Wondering how to support your child’s immune system? Learn how nutrition plays a vital role with practical tips from dietitian moms who get it.
As a dietitian mom, I get it – the endless cycle of sniffles, coughs, and fevers can be exhausting. Between school, sports, and playdates, it feels like our kids are walking magnets for every germ out there. Just when they’re finally feeling better, another bug rolls through! We all want to keep our kids as healthy as possible, but with so much information out there, it’s tough to know what really works.
Here’s the truth: there’s no magical food or supplement that can make your child’s immune system invincible or “boost” it to superhero levels. (If only, right?) But there is good news! Nutrition can help support their immune system so they’re better able to fight off illnesses when they do strike. It’s not about perfection or expensive supplements – just small, simple changes that make a big difference.
By focusing on a few key nutrients, thinking about their gut health, keeping them hydrated and encouraging variety, you can set your child up with a strong defense this cold and flu season. So, let’s dive into five practical, evidence-based ways to support your child’s immune system with food.
Before we get into the key nutrients, let’s tackle a question I hear all the time: “Should I be giving my child supplements?” I get it – it’s so easy to feel like you’re falling behind if your child isn’t taking a handful of vitamins every day. It’s normal to worry about whether they’re getting everything they need.
But here’s the good news – most nutrients can (and should) come from food. Many of the vitamins and minerals kids need are pretty simple to get through a varied diet, so pricey supplements often aren’t necessary. In some cases, they can even do more harm than good.
That said, there is one big exception – vitamin D. I’ll explain why in just a second!
So, let’s break down a few important immune-supporting nutrients:
The first thing that probably comes to mind when you think of immunity – and for good reason! Vitamin C helps protect immune cells and keeps them functioning well, which helps the body fight off colds and infections. It also helps to speed up recovery when illness does strike. Foods like oranges, strawberries, bell peppers, and kiwi are packed with vitamin C.
Tip: Make snack time fun by creating a “fruit and veggie rainbow” with colorful options. Kids love the variety and vibrant colors!
Often called the “sunshine vitamin,” vitamin D plays a major role in regulating the immune system and can even lower the risk of respiratory infections. Unfortunately, in Canada, we won’t get enough Vitamin D from the sun from October to March. And even during the summer months, we’re slathering our kids with sunscreen which blocks Vit. D production anyway. Unfortunately, foods like fortified milk, fatty fish, and eggs contain some vitamin D, but most kids won’t get enough through diet alone.
What to do: This is why Vitamin D is the exception to the “food first” rule and one case where a supplement is almost always recommended. Talk to your healthcare provider or a pediatric dietitian (hint hint, the dietitians at Centred Nutrition Collective can help!) to figure out the right dose for your child, but 9 times out of 10 we’ll recommend between 400-600 IU of Vitamin D3 per day.
This essential mineral helps build and activate immune cells and supports wound healing. You can find it in foods like meat, beans, chickpeas, pumpkin seeds, and nuts.
Snack idea: Try roasted chickpeas or a trail mix with nuts and seeds for a crunchy, zinc-packed snack.
Supplement Tip: Unless advised by your healthcare provider, focus on food sources rather than supplements. Whole foods come with other benefits, like iron, fibre and antioxidants, that you can’t get from a single pill. If you’re worried that your child may not be meeting their nutritional needs, don’t hesitate to reach out to one of our Pediatric Dietitians for help.
Did you know that around 70-80% of the immune system lives in the gut? Your child’s gut microbiome – the collection of bacteria in their digestive system – plays a huge role in their overall immune health. In fact, research shows that a diverse microbiome is linked to fewer infections.
As exciting as this research is, there’s still a lot we’re learning about how to apply it in everyday life. The gut microbiome is influenced by so many factors – like genetics, age, nutrition, stress, and environment – and no two microbiomes are exactly the same. So, while you may have heard otherwise, we don’t have all the answers just yet. And despite the hype, there’s no single supplement that can magically “fix” your gut microbiome.
The science is evolving, and for now, focusing on habits that support overall gut health is the best approach!
How to support your child’s gut health:
Think of prebiotics as the “food” that feeds the good bacteria (probiotics). You’ll find prebiotics in foods like whole grains (oats, quinoa, barley etc.) fruits and veggies (eg. bananas, garlic, onions, and asparagus) and nuts and seeds (think chia seeds, hemp hearts and flaxseeds).
Making sure that you’re serving enough prebiotic foods is a great way to support your child’s gut health.
Tip: Add banana slices to oatmeal or roast veggies with garlic for an easy, gut-friendly boost.
These “good bacteria” support a healthy gut and support overall health. Probiotic-rich foods include yogurt with live cultures (check the label), kefir, sauerkraut, and kimchi.
Not sure how to introduce these foods to your child? Try a yogurt parfait with live-culture yogurt, berries, and granola. Kids love customizing their own toppings!
Now, when it comes to probiotic supplements, we definitely recommend that you seek personalized support before giving these to your child. Probiotics–if not the right strain or dose-can actually perpetuate gut issues further if you’re not getting the proper guidance.
The bottom line? Having a healthy gut isn’t just about digestion – it’s about building a stronger immune system and better overall health.
We all know that drinking enough water is important, but did you know that staying hydrated can have a huge impact on your child’s immune system? In fact, research shows that even mild dehydration can weaken their immune system and delay recovery when they do get sick. Staying hydrated helps transport nutrients throughout the body and flushes out toxins.
But let’s be real – getting kids to drink enough water can feel like an uphill battle, especially if they find water boring or simply forget to drink it. My oldest son struggles to drink enough water and I’m constantly trying to figure out ways to keep him hydrated. Dehydration is common for kids with ADHD. So if this is a challenge for your child as well, you’re not alone!
So, how do you get kids excited about staying hydrated? Here are a few ideas:
Keep in mind, it’s not just plain water that counts! Milk, juice, and even fruits and veggies with high water content, like watermelon and oranges, can contribute to hydration.
Offering a wide range of fruits, vegetables, whole grains, and proteins will give your child the best chance of getting all the nutrients they need to support their immune system.
Reminder: Flexibility is key! Life is busy, and perfection isn’t the goal. On hectic days, even a PB&J on whole-grain bread with some fruit can be a win. Small, consistent choices matter more than an “ideal meal plan”.
While nutrition plays a big role in immune health, it’s only one piece of the puzzle. Other healthy habits can make a big difference:
Supporting your child’s immune system doesn’t have to feel overwhelming. Start with small, manageable changes: add in some prebiotic-rich foods, prioritize sleep, mix up their meals with more variety, and sneak in some fun ways to keep them active. Little shifts like these can make a big difference in keeping them healthy.
And try not to stress out about it being “perfect” or what foods to avoid. Instead, think about what you can add to their daily routine – like a handful of berries at breakfast or an extra glass of water. These small steps really do add up! And remember, you don’t have to navigate this alone! Our CNC dietitians are here to guide you with personalized strategies and practical tips that fit your family’s needs. You’ve got this – and we’re here to support you every step of the way! Contact us today.
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