prepare for flu season

Kids are going to get sick.  It’s inevitable.  In fact, we don’t want to keep them in a bubble.  Exposure to the world actually helps strengthen and boost immune systems. 

But there certainly are many things we can do to reduce the number of sick days.  We can take specific actions to reduce the burden of illness on our bodies and there are ways to make sure the immune system is working optimally.

Short on time? Pin now and you can read about Boosting Kids Immune Systems later!


What is the Immune System?

Our immune system isn’t one specific organ, so strengthening only the gut isn’t going to produce a strong immune system all by itself.   Our immune system is a combination of organs, cells, and proteins that must all be healthy most of the time in order to function as a whole-healthy immune system.

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How Can We Give the Immune System a Boost?

The most important thing you can do for your immune system to work at optimal potential is to put healthy, nutrient dense food into your body.

The grocery store shelves are inundated with unhealthy foods, and we have to be informed and diligent in order to choose the most nutritious foods for our family.

Optimal nutrition is absolutely crucial for a well functioning immune system.  Our kids today are bombarded with genetically modified foods, highly processed foods, dyes, and sugar.

RELATED—> GMO Foods & Kids: The Dangers and How to Protect Your Family

It’s no wonder so many children have food intolerances, behavior problems, gluten intolerance, food allergies, and digestive dysfunction.  Their little bodies are overwhelmed trying to discern any nutrients buried in the toxins they are consuming.

boost immune systems

What Foods Will Boost Immune Systems?

  • Citrus fruits—packed with vitamin C
  • Spinach—good source of vitamin C, beta carotene, and antioxidants.  Check out this post for delicious easy smoothies that include spinach!
  • Yogurt—Choose yogurts with live and active cultures and avoid added sugars.
  • Bone broth—Easy to make and packed with nutrition
  • Sunbutterloaded with vitamin E, magnesium, phosphorus, as well as several other minerals and nutrients
  • Avocadoscontain 20 different vitamins and minerals such as vitamins K and C
  • Blueberries—one of the most nutrient dense berries with lots of vitamins C, K, and antioxidants
  • Garlicgreat source of B6, manganese, selenium , vitamin C, and many other minerals
  • Protein–grass fed beef, seafood, legumes, and nuts are a few good protein sources


Be sure to check out the Handling Home Life Resource Library for Free Printables to help you handle your busy mom life! 



Vitamin D for Immune System Health

Researchers have determined that a deficiency in vitamin D leaves you susceptible to infections.  This study found that over half of U.S. adults have insufficient vitamin D levels.

Several studies have linked low vitamin D levels to decreased immune function and increased infections.

Vitamin D is actually a hormone and it influences nearly 3,000 of your genes,  having a profound impact on your immune response.

There are only a few foods that contain significant amounts of vitamin D and the best way to optimize your vitamin D levels is to spend time in the sun.

If you aren’t able to receive your vitamin D from the sunlight, it’s often recommended to take a supplement. 

I rotate cod liver oil with these vitamin D drops.  


Speaking of Cod Liver Oil…

Cod liver oil is loaded with omega 3 fatty acids, vitamin A and vitamin D.

This study gave children daily lemon flavored cod liver oil over a course of 5-6 months which resulted in decreased upper respiratory infections.

Cod liver oil has many other health advantages other than boosting the immune system and is very beneficial for brain health.

I have tried several different brands with the twins and right now we like this cod liver oil brand.

Many parents tell me they struggle to get their kiddos to take fish oil due to the taste.  The twins don’t love it, but they do take it without problems.  I’ve always bought the lemon or orange flavored fish oil.  


These are the fish oil brands I have used and liked for my kids:


CLICK TO READ:  Managing Heat Intolerance: Everything You Need to Know


Elderberry is packed with vitamin C and powerful antioxidants.  Studies suggest that elderberry extract relieves symptoms of the flu 4 days faster than the placebo.

Elderberry syrup is super easy to make or you can buy it already made.


RELATED:  Be sure to read my post: How to Make Organic Elderberry Syrup


Do Probiotics Boost Immune System?

Clinical studies suggest that probiotics strengthen the immune system and are an effective treatment for various intestinal illnesses. 

Probiotics also reduce the risk of the common cold and reduce the length of cold symptoms.

Lactobacillus, Bifidobacterium, and Saccharomyces are three extensively studied and commonly used probiotics in humans and animals.

I’ve given the twins probiotics since they were babies.


Some Probiotic brands that I have tried and like:


RELATED:  How to Make a Kid’s Nighttime Sick Kit

Water Keeps Immune System Healthy

Drinking sufficient amounts of water every day is important for the proper functioning of your immune system as well as the functioning of every other system in your body.

Stay well hydrated by keeping filtered water with you at all times.  This water bottle with filter will keep you hydrated while avoiding toxic chemicals.

Another way to make sure you are getting plenty of fluids is to make nutritious bone broths and use the broth when cooking rice, pasta, and soups.

Be sure to avoid concentrated fruit juices and definitely take a pass on sugary drinks.  We don’t have juice very often but when we do, I give the boys fresh pressed juice.

You can keep a pitcher of fruit infused water to enjoy throughout the day.  The boys love choosing the fruits we will add!


Numerous studies show that zinc deficiency causes severe immune dysfunction.  A healthy level of zinc is also critically important for many other functions in the body.  Since our bodies don’t store zinc, we have to make sure we are eating foods that are good zinc sources.


Some excellent foods that contain zinc are:

  • meat
  • shellfish
  • legumes
  • seeds and nuts
  • cheese
  • yogurt
  • eggs
  • my favorite—dark chocolate!


mom and young daughter jogging



Regular exercise is essential for optimal health and well being.

Researchers found that only 20 minutes of moderate exercise stimulates the immune system.  

Going for walks, jumping on the trampoline, or swimming are great ways to get exercise.  One of our favorites is to have a silly dance party!


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Sleep and Rest

All of us parents know what sleep deprivation can do!  Sleep is critically important to keep all parts of our body running in tip top shape.

Kids need a lot of sleep but they need good quality sleep.

It’s important for us to sleep without lights so we don’t disrupt our melatonin production.  Make sure to put all screens away well before bedtime and no electronics in the bedroom at all.


RELATED:  Sleep Problems in Children: Solutions that Work


What things have you found to keep illness away?  Be sure to comment below to share!  


If you liked this post and know someone who might benefit from the information I would so very much appreciate if you share this article with them! 


You can pin to your favorite health and wellness board on Pinterest!  And be sure to follow me on Pinterest for lots more parenting and kids health tips!  

little boy dressed as a super hero: immune system boosters for kids

All content here should be considered as opinion only.  Always seek the advice of your own health professional for any questions or concerns you may have regarding your health or the health of others  See full disclaimer


2 thoughts on “Boost Immune Systems: 9 Ways To Strengthen Kids Immunity”

  1. So many great ideas in this post. I didn’t know that sunbutter and cod liver oil was so good for you. Thanks for all the great reminders on how to care for my family’s health naturally! Pinned!

    1. Angela Evangelist

      Thank you so much, Miranda! We are big sunbutter fans at our house! Beckem will eat it straight from the jar!

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