9 Immune-Boosting Foods to Prepare for Kids

Our children going back to school means a higher risk of getting sick from being exposed to so many other kids five days a week. And with COVID-19 still running a muck, it’s always best to be extra cautious and do everything in our power as parents to think of ways to keep their immune system strong to prevent them from getting any virus!

While we can’t promise that your kids will be TOTALLY shielded from sickness, using nutrient-dense foods for cooking will help them get healthier and strong enough to fight inevitable germs!

Here are nine immune-boosting foods you can use to prepare your kids’ meals!


Almonds are filled with vitamin E and manganese, two immune-boosting essentials that enhance natural killer cell activity. Serve your kids almonds as a snack or put them in oats or smoothies!


Berries contain antioxidants that help fight oxidative stress that comes from free radicals. Help boost your kids’ immunity by serving them berries. It can be strawberries, blueberries, raspberries, cranberries, and blackberries, to name a few. For people with limited access to fresh ones, frozen berries are just as nutritious!


Yogurt’s probiotics stimulate your kid’s immune system, so be sure to add that to your list the next time you go to the grocery. Just be sure to get a low-sugar or no-added-sugar yogurt, as sugar has the opposite effect on the immune systems!


Salmon is rich in Omega-3 fatty acids essential for developing brains and reducing inflammation in case your kids develop colds and respiratory infections (a norm in a school environment!). The latest research also shows that fatty acids may boost the immune system by enhancing the function of immune cells- perfect for school-aged kids and parents alike!


Eggs are breakfast staples and perfect for the vitamin D deficient, who are more susceptible to illness. This food item is the only one with naturally occurring vitamin D, plus several other immune-boosting nutrients, such as B vitamins and selenium.


Ah, broccoli, the nutritional powerhouse! These greens have several immune system boosters, including vitamins C, A, and E, and plenty of antioxidants! Serve broccoli to your kids raw with their favorite dips, or include them in casseroles or as cheesy sides!


Spinach boasts an array of vitamins and minerals that boost your immune systems, such as vitamin A, E, C, and K, folate, manganese, zinc, selenium, and iron. These nutrients work in different ways to enhance immune system function, so it’s good to have them in your kids’ meals and smoothies!


Serving your kids an array of seeds, such as pumpkin, sunflower, and flax seeds will boost their immune systems. We’re talking about a smorgasbord of nutrients like vitamin E, zinc, and omega-3 fatty acids, which will help your immune system! DIY some trail mix for your kids and have them snacking on something healthy this school year!


Oats offer beta-glucans, a component of fiber that activates killer cells. Your kids will need this to fight off bacteria, viruses, and other intruders in their bodies. For your kids’ meal ideas, try serving them overnight oats or putting some in baked goodies!

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