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9 tips for strengthening children's immune systems
#1 Rich and balanced diet with plenty of micronutrients
A balanced diet is the foundation for a functioning immune system. The body needs certain vitamins, minerals, and trace elements to produce immune cells and regulate defense reactions.
Especially important for children are:
Supportive for | Included in | |
|---|---|---|
Vitamin A | Eyesight Growth Skin an mucous membranes Immune system | Carrots Sweet potatoes Spinach Kale Egg yolks Dairy products Liver |
Vitamin C |
Iron absorption Wound healing Cell protection (antioxidant) | Citrus fruits Bell peppers Broccoli Brussels sprouts Strawberries Kiwi Sea buckthorn |
Vitamin D | Bone formation Immune system Muscle function | Only a few foods contain high concentrations of vitamin D, such as fatty fish (salmon, herring…), liver or egg yolks. |
Folic acid | Cell division Immune response | Leafy greens Legumes Whole grains Eggs |
Iron | Blood formation Concentration | Meat Lentils Oats |
Iodine | Thyroid gland Growth | Sea fish Iodized salt |
Zinc | Immune system Antioxidants | Meat Dairy products Spinach Oats Wheat germ Whole grain products |
Parent's tip: Children are often picky eaters. Instead of putting pressure on them, creative recipes, small portions, colorful plates, or cooking together can help make them want to eat healthy food.
Childhood is a crucial phase for growth, development and a strong immune system. But despite all efforts, carrots, apples, peppers and the like are not only popular among little gourmets. Many children eat too unbalanced a diet, which can lead to nutritional deficiencies that can be remedied by targeted substitution of micronutrients.
When nutritional supplements are useful
A healthy diet remains essential. However, in cases of increased demand – for example, due to poor eating habits, susceptibility to infections or during growth phases – child-friendly dietary supplements can help. Dietary supplements are not a substitute for a healthy diet, but they can provide targeted support when children do not consume enough nutrients through food.
#2 Adequate fluid intake
Children often forget to drink enough. However, fluids are essential to prevent the mucous membranes in the nose and throat from drying out – because only well-moistened mucous membranes can effectively ward off pathogens. The recommended intake is 800–1000 ml per day, preferably in the form of water and unsweetened teas.
#3 Daily exercise strengthens the body's defences
Regular exercise promotes blood circulation, activates immune cells and improves overall health. Children who exercise regularly are proven to be less prone to illness. Important: Exercising outdoors combines two immune system boosters: physical activity and oxygen intake.
#4 Plenty of fresh air – even in bad weather
Fresh air not only helps to clear your head – it also supports oxygen supply, vitamin D production (through sunlight) and even slightly strengthens the immune system through cold stimuli. Tip: Go outside even when it's raining or snowing – with the right clothing, it's no problem. Children who play outside have a stronger immune system than those who stay indoors.
#5 Sufficient sleep – immune protection overnight
The body regenerates during sleep. The immune system in particular uses this rest period to repair cells, produce antibodies and fight pathogens.
Guidelines: Toddlers 12–14 hours, schoolchildren 9–12 hours
It is helpful to maintain a regular sleep pattern. In addition, watching television and using mobile phones before bedtime can disrupt a peaceful evening routine.
#6 Less stress, more serenity: stress is a real ‘immune killer’
Chronic stress – whether due to pressure at school, arguments at home or social anxiety – weakens the immune system of children. Rest periods, play, fun and emotional security boost the immune system. Laughter also strengthens the immune system through happiness hormones and antibodies.
#7 Finding hygienic balance
If you want to strengthen your children's immune systems, you should pay particular attention to good hygiene measures during the cold season. However, it is important to remember that not everything has to be sterile – a healthy balance is best.
Why children should be allowed to get dirty sometimes: Children's immune systems are still developing – and that's exactly why they need contact with everyday germs and a little dirt or mud, because contact with bacteria promotes the formation of a strong immune system. So not everything needs to be disinfected – normal dirt is part of everyday life for children. Children are allowed – and should – play in the mud, in the sand or on the forest floor. Not only does this strengthen their immune system, it's also fun!
However, regular hand washing can help, as cold viruses are usually transmitted via the hands. Door handles and public transport are therefore underestimated sources of infection. And since children often like to touch their faces with their fingers, cold viruses have an easy time of it.
#8 Sunlight for vitamin D production
Vitamin D is a key vitamin for the immune system and plays a central role in children's development – for healthy bones, a strong immune system and even cognitive development. Vitamin D is mainly produced by UVB radiation on the skin. During the dark winter months, there is not enough sunlight, which is why supplementation is often advisable. While vitamin D supplementation for babies up to their second spring is officially recommended, parents (after consulting their paediatrician) should ensure that older children also receive an adequate supply of vitamin D.
Junior Vitamin D3 drops
But be careful: if you take too high a dose over a long period of time, it can lead to hypercalcaemia (too much calcium in the blood), which is why it is important to stick to the recommended dose.
#9 Pay attention to gut health early on
The earlier we start taking care of our gut, the better. Around 70 per cent of all immune cells are located in the small and large intestines – and almost 80 per cent of all immune responses take place here. This makes the gut a real powerhouse of our immune system.
In addition to a balanced diet, fibre plays a key role in this: soluble fibre, such as that found in flaxseed, psyllium, chicory, apples and citrus fruits, provides the gut bacteria with what they need to thrive – and thus actively supports the immune system.
02
How much illness is normal in children?
Unlike adults, children's immune systems are not yet fully developed. They first have to learn how to deal with the countless pathogens in their environment. Every infection is a kind of training session: the immune system becomes active, analyses the intruder and reacts to it.
If the child comes into contact with the same pathogen again later, a special protective mechanism kicks in. Certain immune cells – known as lymphocytes – remember the ‘old acquaintance’. The body produces specific antibodies, enabling it to fight off the germ more quickly and efficiently.
Up to eight infections per year are quite normal in children – in toddlers, it can even be up to twelve feverish infections. That sounds like a lot, but it is usually no cause for concern. As long as your child feels fit in between, is developing appropriately for their age and the symptoms subside after a few days, the immune system is simply busy learning.
Around the age of 10, this intensive learning phase is complete. By then, the immune system has become familiar with the most common pathogens in the environment and functions like a well-trained elite unit that knows exactly when and how to act. In short, frequent infections in early childhood are not a sign of weakness, but a natural part of development.
Conclusion: Children are not small adults – and this is especially true when it comes to their immune systems. Colds, fever and diarrhoea are normal side effects of growing up and are part of childhood to a certain extent. A good supply of nutrients, sufficient exercise, fresh air and a restful daily routine with enough sleep create the best conditions for a strong immune system – and thus for a healthy, happy child.
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