How to Boost Your Child’s Immune System Naturally?


Best Foods, Recipes and Tips to Charge Kids’ Immune System Naturally

Immune system is one of the body’s many mechanisms which fight against foreign bodies and harmful microbes, thus preventing infections and diseases. Maintaining a child’s immune system healthy and active is any parent’s major concern. A few simple tips and food items are all that takes improve your child’s immune system naturally and fast. Read on to know what they are.

Foods to Supercharge the Immune System in Children

The easiest way is to slip these into your child’s daily diet and you’re done!

Fruits and Veggies

Citrus FruitsVitamin C is a huge immune booster, especially for kids. It is a proven cure for colds and flu that are common in children. Fruits rich in Vitamin C like
Oranges, papaya, grapefruits and strawberries.



Vegetables Rich in Vit C: Bell peppers, broccoli, sweet peppers, etc help boost your child’s immunity. Raw bell papers are best source of Vit C. Bell Paper and Corn Salad is best way to make children eat the raw bell papers happily.
Immunity Booster Salad: Slightly cooked Broccoli pieces + chopped raw bell pepper (green, red and yellow pepper) + Cooked Corns + whipped yogurt + Some Sugar. This colourful salad having crunchy vegetables and creamy yogurt make it an awesome salad for the whole family. Give this salad regularly to make your child’s immune system stronger.

Allicin present in garlic fights bacteria and infections. Especially effective in cold and flu. Raw garlic is more effective than the cooked. But as most of kids do not like the taste of the raw garlic here is a tip: Roast garlic just for the smokey flavour then crush and add it to tomato base pasta or add it over pizza or hide it inside the sandwiches.

Sweet Potatoes:
Sweet Potato
Power packed with Vitamin A sweet potatoes are very healthy for kids to.
Sweet Potato Chips for Kids: Don’t worry they are not really chips, the name is to trick kids to make them eat this healthy snack.
– Wash the sweet potatoes, scrub the skin to remove the dirt. Wash again.
– Without peeling, make thin slices.
– Take some butter in a frying pan and now just cook then slices, turn and let them turn a little brown.
Little crispy from outside and soft from inside these slices are best snack for your kids loaded with Vit A.

Healthy mushrooms
For fighting third bodies in your body you need healthy and enough white cell. Mushrooms help you make white cell the warriors. 😀 Kids love mushrooms in soups, pizza, salads. If your kid doesn’t like mushrooms, then you can hide the small pieces in vegetable soup, in sandwiches. Make sure you wash and use mushrooms quickly. Some very good tips here to wash your mushrooms.




We all know how healthy spinach it. The beta carotene and antioxidants present in this leafy green vegetable


Yogurt is filled with beneficial germs called probiotics that not just help in digestion but also helps in fighting sickness. Studies have shown that yoghurt can lower the risk of colds, infections and strep throats by 19%.

Lean Meats

meat chicken


Lean meats are loaded with protein which goes a long way in building your child’s strength and stamina. Adding to this, they also have enough zinc which is a key nutrient to help developing immunity naturally and fight off infections.
Chicken Bones Soup for immunity:
chicken soup
Make soup from chicken with bones rather than just boneless breasts. It contain amino acids that are anti-inflammatory and hence better health to fight diseases.
Hot Chicken soup in cold help hydrate body and loose the nasal secretion which is way of reacting your body to get rid of bacteria and viruses

Shell Fish




The power house of Zinc, Oysters will provide your child’s immunity to strengthen with healthier production of white blood cells. Oysters are one of super foods on earth so having them regularly is very good for a healthy body. Note: Raw oysters are not recommended for young children hence make sure you cook them properly while serving kids.

Crabs contain proteins, minerals, vitamins and Omega-3 fatty acids. But the reason why Crabs are good for healthy immunity is the Selenium in Crabs. The Selenium is a vital nutrients which boosts defence system of antioxidants and prevents the damage to tissue and cells.
Note: Shell fish are not safe for young babies (below 12-14 months).

Nuts and Seeds: Tasty and Nutritional

Walnuts and Almonds:
Walnuts are rich in omega-3 fatty acids which are known to fight illness. Studies have shown that omega-3 fatty acids help the body fight against respiratory infections.

Sunflower Seeds:
The antioxidants in sun flower seeds along with loads of nutrients like Vit B6 and E, Minerals like Magnesium and phosphorus are densely packed in Sunflower seeds. These seeds are delicious and fun to eat so your kid will not be reluctant to eat. If your children are younger than 5 years old, you better give them the kernels from seeds. If your child doesn’t like the raw seeds then, roasting is an option.

Healthy Spices for Healthy Body:

turmeric powder
Greatly respected by Ayurveda, Turmeric is very effective in cleaning the third bodies. Turmeric is Anti-fungal, anti-viral and also fights cancer forming cells. The antioxidants and anti-inflammatory properties of turmeric are beneficial for supercharging your child’s immunity.
Tip: The turmeric accompanied by black pepper (which is also healthy for immunity improvement) is absorbed better by body. But please note these both spices are known to induce body heat so use it adequately.
Remedy for cold: Add a pinch of turmeric to hot milk and feed it your child.

Cinnamon is packed with antioxidants: proanthocyanidins and polyphenols and has anti-fungal, anti-viral, anti-bacterial properties. Know more about Cinnamon Health benefits here.

Tips to Maintain Health and better Immunity

There are several other tips that you can follow to develop your child’s immune system naturally. Here they are:
• One spoon of honey in the morning will boost your child’s immunity easily and effectively.

• Eggs are great sources of protein and other vital nutrients. Feeding your child an egg everyday aids in his/her immunity functions.
eggs for baby

• It is a huge misconception that children who are isolated from other children especially in play area can be healthier. It is necessary for your kids to come in contact with germs so that their immune system will develop its own mechanisms to deal with such contacts in the future.

• Washing hands thoroughly before meals and after returning home will prevent a lot of infectious illnesses.

• Gargling with water at least once a day will help your child have a cleaner mouth since many infections starts from there.

• It is necessary that your child has ample playing time. Physical exertion helps greatly in boosting their immunity.
Kids Enjoying

• Getting enough sleep is an absolute necessity. It is when your child’s body recuperates from the day’s activities and prepares itself for the next day.
Now that you know how to increase immunity in children naturally, you can happily say goodbye to those runny noses, coughs and allergies that your children suffer and see them growing strong and healthier.


About Author


An IT professional, a mom of two, Sapana had belly-only pregnancies in her life & has lost 15Kg weight twice. Along with fitness, Sapana is an expert in Indian names & has helped scores of Indian parents to shortlist suitable baby names by virtue of her years of expertise in Sanskrit origin names & logical approach towards cultures & trends during the name research. Drop a comment to get help from her.


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    Your article is good. I also think a balanced diet and on time vaccination is important to boost immune system naturally. Also, parents should adopt a healthy routine as kids consider their parents as their role model and follow their path. So, it is necessary to set a good example for your kids to develop good habits.

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  5. Avatar

    My baby is 02 years old. She is too weak. I have to forcefully feed her as she doesn’t eat health food. She likes only junk food. I tried my best to convince her by telling the drawback but she doesn’t listen. Do you have any good suggestion.

    • Sapana

      Hi Devika,
      First of all you should not force child to eat. I understand you feel helpless and just want her to eat healthy.
      1. Dont buy any unhealthy snacks/junks. Dont keep them at all in kitchen. No cookies, no chocolates, no chips. If they see it, they know they can get it.
      2. Try new recipes, make use of Cheese/paneer in paratha/sandwich, olives/vegetable pickles, fruit salads etc.
      3. Rewards: They work on kids older than 2 years, Let her watch her favorite cartoon show only after she finishes the food
      4. Have meals together. Most of Indian mother prefer feeding food to kids first and then eat separately. IF you also do that, then make child sit with you at lunch/dinner and let her eat with you but dont feed her. So let her eat her on her own.
      5. Add spices. a 2 years old baby can eat nearly everything as an adult eats, Even the chilly and spices but it small amount. So add some flavors to her food.

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    My girl is allergic to cold and catches infection easily, especially in this changing weather. I am giving her milk and turmeric to improve the immunity but I think turmeric doesn’t suits her as her stomach gets upset. Can you suggest some other way to build immunity in kids. She is 03 yr old

    • Sapana

      Hi Alia,
      Turmeric is known to induce body heat and turmeric milk should not be given daily.
      3 yrs old child’s digestive system is still immature.
      One spoon of honey daily in morning, one egg every day and fibrous fruits rich in Vit C are best to build immunity in children who catch cold easily.

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