​School’s back and kids come home with runny noses as they get exposed to inevitable germs and bugs.

The best way to protect them from catching the typical coughs and sniffles is to provide the nutritional support needed to help their immune systems function at their best.

They must consume nutrient-dense diets throughout the day to help keep their immune system strong​. Including lots of fruits, vegetables, and whole grains in their daily diet gives them vitamins, minerals, and antioxidants that can help ward off germs and viruses present in their environment. ​

Kids need specific vitamins and nutrients to help support their immunity. Knowing the best sources of nutrients that can boost immune systems can help you prepare healthy and nutritious meals and snacks for your kids.

Here are 6 essential nutrients to boost the immune system:

Vitamin C

  • A powerful antioxidant that supports immune function by maintaining your body’s natural antioxidant defense against cell damage
  • Has a key role in maintaining tooth, gum, bone, muscle, and blood vessel health
  • Among the best sources of vitamin C are oranges, strawberries, blueberries, grapefruits, kiwis, broccoli, tomatoes, red and green bell peppers, and potatoes

Vitamin E

  • Also a powerful antioxidant that helps your body fight off infection
  • Part of nearly 200 biochemical reactions in your body, thus is critical in how your immune system functions
  • Foods rich in vitamin E include salmon, rainbow trout, lobster, spinach, broccoli, avocado, and nuts, seeds, and oils such as almonds, hazelnuts, and sunflower seeds.

Vitamin A

  • Has many anti-inflammatory properties
  • Regulates cellular immune responses and formulates tissues to prevent pathogens from getting into your body
  • When it comes to carotenoids, go colorful: sweet potatoes, spinach, carrots​, pumpkin, kale, and red bell peppers.

Vitamin D

  • One of the most important and powerful nutrients for supporting the immune system
  • Many immune cells have vitamin D receptors to help promote protective immune support
  • Get vitamin D from fatty fish, such as salmon, sardines, mackerel, tuna, egg yolks, mushrooms​, and other vitamin D-fortified foods


  • Needed for the production of new immune system cells
  • Protein sources such as beef, pork, chicken, and oysters are rich in zinc, as well as beans, peas and lentils, swiss and cheddar cheese, and yogurt.
  • Helps fight infections and heal wounds


  • Helps your body carry oxygen to cells, plays a part in many of the immune system processes
  • You can get iron from red meat, pork, poultry, seafood, beans, peas, lentils, dark green leafy vegetables, dried fruits, and iron-fortified foods.

​But it’s not just the kids who are susceptible to colds and other viruses.

As we move into the colder months, flu season inevitably follows. It’s essential that we strengthen our immune system, not only to protect ourselves but also to safeguard those around us.

And so on our upcoming wellness webcast​, Supercharged Immunity with Dr. Bruce Daggy, we’ll discuss what immunity is, how it protects your body, and the role of nutrition to help supercharge it. This is something you definitely want to tune in to. ​

Wishing you a healthy and flu-free season ahead.

For more information, contact me at Jerry@Fit4LifeLLC.com!

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