Skip to content

    Health & Parenting

    Font Size
    A
    A
    A

    Immunity-Boosting Snacks for Kids

    By
    WebMD Feature

    Could the snacks you feed your kids cut their chances of getting sick? Healthy things in everyday foods -- from yogurt to walnuts -- may help boost a kid's natural defenses.

    "We know that what you eat has a clear impact on your immunity," says Leo A. Heitlinger MD, chair of the American Academy of Pediatrics section on gastroenterology, hepatology, and nutrition. So whether you're arming your kid for cold and flu season or just aiming for good, year-round health, immune-boosting snacks may help.

    5 Foods That Boost Immunity

    • Yogurt. Yogurt contains helpful germs called probiotics. You may already know that these critters live in your gut and can improve the way your body uses food. But they're also important in helping your body fight sickness. One study found that kids who had a yogurt drink had a 19% lower risk of colds, ear infections, and strep throat.

      What type of yogurt should you get? Heitlinger suggests looking for brands that say they contain live cultures. "If it's separated when you open it, and there's a little liquid on top, that's a good sign," he says.
    • Kefir. This tart milk drink also packs lots of healthy probiotics. While the biting taste can be a surprise at first, it's catching on in the U.S. "You can buy it in single-size packages that you could pack in your kid's lunchbox," says Jennifer McDaniel, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. There isn’t much proof about kefir yet. But early research suggests it can help your immune system.
    • Walnuts. Walnuts have healthy omega-3 fatty acids, which are good for you in lots of ways. Experts believe that omega-3s help your body fight illness. One small study found omega-3s cut the number of respiratory infections in kids. Walnuts are easy to sprinkle into a snack mix or on cereal.
    • Fruits and veggies. To help your immune system, McDaniel suggests aiming for ones that are high in vitamin C, like citrus fruits, strawberries, bell peppers, broccoli, and sweet potatoes. Experts aren’t entirely sure how much vitamin C helps colds and flu.
    • Lean meats. You might not think of a leftover pork chop as a snack -- or that it would boost your body’s disease fighting system. But lean meats can help. First of all, they have protein, which is important for keeping up strength. Second, lean meats also contain zinc, which seems to help white blood cells fight off infections, McDaniel says.

    Today on WebMD

    Girl holding up card with BMI written
    Is your child at a healthy weight?
    toddler climbing
    What happens in your child’s second year.
     
    father and son with laundry basket
    Get your kids to help around the house.
    boy frowning at brocolli
    Tips for dealing with mealtime mayhem
     
    mother and daughter talking
    Tool
    child brushing his teeth
    Slideshow
     
    Sipping hot tea
    Article
    boy drinking from cereal bowl
    Article
     
    hand holding a cell phone
    Article
    rl with friends
    fitSlideshow
     
    girl being bullied
    Article
    Child with adhd
    Slideshow