Boosting Immunity in Children: Nutritional Strategies That Work

Did you know that many children face frequent colds, fatigue, and slow recovery, often due to a weak immune system? A strong immune system is the first line of defence against illness or allergens and can cause fewer severe episodes of illness with faster recovery. With the right nutrition, you can help them stay strong, energized, and ready to take on the day!

Let’s dive into powerful nutritional strategies to boost your child’s immunity—discover key vitamins, essential minerals, everyday superfoods, and how to build lasting immune strength through a healthy daily diet. 

Importance of a strong immune system

We live in a world where new microbes and their variants are emerging daily. Every day, the human body comes into contact with numerous pathogens.

Every time the body comes in contact with a bacteria or virus that causes a disease, antibodies are released, protecting the body against infections. This defence mechanism is called immunity – our body’s ability to fight against disease-causing germs.

Children are continuously growing, and they consume different kinds of food and drinks and breathe more air than adults do, making them vulnerable to many different infections.

Strong immunity is a key component of overall well-being, ensuring the body’s defence mechanisms function optimally, contributing to better energy levels, mood, and overall quality of life.

Kids are born with an immature, innate, and adaptive immune system, which matures and develops strong memories of these encounters as they grow. Therefore, they constantly change and learn from different types of infections, malignancies, and autoimmune diseases.

A good immune system protects kids from various infections that can cause illnesses, which is especially important in public communities such as schools, where children are in close contact and can easily transmit infections.

In case a child does get sick, a robust immune system allows for quicker recovery. A well-functioning immune system can detect and combat pathogens more efficiently, reducing the duration and severity of illnesses. Children with a healthy immune system have less risk of developing chronic illnesses later in life. 

Role of supplements

When the immune system doesn’t work properly, it increases the risk of infections and malnutrition. This can affect the gut’s protective barrier, upset the balance of healthy gut bacteria, reduce important immune tissues, and weaken both the body’s quick (innate) and long-term (adaptive) immune responses.

A well-functioning immune system is important to maintain health in kids. Immune maturation and response to inflammation depend on good nutritional status. Several micro- and macronutrients influence the immune system.

Macronutrients include:

• Proteins
• Carbohydrates
• Fats

Role of proteins

Proteins act as building blocks for antibodies, fighting off the infection. Proper protein intakes support the development and function of immune cells like T and B cells. Animal protein sources include eggs, fish, poultry, meat, and dairy products (cheese, yogurt, and milk). Plant protein sources include nuts, seeds, legumes (lentils, beans, and chickpeas), and soy products (tofu).

• Arginine: Arginine plays a vital role in supporting the proper functioning of the cardiovascular system, strengthening the immune system, and promoting wound healing.
• Glutamine: It plays a crucial role in supporting and improving the immune system in children by acting as a fuel source for immune cells, enhancing their function, and aiding in tissue repair, especially in the gut. It’s particularly important during times of stress, illness, or injury.

Role of lipids

Fats (dietary lipids) are a key source of energy for malnourished children because they provide more calories in smaller amounts. From the age of 2, children should get about 250 mg of EPA and DHA daily – these are healthy fats found in foods like oily fish. During the first two years of life, babies should get at least 100 mg of DHA each day to support brain and eye development.

Another helpful fat is conjugated linoleic acid (CLA), which is found in cow’s milk, dairy products, and breast milk. It’s made naturally in animals like cows and may help boost the immune system.

Role of carbohydrates

Carbohydrates are the main source of energy for white blood cells. Certain types of carbohydrates, known as prebiotics, are non-digestible and serve as food for beneficial bacteria in the gut. This promotes their growth, which is closely linked to overall immune function.

Many studies have demonstrated that consuming a wide variety of carbs with prebiotic activity raises the number of bacteria beneficial to human health.

Micronutrients include:

• Vitamins
• Minerals

Minerals and vitamins play a major role in both adaptive and innate immune responses, and adequate intake/serum levels are essential to reduce susceptibility to infections.

Key vitamins and minerals for a strong immune system in kids include vitamin A, vitamin C, vitamin E, vitamin D, B vitamins (like B6, B9, and B12), iron, zinc, selenium, and magnesium, which play a vital role in various aspects of immune function, from white blood cell production to antioxidant protection.

Vitamins

• Vitamin A: It regulates the growth and function of several mediators of the immune system, including neutrophils and macrophages.
• Vitamin B6: It is involved in the function of the immune system, with interleukin-2 (IL-2) production.
• Vitamin B9 (folic acid) and B12: Both are essential for a healthy immune system. Vitamin B12, in particular, helps boost the activity of important immune cells like natural killer (NK) cells and CD8+ T cells, which are responsible for fighting infections.

A lack of vitamin B12 can cause a buildup of certain forms of folic acid in the body, which prevents it from working properly. This can lead to various health problems, including a weaker immune response.

Maintaining the balance of vitamin B6 and B12 is important to the immune response.

• Vitamin C: Many aspects of the immune system’s proper functioning depend on vitamin C, including growth and function of both innate and adaptive immune cells, antibody production, and killing of bacteria. It acts as an antioxidant, supporting various immune cell functions and aiding in the production of collagen, which is crucial for skin health and wound healing.
• Vitamin D: Vitamin D supports the immune system by boosting the body’s first line of defence, enhancing antimicrobial activity, and promoting immune cell function. It also helps regulate the adaptive immune response, preventing overactivation and promoting a balanced immune state.
• Vitamin E: It plays a crucial role in supporting a healthy immune system by acting as an antioxidant and helping to protect cells from damage.

Minerals (Trace elements)

• Zinc: It is involved in normal functioning and development of innate cell-mediated immunity, and natural killer cells are closely related to zinc homeostasis. As per some studies, it was concluded that zinc has a significant role in preventing respiratory infections among kids aged 2-60 months. Sources of zinc include plant foods such as some nuts and whole grains and animal-derived foods like cheese, fish, and red meat.
• Copper: It is bactericidal, essential for specific antibody formation and cell-mediated immunity, and it plays a major role in the maintenance of proper function of the immune system. Kids suffering from copper deficiency are susceptible to bacterial infections.

Sources of copper include fish and liver, and small amounts are found in aged cheeses. Cocoa and nuts are a vegan alternative source.

• Selenium: It is a crucial trace mineral for a child’s developing immune system, involved in growth and neurodevelopment, thyroid and immune system function, acting as an antioxidant, protecting cells from damage, and playing a vital role in supporting immune cell function and overall immune response.

Selenium deficiency has been linked with sepsis in intensive care patients. Preterm infants are prone to low levels, and supplementation reduces the risk of nosocomial sepsis. Selenium sources include fish, liver, and meat. Incorporating adequate selenium helps the body fight off many infections.

• Iron: It has a significant role in the development and function of immune cells, including lymphocytes (iron-dependent) and macrophages, and its deficiency can potentially weaken the overall immune response.

Iron deficiency is common and results in iron deficiency anaemia, linked with a reduction in immune response to infections, fatigue and response to metabolic stress, decreased cognitive functions, and impaired growth.

Food provides two types of iron: heme (from meat, well absorbed) and non-heme (from plants, less absorbed). Animal sources include seafood, poultry, and red meat. Plant-based sources include spinach, beans, lentils, dried fruits, and tofu. Vitamin C helps improve non-heme iron absorption, supporting iron’s crucial role in immune function. Sources of iron include meat, eggs, legumes, grains, and some vegetables.

Iron deficiency is diagnosed when serum ferritin levels are less than 12 μg/L for children less than 5 years, or less than 15 μg/L for those 5 years and over.

Vitamin and mineral levels should be assessed based on a person’s overall health and medical history. Supplementation should only be considered if truly needed.

Building immunity through daily diet

To strengthen the immunity, try to incorporate certain superfoods for kids that are rich in minerals, vitamins, and antioxidants. A balanced diet rich in vegetables, fruits, whole grains, and lean proteins is key to building and maintaining a strong immune system.

Examples include berries (strawberries, raspberries, blueberries), citrus fruits (oranges, grapefruits, lemons), leafy greens (kale, spinach, broccoli), yogurt with probiotics, seeds and nuts (chia, walnuts, almonds, flax), sweet potatoes, and garlic.

Focusing on foods rich in vitamins A, E, and C and zinc, as well as those containing omega-3 fatty acids and probiotics, can further enhance immune function.

With food, additionally, regular exercise is one of the pillars of healthy living, improving cardiovascular health, lowering blood pressure, helping control body weight, and protecting against a variety of diseases.

Expert pediatric nutrition tips

From breastfeeding to balanced meals, even small daily choices can have a big impact. Here are expert-backed tips to support your child’s immunity and overall well-being:

• Breastfeed, when possible, as it provides essential nutrients and antibodies.
• Include probiotics in your child’s diet to support gut health.
• Add zinc-rich foods like beans, nuts, and whole grains.
• Limit sugar and processed foods to promote healthy development.
• Make sure they get enough protein for growth and repair.
• Don’t overlook the importance of vitamin D for immunity and bone health.
• Keep them well-hydrated with plenty of water.
• Offer regular meals and nutritious snacks to maintain energy and focus.
• Prioritize good sleep and physical activity for overall health.

Conclusion:

A strong immune system is essential for children’s growth, resilience, and long-term health—and proper nutrition plays a key role in building and maintaining that immunity from the inside out. Prioritizing the right nutrients early can help reduce illness, support recovery, and promote overall well-being.

From breastfeeding to balanced meals, even small daily choices can have a big impact. These expert-backed tips not only support your child’s overall health but also strengthen their immune system—key in areas like pediatric rheumatology & immunology, where immune balance is critical for long-term well-being.