Keeping children healthy—especially during cold and flu season—is a priority for most parents. Whilst no single food or supplement can prevent illness entirely, there are proven, everyday habits that help support a child’s immune system so it can function at its best.
1. Prioritise a Nutrient-Dense Diet
A strong immune system starts with what kids eat daily.
Focus on:
- Fruits and vegetables (vitamins A, C, antioxidants)
- Lean proteins (eggs, fish, chicken, beans)
- Healthy fats (olive oil, avocado, nuts for older kids)
- Whole foods over ultra-processed foods
💡 Tip: Aim for colour on the plate—different colours provide different immune-supporting nutrients.
2. Ensure Adequate Vitamin D
Vitamin D plays a key role in immune function, and many children—especially in Canada—don’t get enough, particularly during fall and winter.
Sources include:
- Safe sun exposure
- Fortified foods
- Age-appropriate Vitamin D supplements
3. Support Gut Health
Around 70% of the immune system lives in the gut.
To support gut health:
- Include fibre-rich foods (fruit, vegetables, whole grains)
- Add fermented foods if tolerated (yogurt, kefir)
- Avoid excessive sugar, which can disrupt gut balance
A healthy gut helps the immune system respond appropriately to germs.
4. Prioritise Quality Sleep
Sleep is one of THE most powerful (and underrated) immune boosters.
Recommended sleep by age:
- Preschoolers: 10–13 hours
- School-aged kids: 9–12 hours
- Teens: 8–10 hours
💤 Growth hormone and immune repair processes are most active during deep sleep.
5. Encourage Daily Movement
Regular physical activity supports immunity and overall health.
🧠 Bonus: Exercise also improves mood and sleep—both important for immunity.
6. Manage Stress (Yes, Even in Kids)
Chronic stress can weaken immune response, even in children.
Help reduce stress by:
- Maintaining predictable routines
- Allowing downtime
- Encouraging open conversations about feelings
- Limiting over-scheduling
A calm nervous system supports a resilient immune system.
7. Practise Good Hygiene (Without Overdoing It)
Simple habits go a long way:
- Hand washing with soap and water
- Covering coughs and sneezes
- Teaching kids not to touch their face excessively
🧼 Balance is key—kids still need normal exposure to build immune resilience.
8. Consider a Multivitamin
In some cases, supplements such as Vitamin C, zinc, or B12 may help fill nutritional gaps—especially for picky eaters.
Boosting kids’ immunity isn’t about quick fixes—it’s about consistent, everyday habits that support their growing bodies.
By focusing on nutrition, sleep, movement, gut health, and stress management, parents can help build a strong foundation for lifelong wellness.
