When it comes to keeping our kids (and ourselves!) healthy, the best defense may be a good offense. Sure, you can sanitize hands and practice good sleep hygiene, but perhaps the most important immune system booster comes down to the food fueling our bodies.
“Enjoying a wide range of nutritious foods is the best way for kids to get all the nutrients that are important for the immune system and overall health,” says registered dietitian (and mom) Samantha Cassetty. “It’s also key to encourage an eating pattern that’s high in whole foods and low in added sugars and heavily processed foods.”
We spoke with a couple of nutritionists to gain a deeper understanding of immune-boosting snacks for kids. Here are 10 foods they recommend for naturally supporting the immune system.
Yogurt
This dairy snack contains probiotics that help support gut health, where much of the immune system develops, according to registered dietitian nutritionist Keri Gans. Starting your kid’s day with a yogurt (or packing one for the road) is a great idea, in particular low-sugar Greek yogurt, as it offers live active cultures with probiotic activity and high-quality protein.
“The cultures help maintain a healthy gut microbiome, which plays a key role in supporting immunity,” Cassetty says. “Protein helps build and repair tissues, including those involved in immune function.” And because sugar is harmful to your immune system, be sure to choose an option without tons of added or alternative sweeteners.
Kefir
Kefir, a fermented milk drink that contains numerous good bacteria strains, is a powerhouse for gut and immune health. “The plain version is tangy, but low-sugar flavored versions are very kid-friendly,” says Cassetty. “You can use kefir as the base of a smoothie or just serve it as a drink alongside breakfast or an after-school snack. You can even buy it in single-serve pouches to tuck into your kids’ lunchboxes.”
Blueberries
Blueberries have antioxidants, particularly vitamin C and anthocyanins, which help reduce inflammation and support the immune response. “Blueberries are naturally sweet and fun to eat, so they’re perfect for kids and easy to serve solo or alongside other foods,” adds Cassetty. “I like adding them to yogurt, blending them into smoothies, or freezing them for a fun snack on a hot day.”
Eggs
Just as they do for adults, eggs provide high-quality protein and key immune-supporting nutrients for kids. Gans notes that eggs are a great source of vitamin D, selenium, and choline, which are essential for cell growth and immune signaling during development.
Sweet potatoes
Ever wonder why sweet potato seems ubiquitous in baby food? They’re packed full of nutrients, says Gans. “Sweet potatoes are high in beta-carotene, which converts to vitamin A, a nutrient essential for maintaining skin and mucosal barriers, key first-line defenses in a child’s developing immune system,” she adds. So even as your kids get older, continue to pack their diets with plenty of this naturally sweet treat.
Walnuts
While nuts are healthy in general and an excellent idea for kids, Cassetty recommends walnuts in particular. “Walnuts can help increase the production of butyrate, a compound made by gut bacteria when they break down certain types of fiber,” she says. “This compound supports the cells lining your gut, helps maintain a strong intestinal barrier, and plays a key role in regulating the immune system.”
Walnuts are a good source of vitamin B6 and an excellent source of copper and manganese, all of which contribute to the normal functioning of the immune system. Consider toasting walnuts with a bit of salt, or seasonings like chili and cinnamon, to give them a new twist.
Roasted turkey
When packing a sandwich for your child’s lunch, consider roasted turkey, a top source of selenium, a mineral that helps regulate the immune system.
“A small portion of roasted turkey provides about half of your daily needs, not to mention it’s a great source of protein, which is also needed to help build immune system cells,” says Cassetty. “When my kid was growing up, I’d cook my own turkey breast to use in sandwiches, but you don’t need to do that. Look for high-quality, roasted, sliced turkey at the grocery store. It should be fresh rather than pre-packed, since the pre-packed type is considered a processed meat.”
Citrus fruits
Whether an orange, grapefruit, or lemon, citrus is a great snack option for your kids. “Citrus is rich in vitamin C, which supports white blood cell production and immune health,” says Gans. “Children need this antioxidant to strengthen their immune system as they encounter new viruses and bacteria.”
You can always juice your fruit for little ones who aren’t big fans of the whole fruit, or opt for store-bought juices without added sugars.
Carrots
When cold and flu season strikes, Gans recommends stocking up on carrots for your kids. “Carrots are another excellent source of beta-carotene that supports healthy skin and respiratory defenses, which is especially helpful when kids are more exposed to germs,” she says.
Whether consumed raw or cooked, carrots maintain their nutritional quality, making them an excellent option for children of all ages.
Oats
“Oats deliver a type of soluble fiber called beta-glucan, which helps stimulate immune cells and may strengthen the body’s ability to fight off illness,” says Cassetty. “This special fiber also supports the growth of beneficial gut bacteria, which are closely tied to immune function. Plus, oats provide magnesium, a mineral that helps regulate stress and promote better sleep, both of which are essential for a well-functioning immune system.”
Given that stress can increase magnesium needs, oats are a great way to help address this gap. You could try overnight oats with milk and berries, or stir a spoonful of peanut butter and banana slices into warm oatmeal for a kid-friendly breakfast.
Sunflower and pumpkin seeds
While some children may have nut allergies, seed allergies tend to be somewhat less common. Opting for sunflower and pumpkin seeds can be a great snack option for kids. “Sunflower seeds are rich in vitamin E and zinc, which are essential for the development and function of immune cells, nutrients that growing kids often fall short on,” says Gans.
Pumpkin seeds provide zinc, iron, and selenium — three minerals that play critical roles in supporting immune health. “These crunchy seeds are also high in magnesium, and they provide plant-based protein,” adds Cassetty.
Kiwi
Another great fruit option is kiwi, which comes loaded with vitamin C, which in turn supports immune cell function. “It’s also rich in fiber, so it supports gut health, which is intricately linked to immune health,” says Cassetty. “There’s even evidence that kiwi eaten before bedtime may help promote better sleep, which is necessary for a healthy immune system.”
Whole-grain pretzels
Whole grains are universally important for health, but for kids, Cassetty recommends whole-grain pretzels in particular. “For example, Quinn Sea Salt Pretzel Twists are an under-the-radar source of immune-supporting nutrients like zinc, iron, and selenium, thanks to the nutrient-rich germ and bran that whole grains retain,” she says.
Whole grains also provide fiber, which feeds the beneficial gut bacteria linked to a well-functioning immune system. “Some kids don’t like the nuttiness of whole-grain bread, but pretzels are a whole grain they can get behind,” adds Cassetty.
Cocoa or cacao powder
No, chocolate isn’t necessarily great for your kids, but cocoa and cacao powders — the purer forms of chocolate — can be. “Cocoa powder is rich in flavonoids, compounds with antioxidant and anti-inflammatory effects that may help support immune function and even quiet a cough, according to some research,” says Cassetty. “Unlike chocolate bars, unsweetened cocoa powder gives you those benefits without added sugar.”
Try blending some into smoothies or adding cocoa powder into overnight oats for a healthier chocolate-y kick.
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