Foods to Help Boost Your Child’s Immune System

Foods to Help Boost Your Child’s Immune System

March 5, 2025 Children
child’s immune system

Your child’s immune system is their body’s natural defense against germs. A strong immune system keeps them healthy and helps fight off harmful bacteria and viruses. You can support your child’s immune system by offering nutritious foods, water throughout the day, and making sure they get plenty of sleep and exercise.

Here are a few WIC-approved foods that can help keep your child’s immune system strong, plus simple recipes to try at home!

Lentils

Lentils are a great plant-based protein packed with zinc, iron, and Vitamin B6. These nutrients help the body make white blood cells, which help fight infections. One cup of lentils provides 37% of the daily iron, 17% of the daily zinc, and 18% of the daily Vitamin B6 your child needs.

Lentil Soup
Recipe Ideas

Easy Lentil Soup:

  • 1 cup cooked lentils
  • 2 cups low-sodium chicken or vegetable broth
  • 1 diced carrot
  • ½ cup diced onion
  • 1 diced tomato or ½ cup canned diced tomatoes
  1. In a pot, sauté onion and carrot until soft.
  2. Add lentils, broth, and tomato. Simmer for 10 minutes.
  3. Serve warm. Makes 2-3 servings.

Rolled Oats

Oats contain beta-glucan, selenium, and zinc, which help strengthen immune function and protect cells from damage. Oats also have antioxidants and amino acids, which help with blood flow and healing.

Rolled Oats
Recipe Ideas

quick oatmeal breakfast:

  • ½ cup rolled oats
  • 1 cup water or milk
  • 1 banana or ½ cup diced apple
  • Dash of cinnamon (optional)
  1. Cook oats with water or milk on the stove or in the microwave.
  2. Top with sliced banana or apple and a sprinkle of cinnamon.
  3. Serve warm. Makes 1 serving.

Spinach

Spinach is full of antioxidants and iron, which support a healthy immune system. Pair spinach with Vitamin C-rich foods (like tomatoes or oranges) to help your child absorb the iron.

spinach
Recipe Ideas

simple spinach scramble:

  • 1 cup fresh spinach
  • 2 eggs
  • ½ cup diced tomato
  1. Sauté spinach and tomato in a pan until soft.
  2. Add beaten eggs and cook, stirring, until eggs are set.
  3. Serve warm. Makes 1-2 servings.

Oranges

Oranges are an excellent source of Vitamin C, which supports immune health by helping the body produce white blood cells that fight infections. Oranges also contain antioxidants that protect cells from damage and keep the body strong. The Vitamin C in oranges helps your child absorb iron.

oranges
Recipe Ideas

refreshing orange snack:

  • 1 large orange, peeled and segmented
  • ½ cup low-fat yogurt
  • 1 tablespoon granola (optional)
  1. Arrange orange segments in a bowl.
  2. Add a dollop of yogurt on top and sprinkle with granola if desired.
  3. Serve chilled. Makes 1 serving.
water-mug
Don’t Forget Water!

Staying hydrated is key to keeping your child’s immune system working properly. Water helps move infection-fighting cells through the body. Aim to offer water throughout the day to keep your child hydrated. For a fun and flavorful twist, add slices of fruit like lemon, orange, or cucumber to water!

baby-girl-drinking-milk
By including these immune-boosting foods in your family’s meals, you’re helping to keep your child’s body strong and healthy. WIC-approved foods make it easy and affordable to nourish your little ones!

REFERENCES:

MINNESOTA DEPARTMENT OF HEALTH. CSFP PROGRAM
https://www.health.state.mn.us/docs/people/csfp/nutrition1.pdf