11 Essential Food to Boost Your Kids Immunity


Childhood is the best part of life to enjoy it thoroughly. Children being so active and outgoing need to build good immunity against the foreign bodies which they come across through the environment. We can’t all the time limit the child from certain things. It is important for them to have a good immune system to avoid any kind of illness. Low immunity makes children lethargic and sick all the time.

The immune system aims at protecting the body against the infection. It identifies and kills most of the bacteria, viruses, and parasites that interact with the human body daily. Therefore, it is our job to take care of this immune system. One can easily increase immunity through natural methods. One such method is the consumption of healthy food which boosts immunity in kids.

Top 11 Foods for Immunity in Kids

Following are the essential foods required by children to boost their immunity :

Leafy Vegetables

Green leafy vegetables such as cabbage, spinach, broccoli, lettuce help in preventing infections. These vegetables are rich in vitamin A, which has anti-infective properties and thus helps in fighting against infections. Along with vitamin A, these leafy vegetables are rich in vitamin K, vitamin C, calcium, iron and magnesium. Antioxidants such as beta carotene also help in building up a strong immune system.

foods for immunity in kids


Garlic, Ginger, and Onions

Garlic and onions contain a sulfur compound which helps in preventing the occurrence of cancer. The flavonoids present in all three are important in increasing immunity. The active compounds in garlic are Anicillin, in onions Quercetin and ginger are shagaols and gingerols. These help in preventing seasonal illnesses such as common cold and cough.


Root Vegetables

Root based vegetables such as potatoes, sweet potatoes, carrots, yams, and beetroots help in increasing immunity by working on the respiratory system. These vegetables are obtained from underground and these absorb a large number of nutrients from the soil. Moreover, these are found to be rich in water-soluble and insoluble fibers helping in maintaining gut health. A good amount of minerals, vitamins and fiber present in the root vegetables also help to strengthen the immune system of the body.


Though pumpkins are usually hated by kids they are rich in antioxidants and vitamins such as vitamin A, vitamin C. Micronutrients like manganese and folate also help in increasing immunity. It is the mother’s duty to make the dish delicious as well as healthy.

Fruits such as Oranges, Guavas

These fruits are found to be rich in vitamin C and are called as citrus fruits. Along with vitamin C, antioxidants are also found in a good amount. Such fruits help absorb iron which also helps in strengthening the immune system.

Cayenne Peppers

These are found to contain chemical capsaicin which is a rich source of vitamin C and helps in boosting the immune system to fight against common cold and flu infections.


Berries are considered very potent in strengthening the immune system. Berries like strawberries, blueberries, and cranberries contain a high amount of antioxidants that help in battling infections and inflammation in the body.


Anti-inflammatory action is the most important action of the apricots. There are anti-oxidants also present which helps in increasing immunity and fighting against common diseases that kids catch easily.



The most basic source of protein pulses. The high amount of folate, calcium, potassium along with magnesium and zinc, present in pulses help in enhancing the immune system of the body. The Lentils contain specific photochemicals that help in battling against some chronic illnesses.


Sometimes food quality and nutrients can be enhanced by processes such as sprouting. Through sprouting the bioavailability of nutrients is increased and they are readily absorbed in the body now. This helps in boosting the immunity of the body.

Nuts and Seeds

Dry fruits usually consist of nuts such as walnuts, almonds, cashew and hazelnuts whereas seeds such as pumpkin seeds, hemp seeds, and sesame seeds are important to improve the health of an individual. These contain a good amount of protein, fats, fibers, and vitamins especially Vitamin E which is known for its antioxidant property and boosting immunity.


Yogurt is known to contain good bacterias which help in maintaining gut health. These bacteria help in creating a good ecosystem that helps to keep the disease away from the body through their stimulatory effects on the immune system.


With proper healthy food intake at a regular interval of time, the immunity of kids can be boosted. Immunity plays a major role in determining the health status of an individual because we all know, health is wealth.