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Foods to Help Boost Your Child’s Immune System

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  • Foods to Help Boost Your Child’s Immune System
March 5, 2025 Children
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Your child’s immune system is their body’s natural defense against germs. A strong immune system keeps them healthy and helps fight off harmful bacteria and viruses. You can support your child’s immune system by offering nutritious foods, water throughout the day, and making sure they get plenty of sleep and exercise.

Here are a few WIC-approved foods that can help keep your child’s immune system strong, plus simple recipes to try at home!

Lentils

Lentils are a great plant-based protein packed with zinc, iron, and Vitamin B6. These nutrients help the body make white blood cells, which help fight infections. One cup of lentils provides 37% of the daily iron, 17% of the daily zinc, and 18% of the daily Vitamin B6 your child needs.

Bowl of red lentil soup with parsley garnish
Recipe Ideas

Easy Lentil Soup:

  • 1 cup cooked lentils
  • 2 cups low-sodium chicken or vegetable broth
  • 1 diced carrot
  • ½ cup diced onion
  • 1 diced tomato or ½ cup canned diced tomatoes
  1. In a pot, sauté onion and carrot until soft.
  2. Add lentils, broth, and tomato. Simmer for 10 minutes.
  3. Serve warm. Makes 2-3 servings.

Rolled Oats

Oats contain beta-glucan, selenium, and zinc, which help strengthen immune function and protect cells from damage. Oats also have antioxidants and amino acids, which help with blood flow and healing.

Bowl of oatmeal topped with banana slices
Recipe Ideas

quick oatmeal breakfast:

  • ½ cup rolled oats
  • 1 cup water or milk
  • 1 banana or ½ cup diced apple
  • Dash of cinnamon (optional)
  1. Cook oats with water or milk on the stove or in the microwave.
  2. Top with sliced banana or apple and a sprinkle of cinnamon.
  3. Serve warm. Makes 1 serving.

Spinach

Spinach is full of antioxidants and iron, which support a healthy immune system. Pair spinach with Vitamin C-rich foods (like tomatoes or oranges) to help your child absorb the iron.

Scrambled eggs with spinach and tomatoes on plate
Recipe Ideas

simple spinach scramble:

  • 1 cup fresh spinach
  • 2 eggs
  • ½ cup diced tomato
  1. Sauté spinach and tomato in a pan until soft.
  2. Add beaten eggs and cook, stirring, until eggs are set.
  3. Serve warm. Makes 1-2 servings.

Oranges

Oranges are an excellent source of Vitamin C, which supports immune health by helping the body produce white blood cells that fight infections. Oranges also contain antioxidants that protect cells from damage and keep the body strong. The Vitamin C in oranges helps your child absorb iron.

Bowl of yogurt with oranges and granola
Recipe Ideas

refreshing orange snack:

  • 1 large orange, peeled and segmented
  • ½ cup low-fat yogurt
  • 1 tablespoon granola (optional)
  1. Arrange orange segments in a bowl.
  2. Add a dollop of yogurt on top and sprinkle with granola if desired.
  3. Serve chilled. Makes 1 serving.
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Don’t Forget Water!

Staying hydrated is key to keeping your child’s immune system working properly. Water helps move infection-fighting cells through the body. Aim to offer water throughout the day to keep your child hydrated. For a fun and flavorful twist, add slices of fruit like lemon, orange, or cucumber to water!

Child drinking water from clear glass outdoors
By including these immune-boosting foods in your family’s meals, you’re helping to keep your child’s body strong and healthy. WIC-approved foods make it easy and affordable to nourish your little ones!

REFERENCES:

MINNESOTA DEPARTMENT OF HEALTH. CSFP PROGRAM
https://www.health.state.mn.us/docs/people/csfp/nutrition1.pdf

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    Side-Lying Hold

    1. For the right breast, lie on your right side with your baby facing you.
    2. Pull your baby close. Your baby’s mouth should be level with your nipple.
    3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
    4. Keep loose clothing and bedding away from your baby.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You want to rest while baby feeds
    • You are breastfeeding in the middle of the night
    • You and your baby are comfortable in this position
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    Cross-Cradle Hold

    1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
    2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
    3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby is premature
    • Your baby has a weak suck
    • Your baby needs help to stay latched
    • Your baby needs extra head support
    • You and your baby are comfortable in this position
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    Clutch or “Football” Hold

    1. For the right breast, hold your baby level, facing up, at your right side.
    2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
    3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
    4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You have large breasts
    • You have flat or inverted nipples
    • You have a strong milk let-down
    • You are breastfeeding twins
    • Your baby likes to feed in an upright position
    • Your baby has reflux
    • You and your baby are comfortable in this position
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    Cradle Hold

    1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
    2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
    3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
    4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby needs help latching on
    • You and your baby are comfortable in this position
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    Laid-Back Hold

    1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
    2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
    3. Your baby will naturally find your nipple, latch, and begin to suckle.

    This hold is useful when:

    • Your baby is placed on your chest right after birth
    • You have a strong milk let-down
    • You have large breasts
    • You and your baby are comfortable in this position