Foods That Help Support Your Child’s Immune System 

The immune system is made up of cells, tissues, and organs that work together to help protect the body against harmful germs and infections. To function normally, the immune system requires adequate nutrition and energy.³

Children who eat a balanced diet are more likely to get the nutrients needed to support healthy immune function and overall wellbeing.

Some important nutrients involved in immune health include:

• Vitamin C – supports immune defence and the function of immune cells.⁴
• Zinc – helps support normal immune system responses.⁵
• Iron – needed for white blood cells that fight infection.⁶
• Protein – important for cell growth and immune health.³
• Vitamin A – involved in immune function and cellular communication.⁷

A variety of whole foods can help provide these nutrients as part of a healthy diet.

Vitamin C Foods

Vitamin C supports immune function and defence.⁴ Including a variety of vitamin C-rich foods in your child’s diet may help support overall health and wellbeing.

Foods rich in vitamin C include:

• Citrus fruits
• Kiwi fruit
• Strawberries
• Guava
• Capsicum
• Broccoli

Zinc Foods

Zinc helps support normal immune system responses.⁵ It’s important to include a variety of foods that contain zinc as part of a balanced diet. Foods rich in zinc include:

• Lean meat
• Seafood
• Eggs
• Dairy foods
• Nuts and seeds
• Beans and lentils
• Whole grains

Iron Foods

Iron helps support white blood cells that fight infection.⁶ Children with limited diets or picky eating habits may sometimes struggle to get enough iron.

Foods rich in iron include:

• Lean red meat
• Chicken
• Eggs
• Beans and lentils
• Tofu
• Iron-fortified cereals
• Spinach

Pairing iron-rich foods with foods high in vitamin C may help improve iron absorption.

If you’re concerned about your child’s iron intake, a children’s oral nutritional supplement (ONS) such as PediaSure* may be beneficial. For personalised advice, please speak with your healthcare professional.

Protein Foods

Protein is essential for growth and the function of immune cells.³ Protein-rich foods also provide important nutrients such as iron and zinc, which support immune health.

Foods rich in protein include:

• Eggs
• Lean meat
• Chicken
• Fish
• Beans and lentils
• Dairy foods
• Nuts and seeds

Foods That Support Gut Health

Research suggests that gut health plays an important role in immune function.² The gut contains trillions of microorganisms, known collectively as the gut microbiota, which interact closely with the immune system.

Foods that may help support a healthy gut microbiota include:

• Yoghurt with live cultures
• Kefir
• Fibre-rich fruits and vegetables
• Whole grains
• Legumes

These foods may help support digestive health and maintain a healthy balance of gut bacteria.

Vitamin A Foods

Vitamin A is involved in immune function and cellular communication.⁷ Orange and dark green vegetables contain beta-carotene, which the body converts into vitamin A.

Foods that contain vitamin A or beta-carotene include:

• Carrot
• Pumpkin
• Sweet potato
• Spinach
• Kale
• Eggs
• Dairy products

Including a variety of colourful vegetables in your child’s diet may help support overall health and immune function.

Many children experience phases of picky or selective eating. However, if a child consistently avoids certain foods or food groups, they may not always get enough important nutrients from diet alone.

If you are concerned about your child’s nutritional intake, growth, or eating habits, speak with your healthcare professional.

In some cases, a children’s oral nutritional supplement (ONS) may be recommended to help support nutrient intake in children with inadequate dietary intake. Products such as PediaSure* are formulated to provide complete, balanced nutrition, including protein, vitamins, and minerals to support growth and development. For personalised advice, speak with your healthcare professional.

Rather than focusing on a quick “immune boost,” it is more helpful to think about supporting your child’s immune system through consistent healthy habits and balanced nutrition.¹

Alongside nutritious foods, other important habits that support overall health include:

• Getting enough sleep
• Staying physically active
• Drinking enough water
• Practising good hygiene
• Staying up to date with vaccinations

Vitamin D also plays an important role in supporting immune function.⁸ While sunlight is a major source of vitamin D, some foods also contain small amounts.

Healthy everyday habits work together to support your child’s wellbeing and immune health throughout the year.

*Food for Special Medical Purposes. Use under medical supervision.

References :
1. Boosting your child’s immune system, Harvard Heath Publishing, Accessed at: https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614, Accessed May 2026. 2. Belkaid Y, Hand T, Cell. 2014;157(1):121-141, Accessed at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4056765/, Accessed May 2026. 3. Nutrition and Immunity, Harvard T.H. Chan School of Public Health, Accessed at: https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/, Accessed May 2026. 4. Carr A C, Maggini S, Nutrients. 2017;9(11):121, Accessed at https://pubmed.ncbi.nlm.nih.gov/29099763/, Accessed May 2026. 5. Gammoh N Z, Rink L.Nutrients.2017;9(6):624, Accessed at https://pmc.ncbi.nlm.nih.gov/articles/PMC5490603/, Access may 2026 6. Tackling iron deficiency | Oxford University, University of Oxford, Accessed at: https://www.ox.ac.uk/news/pulse/health-medicine-disease/tackling-iron-deficiency, Access May 2026. 7. Vitamin A and Carotenoids - Health Professional Fact Sheet, National Institutes of Health, Office of Dietary Supplements, Accessed at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/, Access May 2026 8. Aranow C, J Investig Med. 2011;59(6):881-886, Accessed at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/, Accessed May 2026.

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