How to build kids’ immune systems

Key Points

• Your child’s immune system is still developing.
• A balanced, healthy diet rich in fruits and vegetables will help to support your child’s immune system.
• Every child is different. Talk to your healthcare professional for personalised advice on supporting your child’s immunity.

Keeping kids healthy and happy is a top priority for most parents, and this means a child’s immune system development is key, especially in the younger years when they’re heading off to daycare and school. 

In this article, we look at some practical ways that may help to build your child’s immunity, backed by science and expert insights from Dietitian Kate Agnew.

How to build kids’ immune systems: what the science says 

A balanced, healthy diet is key when it comes to nurturing a child’s immune system. As Dietitian Kate Agnew says, “A diet rich in fruits and veggies provides the essential nutrients for a strong immune system.”

And letting kids get a bit grubby may not be such a bad thing. One study suggests encouraging your kids to play outside, get dirty, and be exposed to germs may actually be beneficial. “Exposure to dirt and germs helps is important for the development of kids’ immune systems,” Kate says.

Probiotics may also play a role in supporting your child’s immune system. Probiotics like LGG were found to reduce the number of respiratory infections in kids and evolving research suggests that probiotics may also help with managing allergies, particularly eczema. 

However, Kate says it’s “important to note there are a number of factors that may affect allergies”. 

She also highlights the fact that probiotics are strain-specific, which means you need to find the right strain for your child’s needs.

“It’s important to discuss this with your healthcare professional to choose the correct probiotic for your child.”

Letting kids play in the dirt assists in their immune system development

How does a child’s immune system development differ from that of an adult? 

When they’re young, children are still learning basic personal hygiene, like washing their hands or using a tissue to blow their nose and rely heavily on their innate immune system while their adaptive immune system is still developing. That’s why children are more vulnerable to getting sick and may be more likely than adults to end up with coughs and colds, especially in school settings.

As kids grow and explore the world, their adaptive immune system learns from their encounters with various germs. 

Kate shares, “As the child grows and moves through the world, they are exposed to viruses, bacteria, parasites and foreign matter. As a result, the adaptive immune system learns about these ‘bugs’ and develops an immunological memory to protect the body in the future.”

Vaccinations play a pivotal role in this process, supporting a child’s body to respond quickly when they come into contact with specific diseases.

Outdoor play and physical activity is important for the development of children’s immune systems

When is your child’s immune system fully developed? 

If your child is very young, their immune system is still developing and isn’t typically fully developed until they reach around seven or eight years old.

To support your child’s immune system as it develops, Kate recommends first getting the basics right, including:

• Feeding them a well-balanced diet that consists of the five main food groups.
• Making sure they have plenty of outdoor play and regular physical activity.
• Ensuring they get enough sleep to support growth and development (including the immune system) and adequate vitamin D.

If you’re worried about your child’s nutrient intake for example, in cases of fussy eating, Kate explains, “it’s important to see a healthcare professional for some practical ways to improve this.” She goes on to share, “a nutrient supplement or probiotic may be beneficial, particularly at certain times of the year, for example in the lead-up to cold and flu season but always discuss this with your healthcare professional first.”

Good sleep supports the development of a child’s immune system

How to build kids’ immune systems: what to remember 

There are a few things to be mindful of when it comes to building your kids’ immune systems, shares Kate, “Firstly, don’t assume a probiotic will do all the work. Prebiotics are just as important. 

“Don’t forget the basics of good gut health, as “70% of immune cells are found in the gut,” Kate says. “The good news is that the principles of good gut health go hand in hand with the principles of supporting immune health.”

Keeping your kids happy and healthy 

When it comes to building your child’s immunity, remember that every kid is unique. There’s no one-size-fits-all solution, so touch base with your healthcare professional if you have any questions or concerns. They can give you personalised advice on the best strategies for your child. 

Related:

• What are the best vitamins for tiredness and lack of energy?
• 15 foods that may help support your immune system
• 10 interesting facts about the immune system

Kate Agnew is an Accredited Practising Dietitian who is passionate about innovation and problem-solving in health & nutrition. Her goal is to ultimately create a healthier environment for all Australians.

Reviewed by Healthylife Health Experts October 2023