We rely on our immune systems to help us throughout every chapter of our lives, through both work and play! And when it comes to those first few years—the childhood chapters—the immune system plays a more important role than ever. It is at this early stage that the immune system is moulded and shaped through exposure to different bacteria and viruses, so it can learn how best to protect us.

At the heart of building up our children’s immune systems to be healthy and strong, ready to fight off offending agents like colds and flu, is a healthy, balanced diet.

So, if you’re looking to find out which foods to include (and avoid) in your little one’s diet to make sure that they, along with their immune systems, are happy and healthy, then look no further!

These foods will help make sure your child's immune system is in tip-top shape!

Foods That Boost Immunity

Yoghurt and other fermented foods. Cultured dairy products and fermented foods are a great source of “good” bacteria, known as probiotics. Probiotics may help fight off infection, ease IBS symptoms, and even relieve eczema and asthma. In a recent study, children who opted for a yoghurt drink lowered their risk of catching a cold, ear infection, or strep throat by 19%!

Fruit and vegetables. Citrus fruits, berries, tomatoes, melons, broccoli, and bell peppers are all high in vitamin C, which actively fights flu viruses and colds and aids growth and development in children. What’s more, the body is unable to produce vitamin C on its own, so fruit and vegetables are vital components of a child’s diet. It is recommended that all children between the ages of 6 months and 5 years old be given vitamin C, A, and D supplements every day, along with a balanced diet.

Animal and plant-based products and nuts. Animal products such as chicken, beef, seafood, eggs, and milk are all great sources of protein, as are lentils, beans, seeds, and nuts. Protein is essential not only for healthy bone growth and building muscle, but it also helps to make antibodies that fight off infection and illness, keep cells healthy, and promote their growth. Some nuts, particularly walnuts, also have healthy acids known as omega-3 fatty acids, which improve blood flow.

Fatty fish, eggs, milk, and juice Oily fish, egg yolks, and fortified products are rich in vitamin D. Vitamin D regulates calcium and phosphate levels, which are essential for the growth and strengthening of young bones, muscles, and teeth.

Beef and seafood, beans, and tofu Animal sources are also high in zinc, which supports the immune system and improves metabolic function. Zinc is best absorbed from animal products, but it is also present in wheat germ, beans, nuts, and tofu if you’re raising young vegetarians.

Foods to Avoid

While some foods boost and support your child’s immune system, others are far from helpful and ought to be avoided.

Sugars and artificially sweetened foods and drinks Though they may be deliciously tempting, some studies suggest that sugary sweets, pastries, and similar sugar-filled products may curb the growth of cells that defend against harmful bacteria if eaten in excess.

Salty foods. Excessive salt intake may lead to an excessive immune response and disrupt immune homeostasis. This means that your child should only be eating salty crisps and chips on occasion. The daily recommendation for salt in 1-3-year-old toddlers is only 2g per day.

Processed and charred meats. Processed meats, such as sausages and cured ham, are often high in saturated fats, which are thought to cause inflammation in the immune system. If your little one enjoys their burgers and sausages, offer smaller portions now and again and choose products that have seen very little processing.

Fast food. Fast foods are generally highly processed and full of additives. This affects the levels of healthy bacteria in the gut and may increase congestion.

Which foods boost my child’s immune system?

From Unii’s Toddler Nutrition Journey, we look at foods that strengthen your child’s immunity.