20 Best and Proven Ways To Boost Your Child’s Immune System

In the season of cold and flu parents are always looking for ways to “Boost Your Child’s Immune System”. Babies tend to fall sick less often because they are breastfed and are kept in a safe environment. As children grow and start going to school sickness becomes common. Children fall sick almost 10-12 times a year. This generally happens when one child in the school has cold and fever, it starts spreading to almost all the children. Children with great immunity get better soon. So falling sick is not so worrisome, but if your child is unable to recover soon that might mean his or her immunity might be low.  

The necessity is to boost your child’s immune system to make sure your child’s body can fight whatever disease or sickness it encounters. So your next question might be ”How do you boost immunity in children?”. There are simple ways or simple changes in lifestyles which can improve your child’s immunity tremendously. 

Is it easy? Yes. 

Is it quick? No. It takes time to boost immunity in children.

Is it effective? Yes. 

Most health conscious moms would agree with me on this. Being healthy and maintaining immunity always is the best option to fight any flu, infection or diseases. 

20 Best and Proven Ways To Boost Your Child's Immune System

20 Amazing and Natural Ways To Boost Your Child’s Immune system

 Eating Healthy Food – Undoubtedly A Crucial Way To Boost Your Child’s Immune System 

There is a proverb in Ayurveda “When diet is wrong, medicine is of no use. When diet is correct medicine is of no need.” Whatever nutrition our body needs to build a healthy immunity system comes from the food we eat. It is very important to eat the right vegetables and fruits to boost your immunity system. Similarly, healthy eating habits need to be established in children to boost your child’s immune system. Everyday diet rich in vegetables and  fresh fruits will certainly do the deed. 

Vegetables that help boost your child’s immune system

  • Carrots
  • Sweet potatoes
  • Onion
  • Garlic
  • Broccoli
  • Bell peppers
  • Leafy greens

Fruits that can help boost immunity in children

  • Apples
  • Pomegranates
  • Water Melons
  • Pineapples
  • Kiwi 
  • Oranges
  • Papaya
  • Amla
  • Dry Fruits
Vegetables Fruits Herbs Used to Boost immunity in children

Cook with Spices and Herbs that helps in boosting children’s immunity

Spices are commonly used in Indian cooking on a daily basis. Inclusion of a few spices on a daily basis keeps most allergies, colds and other ailments away for good.  In a country with so many people around and meeting frequently, children playing together it is very common for children to fall sick often. But using the below spices while cooking plays an important role in boosting children’s immunity system.

  •  Cloves
  • Cinnamon
  • Ginger
  • Turmeric
  • Pepper
  • Mint
  • Fenugreek

Exercise and playtime

Exercising and everyday play time of minimum 60 minutes is extremely important for children of all ages. Exercise strengthens the body and keeps it fit and healthy. Teaching your children a few exercises or yoga as an everyday habit will tremendously improve their lifestyle. Play time activities like running around, climbing stairs, jumping around etc are crucial for boosting children’s immunity system. 

Nowadays children rarely have space and company to play around with. Parents please make sure you arrange playdates with same age friends and introducing different classes for increased interactions would be great too. Taking them to a park everyday at the same time helps them achieve this exercise goal and make new friends to play with too. 

Pranayama and Meditation

Children need to learn the art of meditation early in their life. Pranayama is very good for the respiratory system. It regulates breathing and boosts the respiratory capacities. Imbibing pranayama and meditation as a lifestyle will boost your child’s immune system in the long run. In smaller children it might be difficult to explain how it is to be done. Once in the morning time and evening time, sitting with parents and listening to prayers or chants can be extremely beneficial as a meditative practice. It de-stresses the mind and body.

Swarna Prashana – Ayurvedic way to boost your child’s immune system

Swarna Prashana is an ancient ayurvedic technique used to boost immunity in children. Not only does it boost your child’s immune system, but also improves physical and psychological development. 

Read more about “Swarna Prashana”

Washing hands frequently and No touching face

Children are always in a hurry. They have to be reminded again and again. “Please wash your hands!”. Until it becomes a habit, it is a good idea to remind them to wash their hands every time they come home from outside, before lunch or before and after washroom breaks. Washing hands should not just be about rinsing under water for a few seconds and done. They need to wash their hands with soap for at least 20 to 30 seconds.  

Teaching your child to not touch their face frequently is a good way of avoiding the germs of bacterias getting inside their body. It can help boost immunity in children.

Developing hygienic habits to boost immunity in children

Developing hygienic habits rights from childhood is a crucial step to boost your child’s immune system. What are hygienic habits for children? Children love to play outside. Playing outside is an amazing activity for children, but the germs or dust they bring in while coming inside is harmful for them. So cleaning hands and legs once home from outside is a good way of getting rid of unnecessary germs. 

  • Bathing and brushing two times a day, once in the morning and once before bedtime is a great hygienic habit. 
  • Covering the mouth while sneezing and coughing is the best way to not spread any viruses or bacterias to others. Washing hands frequently if the child is sick. 
  • When outside using hand sanitizers as and when necessary. Cleaning their hands if they have met someone who is sick. Keeping a safe distance from someone who has the flu or cold. 

Healthy dose of Positivity 

Positivity is a great tool to fight against any illnesses. Being positive helps your body fight any infections better and early. Being sick and sad at the same time is not a great combination. However, even when your child is sick, keep thinking positive around them and letting them know that they will recover soon. When children think positive, they will be happy and stress free. So positivity can help you boost your child’s immune system.  

Use of diffuser and essential Oils – Another simple way to boost your child’s immune system

Regular use of essential oils using a diffuser or with carrier oils has shown improvement in children’s immune system. Essential oils like clove oil, eucalyptus oil, lemon oil, rosemary oil, peppermint oil etc are great immunity boosters for children.

“Laughter is the best medicine.” 

Having a great and funny time with children is very important. Laughing regularly decreases stress, improves breathing, reduces the chances of heart diseases, improves sleep quality. So many benefits and also a few studies showed that regular laughter increases natural killer cells that kill bad cells or harmful cells entering the body. 

Therefore feel free to laugh with your child, this can boost not only your child’s immune system, but yours too.

Vitamin D is an important factor in boosting children’s immunity system

Regular exposure to sun day is the most natural source of vitamin D in the body. Expose your child to early morning sun between 7 AM to 9 AM. Vitamin D helps boost your child’s immune system. It is necessary for a child’s optimal health.

Getting immunized regularly

Children’s vaccinations start from the beginning few days of their life. Please refer to the pediatrician and get your child immunized regularly. There are a lot of immunizations to prevent many infections. This helps avoid chronic health conditions and boost immunity in children to fight any such external infections. 

Staying hydrated with water and fluids helps boost immunity in children

Drinking water and other fluids to keep infections away is crucial. Regular water intake during the cold and flu season is very important to stay hydrated. When children stay hydrated, it helps the body get rid of toxins and bacterias causing illnesses. Children tend to forget drinking water or other fluids, keep reminding them about having sips of water and juices, especially on days they are sick. 

Reducing stress and keeping the home environment happy at all times

Stress has been seen to reduce immunity in children and adults as well. Stress has many negative effects on the body. If the children are exposed to prolonged stressful environments, it takes a toll on their physical health too. There are many other disturbed patterns like distorted eating habits, disturbed sleeping habits related to stress. In conclusion, it damages the overall system. Therefore, it is important to provide a stress free home and school environment for your children to boost your child’s immune system.

Good sleep habits are crucial in boosting children’s immunity system

It is a must that children get enough sleep. Sleep is a must for physical restoration in all human beings. Sleep helps children grow. Growth hormones are released when children sleep. It helps boost their memory, psychological growth and more importantly, it boosts your child’s immune system.

Sleeping patterns vary in all the children. A general guide for how much sleep your child needs: 

  • 3-5 years: 10 to 13 hours a day
  • 6-13 years: 9 to 11 hours per day
  • 14-17 years: 8 to 10 hours per day

Read more about “Children’s Sleep” in this amazing article. 

Get some physical activity in fresh air works best in boosting children’s immunity system

Outdoor play is very important for children’s psychological health.  In addition, the exposure to fresh air and fresh environment boosts their overall health.  Physical activity in outdoor fresh air is crucial for a child’s physical growth. Regular outdoor activities like running in the gardens, playing in the parks, riverside picnics boost your child’s immunity in a very beautiful way. This is good and the most fun way for parents as well.


The Probiotics are useful for keeping the digestive tracts healthy. More importantly they are good bacterias. They help the body grow properly. It occurs naturally in certain food items. Regular intake of these probiotics in a child’s diet is a sure way of boosting children’s immunity system. 

Few natural probiotics are :

  • Fermented Foods
  • Yogurt
  • Buttermilk
  • Cheese 
  • Lassi
  • Pickles
  • Dairy Products

Reduce intake of sugar, processed food and junk food to boost your child’s immune system

Excessive intake of high sugar foods and junk food harms your child’s immunity system. In conclusion, occasional indulgence in these foods is not bad, but it should not become a regular habit. Avoiding these foods can boost your child’s immune system. 

Show some extra Love and Care

The other day I noticed I cared more for my child when he is sick. On the days that he is fine and normal I tend to get busy with my work. There are chances your child notices that they get more attention when they are sick, hence they might unconsciously be open to sickness for the lack of attention or when they crave for attention. Show love to your children and spend time with them when they are healthy. Give them special treats when they are normal. Spend more time whenever you can. Of course, you need to be more attentive when your child is sick, but let’s not make them crave sickness because they are craving your attention. Consequently, showering your children with extra love on their best days might help boost your child’s immune system in miraculous ways.

Get to know more about Ayurvedic and natural Ways to boost immunity in children 

Ayurveda is an ancient practice of treating your body naturally. It is a great idea to get to know your child’s ayurvedic body constitution. In addition, once you know the constitution you can help them eat according to that. It gives an amazing insight on what helps your child’s immune system naturally.  Above all, ayurveda takes a little time to work, but when it does it works amazingly.  

Amazing article on Ayurvedic ways of boosting your child’s immunity


  1. Rashmi

    Very informative article. Will come handy when my little one grows . She’s just 3 months old now.

    1. ramyabarithaya14

      Thank you Rashmi. Hope she grows up to be a healthy girl. 🙂

      1. Ayushi

        Very informative article Ramya!!! Really helps a lot!

  2. Nusarat salim momin
    Nusarat salim momin

    Nice post… great list of nature healthy food. Thank you for sharing

  3. Rafik Niduni

    such an informative n useful post. will use for our little one

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