10 Best Foods to Boost Child’s Immune System in Your Kitchen

3 mins read
best foods to boost child's immune system

Healthy foods and green vegetables are essential for the development and boost of child’s immune system.  We can try a few creative ways to develop an interest in healthy food for our kids.

Kids are fascinated by new things and activities they don’t know what is beneficial for them and their health. They like the texture, smell, and grab it. We are adults, we know what are good for our kids and what are not. 

Meanwhile, winter is knocking and along with this many other things are also hitting the door in the instance of cough, cold, and viral infections, etc.

Feeding healthy food to kids is such a complicated job we have to run after them with food. It seems we are doing exercise. Kids hate to eat green veggies, they make silly excuses for healthy foods.

Here we are listing 10 best foods to boost child’s immune system:


1. Almonds

Almonds are considered a rich source of vitamin E and manganese. It can be included in the kid’s breakfast menu in the instance of smoothie, shake, oatmeal, or raw. It will boost up the stamina and increase the immunity power.

2. Berries

Berries are the good supplements of Vitamin K, containing antioxidants, nutrients in it. These are juicy, pulpy, flavorful that delights everyone so kids will also like it. These berries are popular as Blueberries, Blackberries, Strawberry, Raspberry, Cranberry, etc. Distinct berries have different properties and benefits. 

You can try different cooking styles so you can bake it as three-layer berry’s recipes, you can make pudding with crème and chia, you can try it with yogurt too without adding sugar.

3. Yogurt 

As we have mentioned yogurt is a good source of vitamin B5, Vitamin B12, and zinc. It is a natural agent of protein also. Yogurt is easily mixed with veggies, berries, and fruits. All of these are healthy combinations.

While you are having yogurt, try to avoid sugar. You can add maple syrup to the recipe and it balances the taste and your cravings. Yogurt is good for digestion too.


4. Salmon Meat

If you are comfortable eating non-veg then salmon has the quality to become a member of the kid’s menu. If your kid is too weak and skinny you can try the recipes in which the salmon is used as the main element.

You can have it with cucumber, salt, and silk or you can try creamy tomato salad. Try some healthy baking options. You can try healthy Thai stir veggies with oyster sauce, salmon cakes or salmon nuggets, etc. All these things are delicious, healthy, and easy.

It is a rich source of omega 3 that strengthens the cells and prevents the problems related to the respiratory system. It also prevents inflammation and maintains the functionality of immunity cells.

5. Eggs

Egg - best foods to boost child's immune system

Eggs are the natural substances of Vitamin D. Most of the health problems happen because of the lack of vitamin D. Eggs are easily approachable at many local shops in your areas. These are available at low prices


You can make veg-omelet, cheese macaroni, or simply boil the eggs. These foods will boost up the child’s immune system and will make your kids stronger to battle with the inflectional health problems.

6. Broccoli 

Broccoli is an advanced source of nutrients and antioxidants. One Broccoli contains all the essential vitamin elements that are Vitamin A, vitamin C and vitamin K. As it is green in color kids don’t prefer it on their plates. 

To make it flavorful and exciting you can make Cheesy Broccoli Bites, Broccoli poppers, and serve it with your Kids’ favorite sauces, ketchup, and chutneys. 

7. Spinach

A long list of nutrients, antioxidants, minerals, and vitamins is associated with the spinach. There are vitamin A, vitamin C, Vitamin K, Zinc, iron, folate, selenium, etc. Spinach smoothie and spinach nuggets are favorite among the kids.

8. Sweet potatoes

Beta-carotene is responsible for the functionality of whiteboard cells and kills cells by which the immunity power is raised. Sweet potatoes are considered as the producers of beta carotene. It already contain the natural sugar so there is no need to add extra sugar.


9. Seeds or gram

Sunflower seeds, pumpkin seeds, flax seeds, etc. Are the great supplements of zinc, omega 3, fatty acids, iron that also good for your health. You can mix vinegar, salt, chaat masala to make it more delicious

10. Oatmeal

Oatmeal - Best Foods to Boost Child’s Immune System

Oatmeal is one of the great sources of nutrients and fibers. By which our body cells become more functional towards the bacteria, viruses, interiors, etc. You can bake amazing oatmeal cups using apple and cinnamon, oatmeal bars with berries, and many more healthy recipes. You can try it with yogurt also.

All these food elements are not only for kids, adults can also make them part of their healthy diet. These are healthy, low-calorie food, and easily accessible. Some of the quick recipe options we have mentioned in this post, Apart from these, you can search for recipes on cooking channels.

Bottom Line

Adding seasonal vegetables and fruits to your daily diet will make a positive impact on your lifestyle and body. Develop healthy food habits in your kids from your childhood as it is the time where the body cells and kills cells developed faster. All these things affect our immune system.


Try some different ways and cooking styles, techniques to make quick, easy, tasty, and flavorful recipes. Some elements may not be available at the current time so you can try the frozen veggies, seeds, and foods and use them in your recipe.

While you are having a healthy diet there is no way to add sugar to your food it just increases the calories.