18 Foods that Boost Immunity in Children


So, your child is prone to colds and infections? As a mother, this can be rather frustrating and heart wrenching. Thankfully, you can boost your child’s immunity by simply tweaking his or her diet. Listed below are 18 foods that you must include in your child’s diet regimen to boost his immunity.

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Foods that Boost Immunity in Children

The first seven years of a child’s life form ideal time for the immune system to take shape. Children are prone to various diseases. Moreover, this is the phase when the basic immunity takes shape to maintain the overall health throughout the life. Therefore, mothers need to be aware of the necessary foods that provide the child with resistance power. Different foods contribute to the immune system of the child, which builds up over a period of time. Here are eleven foods that your child needs to boost up the immunity system at an early age.


Eggs are one of the most important foods for your child. In fact, it can be termed as a ‘superfood’. You can provide eggs to your child in any form, boiled, scrambled or poach. Eggs contain substantial amounts of proteins, vitamins and minerals. Egg yolk also contains antioxidants that boost up the overall immunity of the body. The best part is, they taste awesome and you will have no hitch while feeding them to your child. While eggs can be prepared in many forms, doctors recommend boiled eggs for the kids, as the nutritional value remains intact when the food is boiled. You can provide a boiled egg to your child either with breakfast or lunch.

Green vegetables

Green vegetables like spinach, cabbage, cauliflower and broccoli are full of antioxidants. They are effective in fighting infections that are common in kids. A strong immune system needs carotenoids and vitamins, which green vegetables contain in large quantities. They bolster the future immunity system as well. As the child grows up, he needs substantial amounts of antioxidants in their systems to counter the oxidative effects on the body. Green vegetables should find their way into the food chart of your child. You can prepare soups for your kid, as they provide them with high amounts of energy without diminishing the food value.

immunity in child



Pumpkin is one of the vegetables that your child needs to develop a powerful immune system. They contain Vitamin A, Vitamin C, antioxidants, magnesium, folate and manganese. These help children to grow a strong immunity system.

Root vegetables

You should provide foods to your child that strengthen the respiratory system. Root vegetables perform this task well, when you feed them in the right quantities to your child. Potatoes, sweet potatoes and carrots help to keep away respiratory diseases in children. Later in their lives, people face different respiratory problems like asthma, bronchitis and other ailments. Providing the child with root vegetables from an early age will prevent these diseases to a certain extent in future.

Garlics and onions

Onions and garlics contain good amounts of sulfur compounds. They are effective in fighting off cancer. The compounds, known as ‘flavanoids’, are present in ginger as well. It builds up an immunity against cancer and prevents the disease from affecting the body in future. Today, cancer is one of the greatest killers in the world, considering the diseases. The number of cancer patients is increasing over the years. With the right amounts of garlic, onions and ginger in the diet, the chances of cancer decrease in the long run.


The high volume of Vitamin C in capsicum is beneficial in strengthening the immune system against colds. Children are prone to fever, cough and cold. A strong immune system keeps off diseases and maintains a healthy system in the children. They need a stable resistance against viruses causing all these diseases. A good resistance power in the early years helps to fortify the system in future as well.


Berries are important components of a child’s diet, as they are rich in antioxidants. Blueberries, blackberries, raspberries and cranberries should find a place in your child’s diet. The oxidative effect has to be reduced in the body in order to maintain a seamless health. Make sure this immunity grows from an early age in your children. Berries can be served individually or with breakfast or other meals. The best time to feed your children with berries is after the lunch.


Lentils consist of different types of pulses. Physicians often recommend these to be incorporated into the diet of your child. They are enriched with proteins, which help to build new tissues and cells. The folate and potassium content in pulses boost up the immunity system in children. During childhood, the children grow fast and this requires proteins. They are the building components of their cells. Apart from this, proteins also heal ruptured tissues and wounds. You can prepare different preparations using, these pulses and serve to your child during lunch.



Soaked nuts and grains are good for children, as they provide the body with large quantities of energy and are easily absorbed by the body. They also add to the immune system, keeping off diseases in the long run. You can provide a bowl of sprouts to your kid every morning. It will help them to remain energetic throughout the day and maintain high standards of immunity. Children are susceptible to a number of diseases. They can withstand these attacks if they grow the right kind of defence mechanism in their bodies right from the beginning.


This fruit is loaded with huge potentials that can boost up the immunity in children. It contains Vitamin A, Vitamin C, fibre and potassium. All these are necessary to develop a strong defence mechanism in the body that comes beneficial in the long run.

Seeds and nuts

Nuts and seeds contain high volumes of Vitamin E. These are immunity boosters and contain antioxidants. Seeds like sunflower seeds, flax seeds, and pumpkin seeds boost up the immunity in the children. Nuts include almonds, walnuts and other varieties. You can easily serve nuts and seeds in normal form or by soaking them in water. A bowl of soaked almonds at the start of the day energizes the body, besides boosting up the immune system.


Orange juice is often recommended by physicians for children. The reason is, orange contains good amounts of Vitamin C and antioxidants. You need to give oranges to your child to help his immune system take shape.


Curd, or yoghurt, contains probiotics. These are known as ‘good bacteria’ that strengthen the immune system in kids. These days, yoghurt is a component of various health shots. It has the ability to fight off microorganisms and strengthening the immunity system. During illnesses, doctors prescribe this food to children. However, you can feed them curd anytime to maintain the health of the immune system.


Papaya is often recommended as an immunity-boosting food for kids. They contain good amount of Vitamin B, folate and potassium. You can prepare a papaya soup, and feed it to your child with rice. Ripe papaya can be served as a fruit dish. Alternatively, papaya can be served to your children along with other vegetables in mixed preparations. They help in keeping off common ailments in children and also toughen up the immunity system for good health in future.



Watermelon is a favourite food for most of the kids. They are refreshing in nature and provide large quantities of fluid to the body. Besides, Glutathione, an important antioxidant, is present in watermelon and it helps the baby to strengthen the immune system to keep infections at bay. Children readily consume watermelon due to their sweet taste.


Cheese is one of the best sources of zinc. It maintains the defence mechanism of the body in children. Zinc helps in the formation of antibodies, which are important in strengthening the body in combating various diseases. You can either pair up cheese with slices of bread and give it to your child for breakfast, or drop cubes of cheese in milk. Whatever preparation, it is, kids love cheese and readily consume them.


Carrots are one of the most important vegetables recommended for children. It contains good amounts of beta carotene. In the body, this is converted to Vitamin A. It plays a major role in retaining good eyesight in children and regulating the defence system against diseases. In order to bolster the immune system in your child, give him carrots along with the meals. Carrots can be boiled or consumed as a raw vegetable. You can also give it to your child in the form of salad.


Turmeric helps the body to strengthen the defense system, keeping cold and flu at bay. During the early years, children are susceptible to various types of fevers, cough and cold. Turmeric contains good amounts of curcumin, which builds up a strong immunity against viral infections, causing the flu. You can simply feed him with more cooked food containing turmeric. Vegetables and chicken curries generally contain turmeric as one of the coloring ingredients.

Frame a balanced diet chart to ensure all these foods are included in your child’s diet in enough quantities. Seek professional advice for better results. A complete, well-balanced diet chart consisting of all essential nutrients delivers a strong immune system to your child, which remains as an asset to good health in future.