During the rainy season, the fear of contracting illnesses and flu is always present in the back of our minds, and the fear is amplified in the case of children

In this weather, children, whose immune systems are still growing, are particularly vulnerable to illnesses. They are more prone to ailments linked with the monsoon season, such as colds and flu, throat infections, and stomach disorders, because of the moist weather.

Because children are more careless and prefer to spend most of their time outside, they are more susceptible to illnesses and health problems. However, you can counter the risks of these diseases by providing your child with immunity boosters.

Immunity Booster for Kids can vary from lifestyle changes to foods.

Below are a few of the immunity boosters for kids that are natural and safe. 

1)Dry Fruits/Nuts or Seeds

dry fruits and nuts

Children may dislike fruits and vegetables, but they could enjoy crispy dry fruits and nuts such as cashews, almonds, and walnuts. You could prepare a fun trail mix for them to keep things interesting and fun. Nuts can be consumed in any form, including dried or roasted, according to nutritionists. Vitamins and antioxidants can also be found in walnuts, almonds, dates, and raisins. They are strong in protein and excellent fat sources, ensuring that your kid’s energy is always high and their immunity remains balanced. You can even add Dried nuts and seeds as toppings in pancakes or oatmeal. It is very versatile.

Vitamin E, found in nuts including almonds, hazelnuts, peanuts, and sunflower seeds, is a potent antioxidant. Vitamin E, in addition to preserving cells, aids in the maintenance and effective functioning of the immune system.

Nuts are also high in many other critical nutrients. While various nuts benefit your immune system in various ways, they are all high in a range of micronutrients that can help you stay healthy.

2)Yogurt/ Dahi

dahi, yoduty, mishti doi

Yogurt with fruit and granola may be a delicious way to start the day for your children. Yogurt includes probiotics, which are bacteria that strengthen the immune system, in addition to being tasty. It is manufactured by fermenting milk with bacteria, which results in the development of probiotics. By enhancing the activity of cells that absorb dangerous particles, probiotics aid in the immune system’s initial fast reaction. Just make sure you’re using a low-sugar or no-added-sugar yogurt, as sugar works against our immune systems. You can mix plain yogurt with a tiny quantity of maple syrup and vanilla essence for a lower-sugar yogurt treat.

3)Leafy Greens

leafy greens

Leafy Greens are the least favorite among immunity booster for kids. But they are also the safest and healthiest option if we consider others. The main agents in leafy greens are Vitamins C, A, and K, among other micronutrients that help build up the immunity system. Vitamin C is abundant in leafy greens such as kale and spinach.

Vitamin A, which helps the immune system respond swiftly to possible threats, and vitamin K, which helps prevent inflammatory illness, are just two of the many nutrients found in these greens. Phytonutrients found in seasonal vegetables and fruits are also quite essential to combat germs and diseases. If your child is getting tired of simply eating leafy greens, try roasting a head of broccoli to change things up from time to time. Broccoli is equally packed in micronutrients, including the ones stated above, making it a terrific substitute. 


berry, berries

This immunity booster for kids is the most loved, and children scoff at them down in an instant. Berries are high in antioxidants, which aid in the body’s battle against free radical-induced oxidative stress. This aids in the maintenance of our immune system! Strawberries, blueberries, raspberries, cranberries, and blackberries, to mention a few, are among the berries you should strive to incorporate into your children’s diet. When berries aren’t in season, frozen berries are just as nutritious and tasty.

They may be readily added to smoothies or used as a topping on a variety of sweet recipes. Strawberries, in particular, are an excellent source of antioxidants. Strawberries are a big favorite amongst kids and are also high in vitamin C. Vitamin C is a well-known nutrient frequently linked to immunity. It helps your immune system fight viruses for longer periods without causing harm to your body.

It defends the body by boosting the synthesis of enzymes and hormones that help the immune system function properly. Vitamin C also aids white blood cells in migrating to the site of infection, which is critical for combating infections. 

Also Read, 7 Best Immunity Boosters you should Eat everyday

5)Meat and Fish

meat and fish

Meat is high in most vitamins that strengthen the immune system, such as vitamin B1 and vitamin B12, both of which cause a decrease in the number of lymphocytes if the required quantity is not eaten. Meat and fish also contain chromium, a micronutrient found in trace amounts in our bodies that boosts immune defenses and resistance to infections.

As a result, meat is an excellent immune system booster, capable of enhancing not just the immune system’s reaction to external invaders but also the inflammation that results, minimizing damage and enhancing performance. Overall, nutrition plays a crucial part in the immune response. Including meat in the diet provides an added boost since it contains all of the needed nutrients for a healthy immune system for your child.

They’re great in soups, curries, sandwiches, and salads. And all meats, including chicken, mutton, fish, and shellfish, are high in protein. Protein is necessary not just for our bodies to create and repair tissues, but it also aids in the growth of white blood cells, which fight infections. Meat also contains Vitamin B, zinc, iron, and Omega-3 fatty acids (found in fish and shellfish), which our bodies utilize to maintain their defense mechanisms.



Mushrooms provide a wide range of health advantages, including weight loss and cancer prevention. Mushrooms appear to enhance a healthy immune response, reduce inflammation, and also boost immune cell activity. One of the most well-known superpowers of medicinal mushrooms is their ability to manage the immune system. Beta-glucans, found in all therapeutic mushrooms, have been discovered to help combat inflammation and regulate the immune system.

Mushrooms are high in vitamin D and antioxidants, which help to improve immunity, according to nutritionists. Include them in sandwiches and dress them up with other seasonal vegetables to make it entertaining for kids. You may also serve them a steaming bowl of mushroom soup.

7) Breastfeeding

 Immunity-boosting antibodies and white blood cells are boosted inside breast milk and make for a good immunity booster for kids. Colostrum, the thin yellow “pre-milk” that pours from the breasts during the first few days after birth, is unusually rich in disease-fighting antibodies. Experts state that Breastfeeding should be the sole source of nutrition for the first six months of your baby’s life, according to pediatricians. If this commitment isn’t doable, you should at least try to breastfeed for the first 2 to 3 months to strengthen your baby’s immunity.

8)Follow a Healthy Routine

healthy routine

Exercise and appropriate sleep have been shown to boost the number of natural killer cells in adults and children alike. Natural Killer Cells are immune-system weapons that fight bacteria and cancer cells. Instead of merely urging your children to go outdoors and play, it is advised that be a good role model and exercise with them to instill a lifelong fitness habit in their minds.

Apart from lack of exercise/activity, sleep deprivation has also been shown to make you more prone to diseases by lowering natural killer cells. And Doctors usually advise that babies require up to 16 hours of sleep each day, while toddlers and preschoolers need 10-14 hours of proper sleep. Preventing diseases is also an important way of reducing stress on your child’s immunity system and protecting them from diseases. You should pay special attention to your child’s cleanliness before and after each meal, as well as after they come home after playing outside.

Make sure your children wash their hands often with soap and change into clean clothes. Another important germ-fighting tactic is to throw out their toothbrush as soon as possible. The infection can spread from toothbrush to toothbrush, infecting other household members. However, if your kid has a bacterial infection like strep throat, she can reinfect herself with the same germs that made her sick in the first place. Tossing the toothbrush, in this scenario, protects both your child and the rest of your household.

Click here to Read Research conducted by the Vydehi Institute of Medical Sciences.