What boosts your child's immune system – and what doesn't

First, one child starts coughing. A few days later, the other one has a runny nose, and before long, several family members are off sick. And the parents ask themselves: Could we have prevented this?

Uncertainty is particularly rife in autumn and winter. Juices, powders and vitamin supplements promise quick fixes. But a strong immune system isn't built on individual foods or short-term regimes. It thrives on small habits that support the body every day.

The immune system needs balance

The immune system is not a muscle that simply gets stronger the more you exercise it. It is a finely tuned network that recognises pathogens and responds appropriately. The key is to strike the right balance. So it is not a question of preventing every infection. Children do get ill, especially when they are exposed to lots of viruses at school, after-school care or nursery. This is normal and not a sign that something is wrong.

A more helpful question than «How can we strengthen the immune system?» is therefore this: What does the body need to ensure that its defences can function effectively?

The gut plays an important role in the immune system.

Food as an immune booster?

Ginger, lemon, garlic and turmeric all add flavour and provide valuable nutrients. However, no single food offers reliable protection against colds. A spicy drink may feel effective – but it is no substitute for regular meals, sleep and rest.

In everyday life, therefore, the following questions should be a priority: Does the child eat regularly? Are they getting enough energy? Do they usually drink water? A plate of potatoes, vegetables and an egg may be less exciting than an «immunity shot» – but it is often more beneficial for the immune system.

What nutrition can achieve

The immune system needs energy and nutrients. If children eat too little or have a very unbalanced diet over a long period, this can put a strain on their defences. Conversely, the body does not need a perfect diet to function properly.

A good foundation is based on variety. Fruit and vegetables provide vitamins, minerals and phytochemicals. Wholemeal products, pulses, nuts and seeds are a good source of dietary fibre. Among other things, these help to maintain a diverse gut flora – and the gut plays an important role in the immune system.

As a simple guide: ideally, main meals should include some vegetables or fruit, along with a source of carbohydrates and a protein-rich food such as eggs, yoghurt, cheese, pulses, fish or meat. It doesn't have to be like this every day. What matters is the overall balance over several weeks.

Vitamin D, zinc and others

Some nutrients are particularly important for the immune system. Vitamin D is a key concern, especially in winter, as the body absorbs less sunlight through the skin at that time of year, which it needs to produce the vitamin. Whether a supplement is advisable depends on age, diet, time spent outdoors and individual risks.

Iron, zinc and protein are also important, for example for growth, cell development and immune function. Good sources include meat, fish, eggs, dairy products, pulses, wholemeal products, nuts and seeds. It is therefore usually worth checking first whether you can achieve more through your diet – before considering supplements.

In children, dietary supplements may be appropriate if there is a confirmed deficiency or a doctor's recommendation. They should not be given on the basis of mere suspicion or to enhance performance.

Habits that are sustainable in the long term – such as regular meals, sleep, exercise and rest – are far more effective than exotic superfoods.

It's not just the plate that counts

As well as diet, other factors also play a major role. Sleep is one of them. Children who consistently get too little sleep are less resilient. Exercise and time spent in the fresh air are also important. Often, simply walking to school, spending an afternoon at the playground or going for a walk in the woods is enough.

Stress also plays a part. A packed family diary, few breaks and constant hustle and bustle not only put a strain on your nerves, but also on the rest your body needs to build up its defences. And then there's hygiene: washing your hands is a good idea, especially before meals and after coming home. That said, children don't need a sterile everyday life, but rather reliable routines.

Small habits with a big impact

Parents don't need to buy exotic superfoods or try to perfect their children's diet. Habits that stand the test of time are far more effective: regular meals, sleep, exercise and rest.

You can't outwit the immune system. But you can make its day-to-day life a bit easier.