Build Everyday Habits for Lifelong Immune Strength

Power Up With Vitamin C

Vitamin C is one of the most respected nutrients in nutritional therapy for supporting immune resilience. It acts as a powerful antioxidant and supports the production and performance of key immune cells. While citrus fruits like oranges and tangerines are great, many foods are even richer in vitamin C—such as bell peppers, broccoli, kiwi, and strawberries.

Using a whole-food approach ensures your child also benefits from fibre and plant compounds that work synergistically with vitamin C. Smoothies, fruit salads, veggie sticks, and colourful stir-fries are simple ways to boost intake.

Zinc – The Immune System’s Secret Weapon

Zinc is essential for healthy immune development and supports the activation of white blood cells. Nutritional therapy often highlights zinc as a nutrient that many children fall short on, especially if they avoid meat.

Good sources include poultry, beef, prawns, beans, nuts, seeds, chickpeas, and dairy products. You can add zinc-rich options to meals by making chicken or prawn stir-fries, topping yoghurt with nuts and seeds, or offering hummus with veggie sticks. Add strawberries or citrus fruit to the yoghurt for an extra vitamin C boost, which can help with zinc absorption.

Support Immunity From the Inside Out (Gut Health Matters!

Around 70% of the immune system lives in the gut, making digestive health a central focus in nutritional therapy. Probiotics (beneficial bacteria) help balance the gut microbiome, support immune signalling, and maintain a healthy gut lining.

Although fermented foods like yoghurt, kefir, sauerkraut, and kimchi are excellent choices, not all children enjoy them. A practical alternative is increasing prebiotic fibre, which feeds the good bacteria already in their gut. Foods such as whole grains, lentils, beans, vegetables (skin on where possible), nuts, seeds, apples, and bananas all help beneficial bacteria thrive. Swap white bread for wholegrain, try lentil soups, and offer fresh fruit salads to naturally increase fibre intake.

Pairing Vitamin D With Healthy Fats for Better Absorption

Vitamin D plays an important role in immune regulation and is one of the most common nutrient deficiencies in children, especially during the winter months. While sunlight is the main source, foods such as salmon, mackerel, sardines, egg yolks, and fortified products like milk can help.Nutritional therapy often encourages combining vitamin D–rich foods with healthy fats—like avocado or olive oil—to support optimal absorption.

Garlic: Nature’s Immune Booster

Garlic is widely used in nutritional therapy for its natural antimicrobial and anti-inflammatory properties, thanks to a compound called allicin. Regular intake may help strengthen the body’s defences.

If the strong flavour is a barrier, add finely minced or crushed garlic to sauces, soups, stews, or stir-fries. Leave this to rest after chopped for 10 minutes to release it’s nutrients fully then cooking it gently helps mellow the flavour while still offering benefits.

Drink Up for Stronger Immunity

Hydration influences everything from lymphatic flow (which transports immune cells) to energy levels and mucus production. In nutritional therapy, adequate hydration is considered foundational for overall immunity and recovery.

Encourage regular sips of water throughout the day. Warm herbal teas like chamomile, peppermint, or ginger can also provide comfort and hydration, especially during colder months.

Eat the Rainbow for a Stronger Defence

Different colours in fruits and vegetables represent different antioxidants and phytonutrients, all of which support the immune system. Nutritional therapy encourages children to “eat the rainbow” to ensure they receive a broad spectrum of nutrients.

Examples include:

Orange foods (carrots, sweet potatoes) for beta-carotene

Greens (spinach, broccoli) for folate and magnesium,

Blues/purples (blueberries, grapes) for potent antioxidants

Reds (tomatoes, strawberries) for lycopene and vitamin C

Aim for a mix during the week to give their immune system the best possible support.

Keep Sugar in Check for Steadier Immunity

High sugar intake can temporarily weaken the immune response and increase inflammation. From a nutritional therapy standpoint, keeping sugar in balance helps maintain stable energy and stronger immunity.

Offer naturally sweet alternatives such as fruit, yoghurt with berries, homemade oat bars, or smoothies. This supports nutrient density without depriving children of enjoyable treats.

Sleep: The Body’s Overnight Repair Mode

Sleep is when the body does its deepest repair work. During rest, the body produces important immune messengers that help fight infection and regulate inflammation. Poor sleep can leave children more susceptible to colds.

A calm evening routine, reduced screen time before bed, and consistent sleep schedules help support restorative rest.

By weaving these food-first, lifestyle-focused strategies into your child’s daily routine, you strengthen their natural defences as they return to school. And remember—these habits benefit adults too. Supporting your own immunity helps you stay well, recover faster, and better support your family through cold season.