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$8 OFF $70, $12 OFF $100, $15 OFF $130, $30 OFF $200, $35 OFF $250
$8 OFF $70, $12 OFF $100, $15 OFF $130, $30 OFF $200, $35 OFF $250
$8 OFF $70, $12 OFF $100, $15 OFF $130, $30 OFF $200, $35 OFF $250

Fortify Your Child's Immunity

Prepared By Nutritionist Jade

In an era where health is at the forefront of our minds, ensuring that our children have strong, resilient immune systems is more critical than ever, especially during school holidays when children are exposed to various environments. Building a child's immunity involves a holistic approach, incorporating proper nutrition, regular physical activity, and sufficient sleep. Here’s a comprehensive guide to help parents bolster their children's immune defences effectively.

1. Balanced Diet: The Foundation of Immunity

  • Eating a Rainbow: Encourage children to eat a variety of colourful fruits and vegetables daily. Different colours indicate different nutrients and antioxidants essential for immune health.

Red: Tomatoes, strawberries, red bell peppers are rich in vitamins A and C.

Orange and Yellow: Carrots, sweet potatoes, oranges are packed with beta-carotene and vitamin C.

Green: Spinach, broccoli, kiwi provide folate, iron, and vitamins A, C, and K.

Blue and Purple: Blueberries, aubergines contain antioxidants like anthocyanins.

White and Brown: Garlic, onions, mushrooms offer various phytonutrients and antioxidants.

  • Proteins: Essential for the growth and repair of tissues, proteins also form the building blocks of immune cells. Include lean meats, eggs, beans, and nuts in your child’s diet.
  • Whole Grains: Provide essential vitamins and minerals along with fibre, which supports digestive health – a critical component of the immune system.
  • Healthy Fats: Omega-3 fatty acids found in fish, flaxseeds, and walnuts help reduce inflammation and support overall immune function.
  • Probiotics: Beneficial bacteria that support gut health can be found in yoghurt, kefir, and other fermented foods. A healthy gut microbiome is essential for a robust immune system.

2. Physical Activity: Keeping the Body Active

Regular exercise is crucial for maintaining overall health and bolstering the immune system. Encourage children to engage in physical activities such as:

  • Outdoor Play: Fresh air and sunlight help improve mood and vitamin D levels.
  • Sports and Games: Team sports, cycling, swimming, and dancing can make exercise enjoyable and social.
  • Daily Routine: Simple activities like walking, jumping rope, or even active playtime contribute to physical fitness.

3. Sleep: The Restorative Power

Adequate sleep is fundamental for a healthy immune system. Children need more sleep than adults, and their requirements vary by age:

Infants (4-12 months): 12-16 hours including naps

Toddlers (1-2 years): 11-14 hours including naps

Preschoolers (3-5 years): 10-13 hours including naps

School-age children (6-13 years): 9-12 hours

Teens (14-17 years): 8-10 hours

Ensure a consistent sleep routine and a conducive sleep environment, free from distractions like screens and noise.

4. Good Hygiene Practices: Preventive Measures

  • Handwashing: Teach children to wash their hands regularly with soap and water, especially before meals and after using the bathroom.
  • Personal Items: Avoid sharing items like cups, utensils, and towels to prevent the spread of germs.

5. Environmental Factors: Creating a Healthy Space

  • Clean Air: Ensure good ventilation in your home and consider air purifiers to reduce allergens and pollutants. Avoid exposure to tobacco smoke and other harmful chemicals.
  • Safe and Clean Surroundings: Maintain a clean-living environment to minimise the risk of infections.


Building a child’s immunity is a multifaceted approach that requires attention to nutrition, physical activity, sleep, hygiene, and environmental factors. By fostering healthy habits and a supportive environment, parents can help their children develop strong, resilient immune systems, setting the foundation for a healthy future. Prioritise these elements, including the vital concept of "eating a rainbow," to ensure your child is equipped to fight off illnesses and thrive.


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