A child’s immune system is not as strong as an adult’s. This makes children more susceptible to getting sick. As a parent or foster carer, you want to do everything you can to help strengthen your child’s immune system. The good news is there are many natural ways to give their immune system a boost.
Eat Immune-Boosting Foods
One of the best ways to support your child’s immune health is through diet. What children eat plays a major role in how resilient their immune system is. Focus on incorporating these immune-boosting foods:
Fruits and Vegetables – Fruits and veggies contain vital antioxidants, vitamins and minerals that promote immune health. Offer a rainbow of produce like citrus fruits, berries, leafy greens, carrots, bell peppers and tomatoes.
Probiotic Foods – Fermented foods like yoghurt, kefir, sauerkraut and kimchi contain beneficial probiotics. Probiotics support gut and immune health. Add a serving to your child’s diet.
Protein – Protein provides the amino acids and nutrients needed for the production of antibodies and immune cells. Good sources include lean meats, eggs, beans, nuts and seeds.
Zinc – Zinc deficiency can weaken the immune system. Great sources of zinc include meat, shellfish, dairy, nuts and legumes.
Iron – Iron carries oxygen throughout the body, which is needed by immune cells. Include iron-rich meats, seafood, spinach, beans and fortified cereals.
Vitamin C – Vitamin C is a powerful antioxidant that stimulates the production of white blood cells. Excellent sources are citrus fruits, green leafy vegetables, tomatoes and strawberries.
If you are a foster carer and the child in your care has food aversions, or struggles with mealtimes, speak with your agency, such as Foster Care Associates about strategies to overcome them.
Stay Hydrated
Dehydration can negatively impact the function of the immune system. Ensure your child drinks sufficient fluids each day. Water is best, but milk and herbal teas also contribute to proper hydration. Offer water frequently throughout the day. Infuse water with sliced fruit for added flavour.
Prioritise Sleep
Lack of sleep is linked with an increased susceptibility to illness. Sleep deprivation impairs immune function. Ensure your child gets adequate rest according to expert recommendations – between 9-12 hours per night for school-age children and 8-10 hours for teens. Maintain a consistent bedtime routine and limit screen time before bed.
Exercise Regularly
Regular physical activity keeps the immune system strong. Aim for your child to get 60 minutes of exercise daily. Outdoor activities allow exposure to beneficial microbes that bolster immune defences. Take family walks, bike rides, hikes in nature and trips to the park. Play sports together or enrol your child in a team.
Manage Stress
Chronic stress produces hormones that weaken the immune response. Help your child learn to manage stress through relaxation techniques like deep breathing, yoga and meditation. Make time for calming activities before bed like reading, listening to music or taking a warm bath. Maintain a predictable routine and stay positive.
Supplement Wisely
Talk to your doctor about whether your child needs any supplements to support immune health. Key immune-boosting nutrients include vitamin C, vitamin D, zinc and elderberry. Look for high quality children’s formulas. Only give supplements that are right for your child’s age and needs.
A strong immune system is key to your child’s health and wellbeing. Focus on providing nutrient-dense whole foods, plenty of sleep and exercise, stress management and immune-boosting supplements (if needed). With these natural tactics, you can give your child’s immune defences a helpful boost.
