WHAT ARE THE NUTRIENTS REQUIRED FOR CHILDREN TO BOOST THEIR IMMUNE SYSTEM?

For children, a strong immune system needs a steady supply of specific nutrients that support the growth and activity of immune cells, keep barriers like the skin and gut healthy, and help the body recover from illness.

Here’s the full breakdown:

Essential Nutrients for Children’s Immunity

Nutrient	Why It’s Important	Best Food Sources
Protein	Builds antibodies and immune cells	Eggs, chicken, fish, tofu, beans, lentils, dairy
Vitamin C	Stimulates white blood cells and boosts antibody production	Oranges, guava, kiwi, strawberries, broccoli, bell peppers
Vitamin D	Regulates immune function and reduces infection risk	Sunlight, salmon, eggs, fortified milk
Vitamin A	Maintains healthy skin and mucous membranes (first defense barriers)	Carrots, pumpkin, spinach, sweet potato, liver
Vitamin E	Antioxidant that protects immune cells from damage	Nuts, seeds, sunflower oil, spinach
Zinc	Helps immune cells fight infections and heal wounds	Meat, pumpkin seeds, chickpeas, cashews
Iron	Supports oxygen delivery to immune tissues	Lean meat, spinach, lentils, fortified cereals
Selenium	Protects against oxidative stress and supports antibody production	Brazil nuts, fish, eggs, sunflower seeds
Omega-3 Fatty Acids	Reduces inflammation and improves immune cell signaling	Salmon, sardines, chia seeds, flaxseeds
Probiotics	Support gut health, where most immune cells live	Yogurt with live cultures, kefir, kimchi, probiotic supplements
Prebiotics	Feed healthy gut bacteria	Bananas, onions, garlic, oats, asparagus

💡 Extra Tip:
For picky eaters, nutrient gaps can be filled with children’s multivitamins, vitamin C chewables, vitamin D drops, omega-3 supplements, and probiotics — ideally under guidance from a healthcare professional.