Immune System Booster For Kids

Does your child often get sick with a cough, cold or flu? Do you wonder how to strengthen your kid's immune system? If yes, then this article might be helpful for you. Here you can learn about the immune system and some tips to boost immunity.

About the immune system 

Immune system is a combination of cells and organs that fight to protect the body from germs. Just like houses have doors to keep intruders away, the body has an immune system to keep germs or pathogens away. It develops with age, so a kid's immune system is weak at birth and needs special care. 

When a kid gets sick, their immune system keeps a record of the pathogen as a memory. So the next time that pathogen attacks the body, the immune system is ready to fight it off. This process strengthens their immunity.

But we must know that there are different strains of pathogens which can cause cough, cold or flu infections. So developing immunity against one strain won't protect from other types. As per paediatricians, it is completely normal for kids to get a cough or cold a few times a year. Let's discuss a few immunity system boosters for kids.

Tips to boost your kid's immune system 


Breast milk is very nutritious for kids. They contain antibodies which develop a child's immune system and make them healthy and strong. In the first 2-3 days post childbirth, colostrum is produced which is highly nutritious for the kid. For the first 6 months, kids consume only milk. Those mothers who can't breastfeed, opt for formula milk as breastfeeding is not an easy task. Some mothers can't produce breast milk and some chose not to breastfeed due to personal reasons. It does not make them bad mothers. But if possible, breastmilk should be given to strengthen the child's immune system.

Breastfed babies have better immunity than bottle-fed babies. Breastfeeding also prevents constipation, obesity and some allergies.

Have a healthy diet

It is no secret that fruits and vegetables are good for health. Kids are at such a stage that they can be moulded the way parents or carers want. So it is a good step to inculcate a healthy diet consisting of fruits and vegetables from the start. A balanced diet will provide all the vitamins and minerals required for healthy growth thus strengthening the immune system. The food pyramid is a representation of the different categories of food and the amount which needs to be consumed for healthy growth.

It has 5 categories of foods:

  • Fruits & vegetables: This category of food items should be consumed the most to lead a healthy life. The aim should be to start the day with any fresh fruit or some soaked dry fruits such as almonds, raisins etc. But do not feed more than the required fruits or dry fruits as they alone are not going to make your child healthy. Also, try to feed your child fresh fruit instead of packed fruit juices as they might contain processed sugars and can do more harm than good. Leafy vegetables such as spinach and kale are good for the child's immune system.
  • For healthy growth, there should be 5 portions of fruits and vegetables consumed in a day. While shopping for groceries, you must have noticed on fruits or dry fruits packages, a label "1 of 5 a day". This signifies that one portion of any of these will provide your child's body with sufficient vitamins and minerals.
  • Legumes: There are varieties of legumes which are beneficial for healthy growth. Try including as much as possible in your child's diet. Childhood is the best time to teach kids about healthy and junk food.
  • Some pulses are more nutritious when eaten in sprouted forms. Try to inculcate healthy habits from the very beginning.
  • Dairy products: All milk and milk-related  products come under this. Examples include cheese, paneer, tofu etc. These products are a very good source of calcium and vitamins which aid in healthy bone development.
  • Fats & oils: These include different cooking oils or butter. These provide various vitamins to the body but they should be consumed in limited quantities for healthy development. Consumption in excess might lead to obesity and other health-related issues.
  • Meat & fish: These include all animal-based foods and they are a storehouse of energy providing your child with various vitamins such as Vitamin A, Vitamin B, and Vitamin C which are essential for their growth. Vitamin B12 is mostly obtained from animal-based diets, so if your child is on a vegan or vegetarian diet, do check out for this deficiency.
  • Processed foods: These include items such as chips, cookies, cakes etc. which are very appetizing but unhealthy. These should be consumed in moderation. Consuming these groups of food items once in a while, in limited quantities and not as a replacement meal should be fine.

Do not miss out on any vaccinations

Children need to be immunised regularly to prevent deadly diseases. As they grow and interact with their friends and other people, they can catch germs. But unlike adults, they are easily susceptible to getting infected. So getting them immunised with routine vaccinations prevents them from catching a deadly form of the pathogen. 

Try to maintain a scheduled biological clock

It is essential to maintain a scheduled timetable for kids. This not only makes life organized and relaxed but also gives a boost to your kid's immunity. Try ensuring that your kid goes to sleep and wakes up at the same time. A newborn can sleep up to 18 hours a day. As they grow, they sleep less. But ideally, children up to 10 years of age should be in bed by 9 pm. It might be a challenge for some parents to make their child sleep throughout the night. But don't stop trying. If in doubt, consult your paediatrician. 

Teach hygiene measures

Kids should be taught about hygiene measures from early days. Proper hand washing and regular baths will eliminate the chances of germs entering their body. Similarly, parents or carers also need to ensure good hygiene practices around kids. 

  • Always wash hands before dealing with food. 
  • Wash fruits and vegetables well before cooking or giving them to kids.
  • Properly cook food before putting it on your kids' plates, especially animal-based  food.
  • Be a good role model and witness how your child follows your hygiene practices.


How can I check if my child’s immune system is weak or not? 

Generally, kids have weak or developing immune systems which are normal as per their standards. But if your kid falls sick more often or doesn't get well soon even after you take all precautionary measures means that he/she might have a weak immune system.

Which fruits are best for my child’s immune system? 

Vitamin C is essential for a healthy immune system. So try to include fruits rich in Vitamin C such as oranges, lemons, limes, papaya or tangerines. Blackberries can also strengthen immunity. 

At what age is the immune system the weakest? 

Newborns have the weakest immune system. They develop immunity as they grow. That is why it is advised to sanitise or wash hands before handling newborns.

When should I see a doctor for my kids?

Kids getting coughs and colds once in 1-2 months is somewhat normal when they start school. But if it doesn't get better even after a week, then it is better to visit their paediatrician.


Raising a healthy and disciplined child is a big responsibility. Once they start going to school or daycare, they start getting sick frequently which is a good thing. As their body remembers the strain of virus or bacteria and develops immunity against it. So don't beat yourself down if this happens. Just try these tips to make sure your child fights his/her way out of the pathogen.


  1. The eatwell guide [Internet]. 2022 [cited 2022 Nov 29]. Available from:
  2. 5 ways to boost your child’s immune system for life [Internet]. Cleveland Clinic. 2021 [cited 2022 Nov 29]. Available from:
  3. 5 ways to support your child’s immune system [Internet]. BBC Good Food. [cited 2022 Nov 29]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Simmi Anand

B.Sc. Nuclear Medicine, Manipal University
MBA Healthcare Services, Sikkim Manipal University

An experienced Nuclear Medicine professional with a passion for writing.

She is experienced in dealing with patients suffering from different ailments, mostly cancer.

Simmi took a career break to raise her daughter with undivided attention.

During this time, she fine-tuned her writing skills and started writing stories for her child. Today, Simmi is a published author of 'Story time with proverbs' series for young ones. She also enjoys writing parenting blogs on her website

Simmi hopes to reignite her career as a medical writer, combining her medical knowledge with her zeal for writing to produce informative health articles for her readers.

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