Subscribe today for more stories, tips, and updates.

Cincinnati Children's Blog
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us
  • Blog
  • Healthy Living
  • Rare and Complex Conditions
  • Safety and Prevention
  • Heart Conditions
  • Learning and Growing
  • Research and Discoveries
  • ?
  • Blog
  • Healthy Living
  • Rare and Complex Conditions
  • Safety and Prevention
  • Heart Conditions
  • Learning and Growing
  • Research and Discoveries
  • ?
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us
HOME/Fitness and Nutrition/Building Immunity with Food

Building Immunity with Food

Building Immunity with Food
March 26, 2020
2 Comments
By: Shelly Frank, RD, LD

Preventing illnesses, especially during the current COVID-19 pandemic, is at the top of all of our minds. While it’s not practical to think that we can avoid 100% of illnesses, having a healthy immune system is an important part of boosting our natural defenses. 

One key way to keep our natural defenses strong is by eating a balanced and varied diet. It is also recommended to limit or avoid highly-processed foods, such as cakes, cookies and chips, that are low in nutrition and often take the place of more nutrient-dense foods.

Here are some key immune-boosting nutrients: 

  • Vitamin C: Red and yellow peppers, dark leafy greens, kiwi, broccoli, strawberries, and citrus fruits 
  • Vitamin E: Almonds, roasted sunflower seeds, avocados, and plant oils 
  • Zinc: Oysters, beef, fortified breakfast cereal, cashews, chickpeas, and chicken
  • Vitamin D: Salmon, tuna, tofu, fortified dairy products, eggs, cheese, and mushrooms
  • Selenium: Brazil nuts, enriched pastas and grains, certain types of mushrooms, fish, beef, poultry and eggs
  • Beta Carotene: Carrots, sweet potatoes, winter squash, spinach, kale, cantaloupe, and apricots
  • Protein: Seafood, poultry, meat, dairy, eggs, nuts, beans, lentils, and seeds

 

So what could a whole day’s worth of meals look like, incorporating some of those immunity-boosting nutrients?

Here are some immunity-boosting sample meals: 

Breakfast

  • Use various vegetables in scrambled eggs and omelets
  • Mix fruits like berries into cereal
  • Make fruit and vegetable smoothies
  • Make quick breads and muffins that include whole grains, nuts, fruits and vegetables
  • Top whole grain waffles or toast with peanut butter and fruit
  • Make yogurt parfaits with fruit and nuts or seeds

Lunch

  • Top sandwiches with various vegetables like spinach and peppers; include hummus or guacamole for immune-boosting nutrition
  • Skip croutons on salads and replace with various nuts and seeds
  • Replace potato chips with baked sweet potato fries, kale chips or roasted chick peas

Dinner

  • Include various vegetables in sauces to top pastas
  • Always have a side of fruit or vegetables or both
  • Include high quality protein source such as lean meats and beans with meals

Snacks

  • Use guacamole as a dip for vegetables
  • Top yogurt with nuts, seeds and berries

 

Other Considerations Related to Immunity in Children

Sleep and exercise are also important considerations for improving immunity. Being well-rested and receiving adequate amounts of exercise can go a long way to helping your child stay healthy.

 

 

Subscribe today for more stories, tips, and updates.

Related Articles

Can Kids Get the COVID-19 and Flu Vaccines at the Same Time?
Can Kids Get the COVID-19 and Flu Vaccines at the Same Time?
Don’t Believe the Hype: COVID-19 Boosters Work and Here’s Why
Don’t Believe the Hype: COVID-19 Boosters Work and Here’s Why
Eating Disorders and the COVID-19 Pandemic
Eating Disorders and the COVID-19 Pandemic
COVID-19 Home Test Kit Dangers: What Parents Need to Know
COVID-19 Home Test Kit Dangers: What Parents Need to Know
TAGS:
  • Center for Better Health and Nutrition
  • COVID-19
Avatar photo

About the author: Shelly Frank, RD, LD

Shelly Frank, RD, LD is a clinical dietitian with the Center for Better Health and Nutrition and the HealthWorks! programs within Cincinnati Children's Heart Institute. Shelly has been providing pediatric weight management services at Cincinnati Children’s for over 15 years.

Write A Comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Comments

Reggie March 29, 2016 at 12:50 pm

Now that summer is around the corner, adding frozen fruit (like strawberries, blueberries, pineapple) to your water adds a great flavor and a nice treat at the end!

Great article!

Corp March 26, 2020 at 3:28 pm

Thank you for the tips! This should be really helpful for my family meal planning.

Topics

  • Cancer and Blood Diseases
  • Child Development and Behavior
  • Childhood Obesity
  • Chronic Care Networks
  • Cincinnati Walks for Kids
  • Featured Faces
  • Fetal Conditions
  • Fitness and Nutrition
  • Food Allergies
  • Ghana 2012
  • Health Care Public Policy
  • Health Care Quality
  • Health Care Reform
  • Healthy Living
  • Heart Conditions
  • Hospital Operations
  • How We Do It
  • Learning and Growing
  • Meet The Team
  • Nurses Week 2012
  • Patient Family Experience
  • Patient Flow
  • Patient Safety
  • Patient Stories
  • Pin of the Week
  • Radiology
  • Rare and Complex Conditions
  • Research
  • Research and Discoveries
  • Safety and Prevention
  • Share Your Story
  • Technology
  • Uncategorized
  • Vaccines
  • Volunteerism
  • What Makes Us Different
  • What's New
See All Topics
See Less Topics

Subscribe

Never miss a post! Sign up to get new blog updates delivered to your email.

Popular Posts

  • 6 Questions to Ask When Your Child Complains of Chest Pain 2k views
  • Caring for the Caregivers of Children with Congenital Heart Disease  1.4k views
  • Stuttering In Young Kids: When To Be Concerned 851 views
  • Laryngomalacia: Is My Child’s Noisy Breathing Serious? 636 views
  • 4 Questions to Ask When Your Child Has Recurrent Croup 562 views
  • What’s the difference between a CAT-Scan and a CT-Scan? 492 views
About

The Cincinnati Children’s blog features thoughts and perspectives from our experts on all things pediatric health. This blog does not provide medical advice, diagnosis, or treatment. Learn More »

Contact Us
  • 3333 Burnet Avenue, Cincinnati, Ohio 45229-3026
  • 1-513-636-4200 | 1-800-344-2462
  • TTY: 1-513-636-4900
  • socialmedia@cchmc.org
Connect With Us
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us

© 2009-2022 Cincinnati Children’s Hospital Medical Center