Children's immune systems are different than adults. Their systems are not fully developed, making them more susceptible to common infections and illnesses. This means that they need extra support to develop their immune system, which is why nurturing a strong immune foundation during childhood is essential.

Research shows that 70 to 80% of the immune system resides in the gut, making gut health critical in building children’s immunity. Thus, providing them support through gut-friendly foods helps build immunity from within. In this blog, we will learn about the top immunity boosting foods for kids and the best way to do so, Ayurvedically!

Gut-friendly, probiotic-rich foods such as yoghurt and naturally fermented foods enhance the gut microbiome, thus boosting immunity. Simple, child-friendly options like yoghurt and fruits can be incorporated into smoothies, which will make them more fun and easy for kids to consume, and introduce beneficial bacteria that will help improve their immune system.

Top Foods that will Help Boost Immunity in Children

Beyond the basics:

Many lists include options like citrus fruits, broccoli and spinach, but let’s look at some lesser-known immunity-boosting superfoods that have the same benefits:

Ayurvedic herbs for immunity:

• Tulsi: A well-known adaptogen, this herb supports the immune system by reducing stress levels and protecting against infection.
• Giloy: This herb is celebrated in Ayurveda as it is immune-strengthening, anti-inflammatory and has detoxifying properties.
• Ashwagandha: Ashwagandha helps the body resist stress, and boosts immune responses.

Foods to increase immunity in children naturally:

• Chia Seeds: Rich in omega-3 fatty acids and fibre, chia seeds support gut health, in turn boosting immunity.
• Mushrooms: These medicinal mushrooms are packed with antioxidants and beta-glucans, which are known for their immunity-enhancing effects.
• Goji berries: High in vitamin C and antioxidants, goji berries help boost immune resilience.

• Fermented Foods: Foods like Kimchi, Kefir and Suerkraut introduce beneficial bacteria to the gut, thus supporting a balanced microbiome that enhances immunity. 

Interestingly, one can introduce prebiotics to the diet. Prebiotics are crucial, as they feed the good bacteria in the gut. Foods like oats, bananas and apples are excellent prebiotics, ensuring that the gut is balanced, and supporting immunity. Encouraging kids to consume a mix of probiotics and prebiotics is an innovative approach to sustained immune health.

How to Boost Immune System Quickly for Child

• Emergency Immune Boosting Tips: During cold and flu season, quick-acting remedies are essential for immediate immune support:

• Elderberry Syrup: This is a traditional remedy that can shorten the duration of the cold, and alleviate symptoms due to its high levels of antioxidants and immune-boosting compounds.
• Vitamin D-rich foods: Mushrooms, plant milk, and fatty fish provide essential Vitamin D, which is critical in winter months when sunlight is limited. 

Quick immune-boosting smoothies can be packed with natural immunity-enhancing ingredients such as turmeric, ginger, spinach and berries. Blending them with honey and yoghurt into a tasty and nourishing smoothie can be a good kid-friendly option. Turmeric, for example, with its rich anti-inflammatory and antibacterial properties, paired with antioxidant-rich berries, can give an easy and effective immunity boost.

Immune-Boosting Foods for Babies and Toddlers

• Focus on Early Development: Establishing a strong immune foundation from infancy supports lifelong health. The immune-boosting properties of breast milk are well documented due to its antibodies and unique nutrient profile, making it an ideal immune-boosting food for babies.

• Breastmilk: Breastfeeding provides antibodies and essential nutrients, giving infants a strong start against infections.
• First Solid Foods: Nutrient-dense options like avocados, mashed sweet potatoes and iron-fortified cereals support growing immune systems and offer vitamins and minerals that are critical for development.

• Ayurvedic immune booster for toddlers:
  How to increase immunity in a 1-year-old baby?

• Turmeric Milk: Add a pinch of turmeric to warm milk as a gentle, yet effective immune support.
• Cumin water: Known for aiding digestion and immunity, cumin water is mild and can be introduced in small quantities. 

Introducing allergenic foods, such as nuts and fish early in life could help prevent food allergies, and promote immune tolerance. As research evolves, a gradual introduction of allergens under guidance can offer immune benefits, potentially reducing sensitivities later in life.

Foods to Avoid for Optimal Immune Function:

Foods that suppress immunity:

Minimising certain foods is equally important as adding immune-boosting options.

• Excessive Sugar: Research shows that a high sugar intake reduces white blood cell function, which can temporarily suppress the immune response.
• Processed foods: Preservatives, artificial colours and other additives in processed foods may negatively impact gut health, thereby affecting immunity. 

Hidden sugars in kid-friendly products such as juices, breakfast cereals and snacks can be misleading. Educating parents on reading ingredient labels to spot hidden sugars can be empowering. Offering healthier alternatives like water with fresh fruit, oatmeal or homemade snacks with natural sweeteners like honey or dates supports immunity while keeping the sugar intake low.

Immunity-Boosting Foods for Kids: Making it Fun

Creative Approaches to Healthy Eating:

Making healthy foods enjoyable for kids is the key; they are more likely to try and adopt nutritious options if they are visually exciting and involve a little bit of fun!

• Colourful Plates: Arrange meals with a rainbow of fruits and vegetables; red strawberries, orange carrots, green spinach and purple grapes. This can be an engaging way to introduce a wide variety of nutrients essential for immune support.

• Food Art: Turn meals into creative experiences by making veggie faces on toast, fruit animals on a plate, or sandwiches shaped like stars or hearts. Broccoli can be trees, carrots can be a nose, and berries can be eyes. 

• Interactive Cooking: Involve the kids in preparing simple, healthy snacks, or assembling their immunity-boosting bowls with choices of fruits, nuts and seeds. Kids can also help spread avocado on toast, sprinkle chia seeds or mix honey and yoghurt.

Create a downloadable, interactive food chart for children to track their daily intake of immunity-boosting foods. Add spaces for stickers or checkmarks for each colourful food group, and celebrate each week with a small reward for sticking to their immune-boosting choices.

Best Immune Booster Supplements for Kids

When are supplements necessary?
While a well-rounded diet should meet most of a child’s nutritional needs, some cases might call for supplementation, especially if the child is a picky eater, during winter or if there are specific health concerns, such as low Vitamin D, or Zinc levels.

• Vitamin D: Essential for immunity, especially in winter or if sun exposure is limited. Foods like mushrooms and fortified milk can help, but supplementation can be beneficial if levels are low.

• Vitamin C: It is well-known for its role in immune support, and Vitamin C supplements can be useful in low doses during cold seasons, or for children who don’t eat many fruits or vegetables. 

• Zinc: Zinc is vital for immune cell function, and is included as a supplement for kids who may not consume enough through food alone. 

Choosing the right supplements:

• Natural Options: Elderberry gummies, omega-3 supplements, and chewable echinacea tablets are tasty and child-friendly options that offer immune support.
• Probiotic Supplements: These are usually available as chewables or powders, and support a healthy gut microbiome which is essential for immune health. Look for products that are specifically designed for children, and ensure appropriate dosage.

Probiotics support both gut health and immunity. Having them in fun supplement forms such as gummy bears, powders and chewables can easily make them part of a morning or bedtime routine, turning health into a habit.

Ayurvedic Herbs and Natural Remedies for Immunity

Ayurvedic Herbs for Immunity: Ayurveda offers a range of gentle herbs that can boost immunity naturally: 

• Tulsi: Known for its immune-enhancing, antimicrobial and anti-inflammatory properties, tulsi can be consumed as a mild herbal tea for kids, or added to soups and stews easily.

• Ashwagandha: For older children, Ashwagandha can help in modulating immune responses and reduce stress. This can be particularly helpful for kids who are experiencing school and exam stress. 

• Giloy: Giloy is often used for children who have recurring infections; it supports the body’s immune response and resilience. 

Introduce home remedies that are easy to incorporate into your daily routine, such as:

• Herbal Teas: Create simple ginger-tulsi teas, sweetened with honey to offer a warm, soothing, immunity-enhancing drink.
• Ayurvedic Balms: Simple, homemade balms, made with coconut oils and essential oils, like eucalyptus or camphor can be massaged on the back or chest, during the cold seasons to provide comfort and respiratory support.

Best Practices for Long-Term Immune Health

Daily Habits for Immune Support:

Building a robust immune system is a holistic and ongoing process, supported by consistent lifestyle habits. Ensuring that your kids follow these habits will help maintain a good immune system:

• Balanced Diet: A whole-food, nutrient-rich diet is essential. Encouraging a colourful variety in meals ensures that kids get a range of vitamins, minerals and antioxidants needed for immune resilience. 

• Outdoor play: Daily outdoor play allows children to soak up Vitamin D from sunlight and build overall health through active play. Sunlight exposure not only improves mood but strengthens the bones and immune function.
• Sleep and Stress Management: Adequate sleep (9 to 12 hours for younger children) is crucial, as the body repairs itself during sleep. Stress-reducing activities, like storytelling or relaxation routines before bed, also support immune health.

Seasonal eating provides nutrients that align with the body’s needs in each season. Create a seasonal food guide with immunity-friendly fruits, vegetables and herbs that are best enjoyed fresh in each season. Downloadable meal-planning guides or seasonal food charts can also simplify this approach, ensuring children’s diets are nutrient-dense all year.

Children can also incorporate Jamna Herbals Kesari Gold Chyawanprash into their diet; with the power of herbs such as Ashwagandha, Swarna Bhasma and Saffron, this chyawanprash will help boost immunity, giving the kids the energy they need to get through the day and make them healthier!