5 foods that support children’s immunity (that they will actually eat)

We all want our children to stay well and building a healthy gut through good nutrition plays a critical role. There are lots of nutrients involved in keeping our gut and immune system healthy, and the best approach is eating a wide variety of foods across all food groups, but getting kids to eat healthy can be tricky! Luckily, these five foods are not only packed with nutrients to support your child’s immune system, they’re also delicious and kid-friendly!

1 Berries

Berries are a fun, colourful and sweet snack that most kids love, but they’re also a powerhouse for supporting immune health. Packed with vitamin C and antioxidants, berries – such as blueberries, strawberries, and raspberries – can help combat oxidative stress and inflammation in the body. In fact, A 2017 study published in Advances in Nutrition highlights regular consumption may reduce the risk of respiratory infections in children.

• Try: Blending berries into smoothies, mixing them into yoghurt or just washing and serving fresh. For very young children always blend or mash to avoid a choking hazard.

2 Carrots

Carrots are rich in beta-carotene, which the body converts into vitamin A – an essential nutrient for maintaining a healthy immune system. Vitamin A helps keep the mucous membranes in your child’s respiratory tract healthy, which acts as an essential line of defence against viruses. Plus, carrots are high in fibre, making them a filling and nutritious snack.

• Try: Carrot sticks with hummus, or roasting them which brings out their natural sweetness for a delicious and nutritious snack.

3 Milk

Milk being on the list might surprise you, but once kids are past breastfed stage, they still benefit from the nutrients milk or fortified alternatives can provide. Dairy milk contains prebiotics that nourish ‘good’ gut bacteria. While cow’s milk is popular, goat milk offers an extra immune boost, containing six times more oligosaccharides, which promote gut health linked to a stronger immune system. Goat milk also has higher levels of magnesium, potassium and vitamins A, C, and B1, all important for immunity.

• Try: Kids generally love milk, so they’re usually happy to have it on its own, but to add interest for those that like novelty, try serving it in colourful cups or adding fruit to make smoothies.

4 Citrus fruits

Oranges, mandarins and lemons are well-known for their high vitamin C content, which is vital for supporting immunity. Vitamin C not only strengthens the immune system but may also help the body recover faster if a child does catch a cold. Research from the American Journal of Clinical Nutrition shows that vitamin C contributes to the production of white blood cells, which are crucial for fighting off infections.

• Try: For less mess, mandarins are the best option to avoid sticky fingers – add a fresh mandarin to their lunchbox, or pop orange slices into fruit salads with a little squeeze of lemon for a great snack at any time of day!

5 Eggs

Eggs are one of the most nutrient-dense foods available, providing a range of vitamins and minerals essential for a healthy immune system, including vitamins A, D and B12, as well as protein. A 2019 study underscored the importance of vitamin D in eggs, noting that it plays a critical role in boosting the body’s immune response.

• Try: Scrambled eggs or an omelette filled with veggies are easy ways to get kids to enjoy this immunity-supporting food.

These five foods offer not only a variety of flavours and textures that kids will actually enjoy, but they also pack a nutritional punch to help keep your child’s immune system strong. Of course the best way is to try and incorporate a wide range of healthy foods whenever you can. There are many more healthy foods out there and repeatedly exposing children to different foods early in life will make for less fussy kids with a stronger immune system.

This article was researched and written independently by Healthy Food Guide, and is sponsored by Oi6 Goat Milk. For more information about their products, visit www.oli6.com.