How to Boost Your Child's Immune System: Tips and Nutrients

Children's immune systems are still developing, making them more susceptible to getting sick, particularly in the cooler months. Here are some things you can do to help your child's immune system stay strong:

1. Eating a healthy diet

   A healthy diet means eating plenty of fruits, vegetables, and whole grains. These foods are packed with vitamins, minerals, and antioxidants that can help support a strong immune system.

2. Getting enough sleep

   When children don't get enough sleep, their immune systems cannot function properly. The recommended hours of sleep per 24 hours, by age and including naps are:

   • Infant (4-12 months): 12-16 hours
   • Toddler (1-2 years old): 11-14 hours
   • Preschool (3-5 years old): 10-13 hours
   • School-age (6-12 years old): 9-12 hours
     
     

3. Managing stress

   Stress can weaken the immune system. Help your child find healthy ways to manage stress as they get a little older can be important such as exercise, relaxation techniques, or time in nature.

4. Exposing your child to germs

   This may sound counterintuitive, but it's essential for children to be exposed to germs safely. This helps their immune systems learn how to fight off infection.

Certain nutrients can also help boost your child's immune system. Here are some specific nutrients to look out for:

• Zinc

  Zinc is a mineral that plays a role in many bodily functions, including immune function. Good sources of zinc include oysters, red meat, poultry, beans, and whole grains.

• Prebiotics

  Prebiotics are fiber that helps feed the good bacteria in the gut. A healthy gut microbiome is vital for a strong immune system. Good sources of prebiotics include onions, garlic, asparagus, bananas, and legumes.

• Probiotics

  Probiotics are live bacteria similar to the good bacteria naturally occurring in the gut. Probiotics can help increase the number of good bacteria in the gut and boost immunity. Good sources of probiotics include yogurt, kefir, and sauerkraut.

• Vitamin C

  Vitamin C is an antioxidant that helps protect cells from damage. It is also involved in producing white blood cells, which help fight infection. Good sources of vitamin C include citrus fruits, strawberries, kiwi fruit, broccoli, and capsicum.

• Vitamin D

  Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus. It also plays a role in immune function. Good sources of vitamin D include sunlight, oily fish, and some foods fortified withvitamin D.

• Omega-3 Fatty Acids

  Omega-3 fatty acids are essential fatty acids that the body cannot produce independently. They have many health benefits, including boosting immunity. Good sources of omega-3 fatty acids include fatty fish, such as salmon, tuna, and sardines, and walnuts, flaxseeds, and chia seeds.

In addition to the tips and nutrients above, here are some more things you can do to keep your child healthy:

• Wash your hands often

  This is one of the best ways to prevent the spread of germs.

• Avoid close contact with people who are sick

  If your child does come into contact with someone sick, encourage them to wash their hands frequently.

• Clean and disinfect surfaces

  This will help kill germs lurking on surfaces around your home.

• Keep your child's environment clean and dust-free

  This will help reduce the number of allergens in the air, which can irritate the airways and make it easier for your child to get sick.