6 Ways to Boost Your Child’s Immune System Naturally

With snow still falling outside and no clear sign of spring, winter days can seem long and unforgiving, with no clear end in sight. We’re well past the holidays, but never completely free of germs, which seem to show no partiality. As a parent, before hitting your local pharmacy’s shelves for extra supplements, consider a few proven ways to boost your little one’s immunity from the comfort of your home.

Proper Hydration

With colder days, kids may tend to ask for water less, but proper hydration is a key to keeping illness away. While improving blood circulation and organ function and maintaining healthy bones and teeth, water also hydrates the mucosal membranes, which act as a bodily defence against pathogens (1).

Practical Tips

Each of my kids has a marked water bottle that lives in a basket in the kitchen for quick and easy access. I offer it at meal times and snack times, and it stays visible so they can be reminded and retrieve it themselves.

We like the brand “Thermos” and chose the Funtainer design, as it keeps the water cool for longer periods, and my 1-year-old babies can also drink from the straws. Just a reminder to clean the straws and change the water often to prevent any fungal growth.

Fruits & Vegetables

Stocking fresh fruits and veggies can seem like a challenge, and when dealing with avocados…a precious race against time. But fruits and vegetables are filled with phytonutrients, a natural compound produced by plants to keep itself healthy and protect it from insects and the sun. (2). It’s been discovered that phytonutrients are essential to providing our body with anti-inflammatory and immune-boosting benefits and keeps our bodies free of disease. (3). While there are more than 10,000 types of phytonutrients, Registered Dietitian Amber Sommer, RD, LD, explains that a variety is needed for bodily health, and therefore, eating a variety of fruits and vegetables is most beneficial. (3). (Or as my step-mom reminds us, “Eat a Rainbow”).

Practical Tips

The kids have a morning and afternoon snack, keeping both rumbles and grumbles at an all-time minimum. They like variety, so we use the opportunity to spread colour like joy on their snack plates. Along with some crackers or cheese, a little serving of yellow pepper, blueberries, cucumber, apple or whatever other fruit is in stock packs in those phytonutrients and helps support their immune systems. Sometimes, we choose a smoothie to power us through the morning or afternoon - an excellent way to sneak in some extra spinach, kale, avocado or nuts…

Nuts

By the time kids have reached school age, most institutions have banned lunches containing nuts. However, nuts and oilseeds, while being a rich source of Omega-3, are also rich in Vitamins A and E. (4). These vitamins are key contributors of antioxidants, which reduce inflammation and protect the body from cell damage. (4). Almonds and sunflower seeds are among the top sources of Vitamin E, and pistachios are common nuts with both high Vitamin E and Vitamin A content. (5). While often contraindicated in many school systems due to allergies, nuts at home are a good method to boost your kid’s immunity.

Practical Tips

A mini trail mix is a fun way to offer a variety of nutrients and flavours for a snack, and it’s especially welcomed with a sprinkle of dark chocolate chips. It’s also easy to toss a handful of nuts into a nutritional smoothie, or for my toddlers who somehow like lettuce, I sprinkle them on top of a sweet or citrus salad.

Sunlight

As parents, we know the immense good of having our children engage in outdoor play, even in wintertime, and the immunity advantages are showing to be multifaceted. In 2016, a new study surfaced that demonstrated not only the benefits of Vitamin D through sunlight but also a quickening of the body’s T-cells. (6). T-cells, a type of white blood cell, build immunity by finding and invading pathogens in the body, and low levels of blue light found in sun rays cause T-cells to move even faster throughout the body (6).

While getting kids outdoors during the last winter days can be difficult, it will help ward off unwanted sickness and also improve nighttime sleep, which are fantastic building blocks for better immunity.

Hygiene

It can seem like a repetitive practice and a little less than convenient when you have multiple things demanding attention, but teaching and helping with proper hand washing is so critical to keeping those unwanted pathogens in a little one’s mouth. Proper hygiene is said to be the first line of defence towards better immunity. (7). Kids touch and play with… everything. And given that I don’t see my kids using cutlery with ease at snack time, those little fingers need to be cleaned before putting the underside of daddy’s work boots into their mouth with a side of raspberry.

Practical Tips

Try having the kids hand wash before engaging in anything related to food, whether “helping” meal prep or eating. With time, the little ones get used to this routine, and you’ll no longer need to keep asking.

Keep stepping stools near the sinks so the kids can wash their hands easily. Over time, your back will also thank you.

Sleep

As parents, we all want our kids to be able to sleep well, and we try to set them up for success in all the ways we know. Sleep is a crucial component of warding off sickness, as studies show that kids who don’t get quality sleep or enough sleep are more prone to sickness when exposed to viruses. (8). During sleep, the immune system makes cytokines, a protein which helps you go to sleep, but you also need some types of cytokines for infections, inflammation, or times of stress. (8). Less protective cytokines are made with less sleep, as well as lowered antibodies and cells that fight infection.

Practical Tips

Routine. Routine. Routine. While there’s no need to worry about the small percentage of time spent on holidays, we keep a routine for bedtime so the kids know what to anticipate as the sun sets and their bodies prepare them for sleep. We like to dim the lights in the house as the sun is going down and start closing the blinds. Preparing the house for sleep also prepares little minds for sleep, as they see a safe and predictable routine taking place.

Final Thoughts

Finally, after you’ve followed all the protocols and done everything to ward off sickness, keep in mind that it’s normal for young children to get sick throughout the year. There are nearly 200 different types of cold viruses, and no matter how careful you are, some are bound to slip past the immune system barriers. (1). When it does, remind yourself that viral and bacterial exposure helps build your child's immune system. (1).

Practical Tip

When your little one does catch a cold or virus, provide them the place and space they need to rest. Encourage fluids, as well as comforting and nutritious foods like applesauce and yogurt.

My mother used to have a reserved bag of “sick tapes” for stories we could only listen to while we were under the weather. Consider reserving some books, audios, and colouring items for those down days, as these can become fond memories for your children.

Little bodies have incredible immune systems, and we need to support them as they continue to build their lifelong defence. The process can be fun and rewarding, and provide them lifelong skills to keep them and the next generation healthy!

References

1. Canadian Digestive Health Foundation. (September 9, 2024). Supporting your Child’s Immune System for Back to School. https://cdhf.ca/en/supporting-your-childs-immune-system-for-back-to-school/

2. Healthline (2025). What are Phytonutrients? https://www.healthline.com/health/phytonutrients

3. Cleveland Clinic. (March 15, 2024). Phytonutrients: What They Are and Where To Find Them. https://health.clevelandclinic.org/phytonutrients

4. Cuddles Foundation. (September 2, 2020). 10 Ways to Unlock Better Immunity in Kids. https://www.cuddlesfoundation.org/10-ways-to-unlock-immunity-in-kids/?gad_source=1&gclid=Cj0KCQjwm7q-BhDRARIsACD6-fUJ6NQjX0XvKIJhTSqCnF1SajKccHhtQNAmOggbYYDUpn4E0g4J5XoaAq-JEALw_wcB

5. WebMED. (October 17, 2024). 8 Foods High in Vitamin E. https://www.webmd.com/diet/foods-high-in-vitamin-e

6. Georgetown University Medical Centre. (December 20, 2016). Sunlight Offers Surprise Benefit – It Energizes Infection Fighting T Cells. https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/

7. Harvard Health Publishing. (February 15, 2021). Six Ways You Can Help Your Immune System. https://www.health.harvard.edu/healthbeat/six-ways-you-can-help-your-immune-system

8. Mayo Clinic. (January 24, 2025). Lack of sleep: Can it make you sick? https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757