Learn how to boost your child’s immune health with diet thanks to these expert tips.

Sparing our little ones from illness would be every parent’s dream, but shy of keeping them in a germ-free bubble, it’s just not possible. Colds, viruses, and infections and all of their unpleasant symptoms—blocked nose, fever, sore throat, tummy aches to name a few—are especially challenging for children who are still so innocent to their effects. But, there is plenty we parents can do to help rev up their maturing immune systems, like filling their plates with nutrient-dense foods, especially those high in vitamins C, D, E, zinc, and probiotics, which will help strengthen their bodies’ natural ability to fight disease now and as they grow.

Babies come into this world with an immature immune system that gets its first infection-fighting antibodies from mother’s milk. This resistance grows along with the child until it reaches maturity in the early teen years.

As they grow, they are exposed to more germs and bugs (especially in those first years of school), and this is how their immune systems learn to fight them. But, little bodies can’t fight nearly as effectively without nutrient-dense fuel!

Good nutrition is an important way to build and maintain a healthy immune system. Research shows there is a diet-immunity connection, which means that essential nutrients—vitamins, minerals, amino acids, and essential fatty acids—fuel the cells in the immune system that fight disease-carrying organisms. The gut is where 25% of those immune cells, which provide 50% of the body’s immune response, live—housing more than 500 species of bacteria.

Feeding the gut with probiotics—live microorganisms with health benefits—can potentially lead to immune benefits. A number of studies are showing that live bacteria and yeasts found in foods like fermented foods can help keep children healthy. Several studies have shown that children in preschools and day care centers don’t get sick as often or as severely when they consume probiotics.

Vitamin C

This vitamin plays an important role in immune function, helping protect the body from disease. Offer a rainbow of fruits—from oranges and strawberries to kiwi and blueberries—and veggies like broccoli, tomatoes, red peppers, and potatoes.

Serve up their favorites, but be sure to regularly introduce something new. There are also many wonderfully clever and delicious ways to encourage children to get their daily vitamin C. Pureed vitamin C-rich fruits and veggies boost the amount when mixed with other foods. Fruits like strawberries, kiwi, and banana act as sweeteners in morning oats or other porridge, and they blend beautifully into baked goods such as cookies and muffins.

Veggies enhance flavor and even color when added to pasta and pizza sauce, casseroles, mashed potatoes—sweet potatoes are a good fit here—and soups, stews, and chilis.

Vitamin D

The sunshine vitamin—the body makes its own vitamin D when exposed to sunlight—may have important functions with the immune system as well. Take advantage of sunny days and let the tiny tots play outdoors whenever possible. Natural food sources, like mushrooms exposed to light, may not be the child’s first choice, but there are many child-friendly vitamin D-fortified foods, such as fortified plant milk, orange juice, and cereals.

Zinc

You’ll find this important mineral in lots of kid-friendly sources like nuts, whole grains, beans, and fortified cereals. Zinc helps little ones’ immunity by increasing the number of infection-fighting white blood cells and T-cells.

Studies show that zinc can not only lessen occurrences of infection, but may even shorten the duration of a cold. Wow them with my Kids Berry Oat Tahini Bars, for a blast of zinc from tahini (sesame seed butter), oats, whole wheat, and flax seeds.

Vitamin E

A key player in reducing the risk of upper respiratory infections, including the common cold, vitamin E is essential for kids. It’s also easy to find in healthful foods. So, stock up on nuts and seeds, whole grains, and leafy green vegetables like broccoli and spinach.

I also have a kid-favorite recipe they’ll never suspect is good for them—Kids PB&J Bars, which has vitamin E-rich chia seeds, peanut butter, whole wheat, and peanuts.

Look for more healthy, kid-friendly recipes here:

Vegetable Stone Soup
Strawberry Banana Coconut Baked Oatmeal
Purple Power Blueberry Smoothie
Zucchini Carrot Spice Muffins
Easy Chocolate Chia Pudding with Strawberries