.
  • Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

15. Shellfish

  • Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.
  • Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

  1. oysters
  2. crab
  3. lobster
  4. mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet:

  1. 11 mg for adult men
  2. 8 mg for most adult women
  • Too much zinc can actually inhibit immune system function.
  • More ways to prevent infectionsVariety is the key to proper nutrition. Eating just one of these 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 you and your family from the flu.
Red bell peppers


  • If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a Florida orange (45 mgTrusted Source). They’re also a rich source of beta carotene.
  • Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

Almonds

  • When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
  • It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
  • Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percent
  • Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains (1):
Fiber: 3.5 grams

Protein: 6 grams

Fat: 14 grams (9 of which are monounsaturated)

Vitamin E: 37% of the RDI

Manganese: 32% of the RDI

Magnesium: 20% of the RDI

  • They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
  • This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
  • It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes.
  • Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
  • While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.
  • Almonds Are High in Vitamin E, Vitamin E is a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world's best sources of vitamin E, with just 1 ounce providing 37% of the RDI.

9.Yogurt


  • Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
  • Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
  • Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defences against diseases.
  • Yogurt is one of the most popular fermented dairy products in the world, made by adding live bacteria to milk.
  • It has been eaten for thousands of years and is frequently used as part of a meal or snack, as well as a component of sauces and desserts.
  • In addition, yogurt contains beneficial bacteria and may function as a pro-biotic, providing a variety of health benefits above and beyond plain milk.
  • Most yogurt is white and thick, but many commercial brands are artificially coloured.
  • Vitamins and Mineral
  • Full-fat yogurt contains almost every single nutrient you need.
  • However, nutritional value varies substantially among different types of yogurt.
  • For example, the nutritional value may depend on the types of bacteria used in the fermentation process .
  • The following vitamins and minerals are found in particularly high amounts in conventional ogurt made from whole milk
  • Vitamin B12. This nutrient is found almost exclusively in animal foods .
  • Calcium. Milk products are excellent sources of easily absorbable calcium 
  • Phosphorus. Yogurt is a good source of phosphorus, an essential mineral that plays an important role in biological processes.
  • Riboflavin. Milk products are the main source of riboflavin (vitamin B2) in the modern diet .

10.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.
  • Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

Nutrition fact


The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):

  1. Calories: 23
  2. Water: 91%
  3. Protein: 2.9 grams
  4. Carbs: 3.6 grams
  5. Sugar: 0.4 grams
  6. Fiber: 2.2 grams
  7. Fat: 0.4 grams

Vitamins and minerals


  • Spinach is an excellent source of many vitamins and minerals, including (3):
  • Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
  • Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
  • Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
  • Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.
  • Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.
  • Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.
  • Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

11.Green Tea


  • Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
  • In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
  • Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
  • Green and black tea both contain caffeine, a known stimulant. Green tea contains less caffeine than black tea — about 35 mg per 8-ounce (230-ml) cup, compared with 39–109 mg for the same serving of black tea. Caffeine stimulates your nervous system by blocking the inhibitory neurotransmitter adenosine. It also aids the release of mood-enhancing neurotransmitters like dopamine and serotonin.
  • Green and black tea contain polyphenols that have strong antioxidant effects, potentially reducing your risk of heart disease. Also, they both have caffeine to increase alertness and focus and L-theanine, which releases stress and calms your body.

12.Lemon Water


  • Lemon water is all the rage these days. Many restaurants serve it routinely, and some people start their day with lemon water instead of coffee or tea. There’s no doubt lemons are delicious, but does adding them to water make you healthier?
  • Much of the evidence supporting lemon water’s health benefits is anecdotal. Little scientific research has been done specifically on lemon water, but research exists on the benefits of lemon and water separately.
  • Here are seven ways your body may benefit from lemon water.
  • lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the common cold in some people, but studies are conflicting.
  • Vitamin C may reduce your risk of cardiovascular disease and stroke, and lower blood pressure.
  • While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. According to the United States Department of AgricultureTrusted Source, the juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily amount for adults is 65 to 90 milligrams.
  • Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles. A 2016 laboratory study showed that a citrus-based drink helped prevent the development of wrinkles in hairless mice.


13. Appl


  • Apples are a popular fruit, containing antioxidants, vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, they may help prevent several health conditions.
  • Apples come in a variety of shapes, colors, and flavors and provide a range of nutrients that can benefit many different aspects of a person’s health.
  • Apples are rich in fiber, vitamins, and minerals, all of which benefit health. They also provide an array of antioxidants. These substances help neutralize free radicals.
  • Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures. If too many free radicals accumulate in the body, they can cause oxidative stress, and this can lead to cell damage. This damage can contribute to a range of conditions, including cancer and diabetes.

Apples contain a range of antioxidants, including:

  1. quercetin
  2. catechin
  3. phloridzin
  4. chlorogenic acid

Learn more about good dietary sources of antioxidants here.

  • The sections below look at previous research into apples’ potential health benefits.
  • Apples contain fiber, vitamin C, antioxidants, and potassium. A medium sized apple provides the following:

  1. 13–20% of a person’s daily fiber needs
  2. 9–11% of a person’s daily vitamin C needs
  3. 4% of a person’s daily potassium needs

Fiber appears to help manage blood pressure, which may reduce the risk of cardiovascular disease. etc


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