How to Support Your Child’s Immune System

A strong immune system is your child’s best defense to keep them going — especially during school time, winter season, or when traveling.

The immune system is like a well-organized army, always on the lookout for harmful invaders. When a threat is detected, it springs into action, producing antibodies and activating immune cells and molecules. By helping your child maintain a strong immune system, you’re helping them stay healthy and resilient, ready to tackle whatever comes their way.^[1,2]

How do you provide kids’ immune support? Thankfully, there’s a host of things you can do, from incorporating immune supplements into your child’s daily routine to prioritizing foods that boost immunity during mealtime. Let’s dive into the details:

Nourishing Your Child's Body: The Power of Diet

A balanced diet is foundational for building a healthy immune system. Fruits, vegetables, and whole grains are packed with essential nutrients that help your support you child's overall immune system. Here are specific foods that contribute to immune system function:^[2,3,4]

• Citrus fruits: Oranges, grapefruits, and lemons are high in vitamin C, which is known to increase the production of white blood cells.^[5,6]

• Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and vitamin C, which support the immune system.

• Leafy greens: Spinach, kale, and broccoli are loaded with vitamins A, C, and E, as well as antioxidants that help protect cells from free radicals.^[7]

• Whole grains: Oats, quinoa, and brown rice provide fiber — which supports gut health — and essential nutrients like B vitamins and zinc.

• Nuts and seeds: Almonds, walnuts, and sunflower seeds are great sources of vitamin E, which is a powerful antioxidant.

• Yogurt: Probiotic-rich yogurt supports gut health, which is crucial for a strong immune system. Look for varieties with live and active cultures.

• Sweet potatoes: Rich in beta-carotene, which the body converts to vitamin A, sweet potatoes help keep the skin and mucous membranes healthy.^[8,9]

• Lean proteins: Chicken, turkey, and fish are excellent sources of protein, which is essential for the growth and growth and maintaining healthy tissues and immune system.^[10]

Incorporating these foods into your child’s diet can help them thrive. For fruits and vegetables, five daily servings are recommended. An easy trick to help you meet that goal? Simply make sure they take up half of the plate at every meal.^[2]

The Importance of Sleep: Rest and Recharge

Another potent immunity booster? Getting enough rest. During sleep, the body produces and releases cytokines, which are proteins that help with supporting immune system of a child. Adequate sleep also helps the body produce antibodies and immune cells, making it better equipped in supporting a healthy immune system.

Age-appropriate sleep durations:^[11]

• Infants (4-12 months): 12-16 hours per day, including naps.

• Toddlers (1-2 years): 11-14 hours per day, including naps.

• Preschoolers (3-5 years): 10-13 hours per day, including naps.

• School-age children (6-13 years): 9-12 hours per night.

• Teenagers (14-17 years): 8-10 hours per night.

Ensuring your child gets enough sleep is one of the simplest ways to support their immune system and overall health. ^[12,13]

For more tips on establishing healthy sleep habits, check out our article here.

Staying Active: Movement for Immunity

Regular physical activity is a tried-and-true immune booster for kids. Exercise helps enhance the function of immune cells. Here are some age-appropriate activities that can keep youngsters moving:^[2,14,15]

• Infants (4-12 months): Tummy time, gentle stretching, and supervised play on a soft mat.

• Toddlers (1-2 years): Walking, running, and playing with toys that encourage movement, like balls or push toys.

• Preschoolers (3-5 years): Dancing, playing tag, and simple obstacle courses.

• School-age children (6-13 years): Biking, swimming, and team sports like soccer or basketball.

• Teenagers (14-17 years): Running, yoga, and strength training exercises.

Stress Management: Keeping Kids Calm

Stress and immune systems go hand-in-hand. When stressed, the body produces higher levels of cortisol, a hormone that can suppress immune function.^[15]

One of the easiest home remedies to increase child immunity is to teach them relaxation techniques and positive coping mechanisms:

1. Deep breathing exercises: Teach your child to take slow, deep breaths to help calm their mind and help with occasional stress. Encourage them to breathe in for a count of four, hold for four, and exhale for four.

2. Mindfulness and meditation: Guided meditations or focusing on a single object can help kids stay present.

3. Physical activity: This children's immune booster does double duty. Regular exercise, as mentioned earlier, is not only good for physical health but also helps with occasional stress.^[16]

4. Creative outlets: Encourage your child to engage in therapeutic creative activities like drawing, painting, or writing.

5. Routine and structure: Establish a consistent daily routine. Predictability can provide a sense of security and relaxed mindfulness of children.

6. Quality time: Reading a book together, playing a game, or simply talking can strengthen your bond and provide emotional support.

For additional calming support, consider trying Zarbee’s® Children’s Calm Gummies.

Handwashing and Hygiene: Preventing Germs

Frequent handwashing and proper hygiene are crucial for reducing exposure to germs. Here are some key practices: ^[17,18]

1. Wash hands thoroughly: Teach your children to wash their hands with soap and water for at least 20 seconds, especially before eating and after using the bathroom or being in public places.

2. Use hand sanitizer: When soap and water aren't available, use an alcohol-based hand sanitizer with at least 60% alcohol for germ protection.

3. Cover mouth and nose: Encourage your children to cover their mouth and nose with a tissue when coughing or sneezing, and to dispose of the tissue immediately. If a tissue isn't available, they should use the inside of their elbow.

4. Avoid touching the face: Teach your children to avoid touching their eyes, nose, and mouth with unwashed hands.

5. Clean surfaces: Regularly clean and disinfect frequently touched surfaces in your home.

Staying Hydrated: Water is Key

Staying hydrated is essential for overall health and immune support for kids. Water helps transport nutrients, flush out toxins, and keep your body functioning optimally. For children, proper hydration is especially important as it supports their growth and development.^[19]

Here are a few tips to help keep your child hydrated:

1. Encourage regular water intake: Make sure your child drinks water throughout the day, not just when they feel thirsty.

2. Offer hydrating foods: Include fruits and vegetables with high water content, like watermelon, cucumbers, and oranges, in their diet.

3. Make water fun: Use fun cups or straws and add tasty slices of nutritious fruit to make water more appealing.

Check out this article for more help keeping your child hydrated.

Another solution for how to boost immune systems is to consider exploring certain vitamins and supplements:

Elderberry: A Natural Immune Booster

Elderberry immune support has been established by a variety of studies. Thanks to its high content of antioxidants and vitamins, it can help support immune health in your home.^[20]

Probiotics: Nourishing the Gut

Probiotics are beneficial bacteria that support gut health and, in turn, build up immunity. They help maintain a healthy balance of gut flora, which is essential for a strong immune response.^[21]

Vitamin C: A Powerful Antioxidant

One of the better-known vitamins to boost immunity is vitamin C. How does vitamin C help the immune system? This little powerhouse is an antioxidant that supports immune function by protecting cells from oxidative damage and enhancing the production of white blood cells. Good sources include citrus fruits, strawberries, bell peppers, and broccoli.^[4]

For the latest buzz on essential vitamins and minerals, head here.

Vitamin D: Sunshine for Immunity

Vitamin D is crucial for immune health, especially in infants and young children. It helps the body produce antibodies and supports the immune system's ability to fight off infections. Sunlight is a natural source, but you can also find it in fatty fish, fortified foods, and supplements.^[22]

Zinc

Zinc helps support a healthy immune system. Good sources include lean meats, poultry, beans, nuts, and whole grains.^[23] You can also incorporate a supplement like Zarbee’s® Children’s Daily Immune Support Chewables which includes zinc.

Helping your child maintain a healthy immune system is one of the most loving things you can do. Now that you know how to suppor your child’s healthy immune system, here’s to a healthier, happier future for your little one!