Foods that increase children’s immunity: what is good to eat in the fall and upcoming cold season

foods that increase children immunity

During the fall and the winter, we all become more sensitive, including children, which is why it is good to prepare our immune system in time to fight the cold, viruses and bacteria. 


A food indicated for maintaining good mood during the fall and the cold season due to the content of Omega-3 fatty acids, salmon also contributes to heart health and stimulates the immune system. You can grill, steam or bake the fish. 

If the little one is not happy to see a piece of fish on the plate, you can break it into small pieces, which you can slip into a bun or a stick, in which you put his favorite vegetables and a yogurt sauce. .

Citrus and kiwi

Rich in vitamin C, oranges, clementines, mandarins and kiwi are only good for boosting children’s immunity. In general, the little ones will not be fussy when you give them these fruits, maybe because they like to peel themselves or because of their enticing smell. 

You can give them to the child as a snack, including in the school package or in the form of a smoothie, for breakfast. Put in the blender a kiwi, a tangerine, half a banana, a handful of fresh spinach and almond milk, and at the end sweeten with a teaspoon of honey.


Another snack that supports the increase of immunity in children, but also in adults, and which is also appreciated as a taste by the little ones, is represented by almonds. Rich in vitamin E and manganese, almonds strengthen the immune system and, in addition, are delicious. You can give them to the child raw or baked, but without oil and salt – and not just as a snack. 

They will be appreciated, for example, in the breakfast cereal bowl. Mix a yogurt with two tablespoons of cereal, a few pieces of kiwi and a teaspoon of honey, over which sprinkle a few crushed almonds.


Full of antioxidants, berries help the body fight against oxidative stress caused by free radicals, which helps increase immunity. The advantage of berries is that they do not have to be eaten during the season, but you can freeze them and give them to the child, even in winter, because they will keep their nutrients. 

The child will love to eat a yogurt in which you put some blackberries or chopped strawberries and a teaspoon of honey. Also, the berries are excellent with morning cereals or placed on top of homemade tarts.


In addition to the intake of vitamin D, eggs also provide vitamin B and selenium, necessary for the proper functioning of the body’s defense system. To prepare them as healthy as possible and keep their nutrients, it is good to boil eggs or lay them. A boiled egg can be put in a sandwich with cheese and lettuce leaves or sliced ​​in a salad of vegetables. 

Also, especially if the little one refuses the egg as such, you can prepare an omelet with spinach and bell pepper, which you can bake in the oven in the form of muffins, over which you can put a little grated cheese. Spinach, in fact, is also helpful in increasing immunity, due to the content of vitamins (A, E, C and K), magnesium, zinc, selenium and iron.


Although not many children go for this vegetable, broccoli contains vitamins A, C and E and a large number of antioxidants. The easiest way to introduce this food useful for immunity in the child’s diet is to prepare it in the form of meatballs. 

Mix the small pieces of broccoli with egg, grated cheese and a little breadcrumbs, form the meatballs and bake them in an oven tray, greased with oil on all sides. You can serve them to the little one in a stick with raw vegetables and yogurt sauce. 

Another option would be to steam the broccoli, cut it into small pieces and mix it with salt, garlic, lemon juice and a little olive oil and serve it to the child in a stick with hummus and tomato slices.