Boost your child’s immune system

Kids in school and daycare are in close contact and can easily spread infections, and a strong immune system can help your child recover more quickly if they get sick. Kids with healthy, well-supported immune systems may have a lower risk of certain infections or complications, but not necessarily avoid chronic disease. Chronic illnesses in adulthood are influenced by many factors — genetics, environment, lifestyle, exposures and chance.

“Children who maintain good overall health — including a well-functioning immune system — may have better long-term wellness into adulthood,” says Morgan T. Decker, MD, a pediatrician at Mount Nittany Health.

There is no magic wand or supplement to create an ironclad immune system. However, nutrition and lifestyle habits can boost your child’s immune system and keep them healthier this year.

The role of a healthy diet

Healthy foods are the best source of nutrients and vitamins that your child needs to support their immune system. Knowing what a healthy, balanced diet should look like can be overwhelming, though.

A balanced diet for a healthy immune system includes lots of fruits and vegetables, whole grains and lean protein. Dairy and healthy fats should also be included. But what about the stuff that your kids may ask for or see others eating at school? Unfortunately, those snacks may fall into the foods that should be avoided.

“Highly processed foods are often low in nutrients and high in added sugars, salts and unhealthy fats. For growing children, these ingredients can contribute to poor energy levels, unhealthy weight gain and long-term risks such as cardiovascular disease,” says Dr. Decker. “Try to encourage whole, minimally processed foods to help support healthy growth, development and lifelong eating habits. Of course, a treat every once in a while is OK too!”

5 building blocks to boost your child’s immune system

If you’re looking for ways to boost your child’s immune system, ensuring that they are getting enough of key vitamins and nutrients can help.

Because sunlight and other natural sources aren’t always readily available, it’s helpful to focus on getting key vitamins and minerals through nutritious foods all year long.

Vitamin D

Some of your child’s vitamin D will come from soaking up sunshine, but that can be harder to do during the winter or while in school. Foods like fatty fish are a good source, but your child’s palate may not prefer the taste. Fortified foods like milk, yogurt and orange juice can also offer vitamin D.

Recommended daily intake by age:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1–12 years: 15 mcg (600 IU)
• Teens 13–19 years: 15 mcg (600 IU)

Zinc

Zinc is one of the most helpful minerals to boost your kid’s immune system. Protein-based foods like oysters, red meat and poultry are the best sources of zinc. Beans and nuts also offer zinc, just not quite as much as animal-based sources.

Recommended daily intake by age:

• Birth to 6 months: 2 mg
• Infants 7–12 months: 3 mg
• Children 1–3 years: 3 mg
• Children 4–8 years: 5 mg
• Children 9–13 years: 8 mg
• Teens 14–18 years (boys): 11 mg
• Teens 14–18 years (girls): 9 mg

Exercise caution when consuming zinc. Too much zinc can cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headaches.

Probiotics and prebiotics

“A balanced gut can support a healthier immune system. Probiotics are ‘good’ live microorganisms that help keep the gut and body healthy when taken in adequate amounts. They naturally live in our digestive tracts and play an important role in digestion, immune function and overall health. Prebiotics are special types of dietary fiber that can feed those healthy bacteria in your gut, helping them to grow and work better,” says Dr. Decker.

Probiotics can be found in yogurt, kefir, sauerkraut, pickles, miso and apple cider vinegar. Prebiotics are plant fibers found in green bananas, plantains, jicama root, yams and asparagus.

Additional nutritional supplements to consider:

• Omega-3 fatty acids (ALA): Alpha-linolenic Acid (ALA) is the plant form of Omega-3 fatty acids. ALA is shown to help fight illness. ALA can be found in walnuts, pumpkin seeds, hemp, chia seeds and ground flax seeds. In general, nuts and seeds offer an abundance of nutrients, including protein, fiber, good fats, potassium, magnesium, zinc, copper, and vitamins E, B6, B12 and A.
• Antioxidants: Antioxidants help to protect cells in the body from damage and disease. Foods rich in antioxidants include berries, green veggies like broccoli, and dark, leafy greens like spinach, kale, collard and mustard greens. In addition to antioxidants, they are packed with other vitamins and nutrients like vitamins A, C, B2, B6, K, potassium, folate, magnesium and zinc. Vitamin C is a key component for boosting immunity and can be found in citrus fruits and strawberries.

Lifestyle factors for immune support

We’ve talked about food and healthy nutritional choices, but is there anything else you can do to help build your child’s immune system? The answer is yes! There are lifestyle factors that can support a healthy immune system, too.

• Adequate sleep: Restful sleep is essential for everyone, especially your children. Sleep is when your body rests, regenerates and heals, allowing your immune system to function at its best.
• Physical activity: Get them moving! “Regular physical activity helps children build stronger immune systems, making the bodies more resilient and better able to fight off infections,” says Dr. Decker. “Most people associate playing sports with being active, but there are so many other ways to exercise including riding your bike, walking the dog, sled riding, etc.”
• Stress management: Stress takes a toll on the body and can make us more prone to illness. Help reduce your child’s stress by offering adequate downtime to play and engaging in activities they enjoy with people that make them happy.

Other considerations

Immunizations can help protect us from infections and illnesses. Talk with your child’s provider to see what is recommended based on their age.

Simple precautions can also help keep your child healthy. “To limit the spread of illness, teach and encourage good hand washing, covering your mouth when you cough and sneeze and staying away from friends and family who are sick,” says Dr. Decker.

What about picky eaters? If your child refuses to eat veggies or has a limited diet, a supplement may be a good option. Talk to your child’s provider about whether vitamins are a good fit for your child.

Sometimes, illness is unavoidable, but working to build your child’s immune system will help keep them healthy. As a parent, strive to encourage and provide a healthy, balanced diet and keep active to boost your child’s immune system.