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10 Ways to make your child's immune system strong

by Health Journey 5 months ago in children
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Here are ten tips to build your child's immune system

10 Ways to make your child's immune system strong
Photo by Artem Kniaz on Unsplash

As a parent, there's nothing more important to you than your child's health. You want to make sure they're strong and healthy, and can fend off any illness that comes their way. Luckily, there are things you can do to help boost your child's immune system and keep them healthy. Here are 10 tips to get you started.

1. Make sure your child is getting enough of certain vitamins and minerals

- For instance, Vitamin C helps the body fight off colds and other infections, while zinc strengthens white blood cells. Your doctor can help you figure out what your child needs to stay healthy.

2. Prevent dry skin –

Dry skin leaves children more prone to infection and serious diseases like eczema and psoriasis can make their immune system weaker. Keep your child's skin well moisturized, especially during the winter when the air is dry and cold.

3. Help them grow up healthy –

Children who are exposed to bacteria and viruses early in life develop a stronger immune system than those who aren't.

4. Make sure they are sleeping well –

A child who has had enough sleep has a stronger immune system than one who hasn't.

5. Get them moving –

Regular exercise boosts immune function and helps your child stay healthy through adulthood. Make sure he or she gets at least an hour of physical activity every day, whether it's walking or playing with friends.

6. Don't let them eat junk food –

Junk food leaves children more prone to infections and obesity puts them at risk of heart disease, diabetes, and cancer when they get older. Make sure you give your child a balanced diet full of healthy fruits and vegetables.

7. Prevent allergies –

Allergies are linked to asthma, eczema, and other diseases that weaken the immune system. Avoid putting your child in contact with things they are allergic to whenever possible.

8. Keep them healthy when they go back to school –

Your children's immune systems are weaker when they are in close contact with lots of other people at school. Make sure they wash their hands often and get plenty of sleep, eat well, and exercise.

9. Don't smoke –

Kids whose parents smoke are more likely to develop allergies than those who don't because the chemicals in cigarettes weaken their immune system.

10. Keep them healthy at camp –

Camps can be a breeding ground for infections, so take these tips to make their immune systems strong enough to fight them off.

Immune-boosting foods for kids:

- Garlic

- Onions

- Oats

- Apples

- Carrots

- Nuts

- Sunflower seeds

Immune boosting recipes for kids:

- Oat Banana Muffins


- 1/2 cup brown sugar

- 2 bananas, mashed

- 1 egg

- 1 tsp. vanilla extract

- 3/4 cup whole wheat flour (can be substituted with any other flours)

- 3/4 tsp baking powder

- 1 cup oats (can also use oat bran)


- Preheat oven to 375 degrees Fahrenheit

- Mix all ingredients in a bowl, except the oats. Slowly add in the oats and mix well.

- Spoon into 12 cupcake molds (can also use 1 8x8 pan) and bake for 20 minutes or until cooked through

Serves: 6–12 people

- Quinoa Salad


- 1/2 cup quinoa, rinsed and drained

- 2 medium carrots, grated

- 1 medium red bell pepper, finely chopped

- 1 small cucumber, finely chopped

- A handful of fresh basil leaves, chopped


- 1 tbsp. extra virgin olive oil

- 1/2 lemon, juiced


- Bring a pot of water to boil and add the quinoa in. Reduce heat to low and simmer for 12 minutes or until all water has been absorbed. Drain excess water if necessary.

- Combine all ingredients for the dressing in a small bowl and whisk together.

- Combine quinoa, vegetables, and basil leaves in a large bowl. Pour the desired amount of dressing over salad and toss to mix well.

Serves: 4–6 people

- Immunity-Boosting Chicken Soup


- 1 tbsp. extra virgin olive oil

- 2 small onions, chopped

- 3 cloves garlic, minced

- 1 whole chicken, cut into pieces (can also use leftover cooked chicken)

- 5 cups water or low sodium organic chicken stock

- 4 celery stalks, chopped

- 3 carrots, chopped

- 2 tbsp. fresh parsley leaves, chopped

- 1/2 tsp. dried thyme

- Salt and pepper to taste


- Heat oil in a large pot over medium heat and add onion and garlic. Cook until lightly browned (about 5-7 minutes).

- Add chicken pieces and cook for 5 minutes.

- Add water/stock, celery, carrots, parsley, thyme, salt, and pepper. Simmer over low heat until the vegetables are tender (about 20 minutes). Remove from heat.

Serves: 4–6 people Notes: Can also be made with fish or shrimp for non-meat eaters. If you do not have fresh herbs readily available, dried herbs can be used instead.


Your kids are your everything, so take these steps to make their immune system strong enough to fight off the flu, colds, and other diseases. You will be glad you did!


About the author

Health Journey

Health and Lifestyle

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