Immunity Boosting Nutrition Tips for Kids

The following nutrients are considered essential for immunocompetence (a normal response to antigens). I’ve listed out a few food sources for these nutrients (because we all know kids don’t eat everything we serve them). For peace of mind, some of these nutrients are now added to common foods such as breads and cereals, but whole food sources are still our preference when you can.

I’ve added in the RDI for those interested but please don’t let the numbers scare or overwhelm you! Basically, if your little one is eating a variety of foods including some of the ones listed below it’s unlikely they are deficient. If you’re unsure, chat to your health care provider.

Vitamin A (RDI: 1-3y 300 µg/day, 4-8 400 µg/day)

Eggs
Orange and yellow skinned fruit/veg (sweet potato, carrots etc)

Real life way to add vitamin A: Baked sweet potato chips with dinner; steamed carrot with dinner or as a snack; scrambled egg.

Vitamin C (RDI: 1-8y 35mg/day)

Broccoli
Strawberries
Kiwi
Tomato
Citrus

Real life way to add vitamin C: Fruit and vegetable snack between meals.

Vitamin D (RDI: 5.0 µg/day)

Safe sun exposure
Fatty fish, like salmon
Egg yolk
Mushrooms

Real life way to add vitamin D: milk fortified with vitamin D; a short sanity walk or outdoor play in morning or evening sun with arms exposed; Baked salmon with veggies and pasta.

Vitamin E (RDI: 1-3y 5 mg/day, 4-8y 6 mg/day)

Nuts
Seeds
Leafy greens

Real life way to add vitamin e: ABC (almond, brazil nut and cashew nut) spread on toast; Spinach in smoothie

B2 (riboflavin) (RDI: 1-3y 0.5 mg/day, 4-8y 0.6 mg/day)

Dark chicken meat (thighs etc)
Almonds
Asparagus

Real life way to add B2: chicken thigh casserole; almond butter on toast.

B6 (pyridoxine) (RDI: 1-3y 0.5 mg/day, 4-8y 0.6 mg/day)

Poultry
Wholegrain
Vegetables

Real life way to add B6: zucchini oats; chicken bolognese served with wholemeal pasta.

B12 (RDI: 1-3y 0.9 µg/day, 4-8y 1.2 µg/day)

Meat/animal products
Supplement if plant based
Available via animal products such as meat, dairy and eggs or supplement.

Folic acid (as folate RDI: 1-3y 150 µg/day, 4-8y 200 µg/day)

Leafy greens
Citrus
Beans
Bread (fortified)

Real life way to add folate: Scrambled egg with chopped asparagus; 1-2 slices enriched bread, toasted with avocado.

Iron (RDI: 1-3y 9 mg/day, 4-8y 10mg/day)

Meat
Beans
Fortified cereals
Lentils
Spinach

Real life way to add iron: Adding generous amount of chopped spinach to pasta sauce and blending; lentil and turkey bolognese; pumpkin seed bliss balls; steamed broccoli with dinner. See this post for more on Iron.

Selenium (RDI: 1-3y 25 µg/day, 4-8y 30 µg/day)

Brazil nuts (in a butter/ground for kids)
Meat

Real life way to add selenium: ABC spread on a piece of toast

Zinc (RDI: 1-3y 3 mg/day, 4-8y 4 mg/day)

Meat
Legumes
Seeds
Nuts

Real life way to add zinc: A piece of toast with ABC spread and sprinkled with hemp seeds; Lentil and beef Bolognese; Pumpkin seed bliss balls.

If you’re worried your little one might be lacking, a nutritional review is a great idea alongside our Meal Time Success programs (where we use evidence based practical tools to encourage kids to eat a variety of foods). We encourage you to always be guided by your health care provider regarding supplements as some vitamins and minerals are toxic in high doses (or possibly a waste of money if your child is not deficient).

In terms of viruses: nutrition, adequate sleep, avoiding prolonged stress and hygiene are important. There is some evidence to suggest vitamin D, zinc and vitamin C may reduce the severity and longevity of cold symptoms once a child is already sick (limited evidence for the virus that is front of mind right now), but these nutrients won't prevent a child from getting sick if they are exposed to a virus.

I know this is a big one but I hope it’s helpful and offers some peace of mind.

Feeling overwhelmed and frustrated at meal times? I've got you mumma. Download my FREE First Steps to Meal Time Success guide today.

Krissy and the HNK Team.