nom nom kids reusable food pouches immunity boostingIt’s that time of year when boosting our children's immunity becomes hot topic. We  teamed up with Nutritional Therapist Katharine Tate AKA The Food Teacher for some advice on how we can help our little ones through the winter months and beyond. This is what she has to say....

As Children's immune systems are developing, their body is going through a huge ‘learning curve’ and their
 systems can be tested by a wide range of different bacteria and viruses, which increases their likelihood to pick up infections. Optimal health during childhood can have a huge effect on a child’s long-term health and infection rates so being aware of top foods and nutrients to support immunity may have far reaching benefits.

Try including some of these recommendations on a regular basis in your child’s diet to give power to their immunity:


As 80% of our immune system is found in and around our intestines, the health of our digestive system is a key factor for optimal immunity. Probiotics are the bacteria that help support the natural balance of organisms most notably in the intestines. In 2014, research was published that suggested a daily probiotic can reduce the incidence and duration of coughs and colds, reduce absenteeism from school, antibiotic use and visits to GP's.

Focus on: Probiotic rich foods such as cottage cheese, kefir*, olives, live yoghurts.

Supplement: Choose a multi-strain probiotic that can be given to a child in liquid or yoghurt.


These help to nourish and stimulate the growth of bacteria in our intestines and they also work with probiotics to support balance.

Focus on: Prebiotic foods such as asparagus, bananas, garlic, honey (12months+), leeks, legumes, onions, peas and yoghurt.

prebiotic rich foods

Vitamin C and collagen

Vitamin C is thought to strengthen the immune system and serve as an antioxidant helping to clear toxins from the body working closely with other essential nutrients. Collagen is a protein, which has been found to strengthen and heal the lining of the digestive system and therefore support immune health. Collagen production is very closely linked to adequate vitamin C levels in the body, hence their connection.

Focus on: Vitamin C rich foods such as peppers, dark green leafy vegetables, kiwi, broccoli and berries. Include collagen rich foods such as chicken soup and meat broths, which can be used as a basis for soups and stews.

Vitamin A

This is required to maintain mucus linings in the body and also influences specific cells of the immune system. If vitamin A levels are low this can impair immunity and increase the risk of infection.  

Focus on: Vitamin A rich foods such as organic liver and eggs. Try this Child Friendly Liver Pate Recipe or check out Annabel Karmel's recipe for Liver Special suitable from 2nd stage weaning.

Vitamin D

It is thought vitamin D works to modulate our immune response and deficiency has been linked to increased risk of infections and autoimmunity. As the body produces it primarily when the skin is exposed to sunlight, is would be no surprise for us to have low levels if living in the UK.  

Focus on: Eating foods rich in vitamin D such as oily fish, eggs and mushrooms.

Supplement: Due to poor sun exposure during the winter a supplement is recommended. For children a spray, drops or chewable tablet is ideal.

vitamin D Rich foods

Eat a Rainbow

Whilst our immune system is busy on a day to day keeping us feeling healthy or fighting an infection high levels of antioxidants are beneficial to help clear up toxins. Encouraging children to eat a daily rainbow of predominantly vegetables can be hugely beneficial in providing a steady stream of nutrients.

Focus on: Orange and dark green vegetables, tomatoes, apples and blueberries.

vitamin C rich foods

Helping boost a child’s immune system in preparation for dealing with infection is vital. This may all help to prevent those unwanted colds, snivels and illness as well as reducing the trips to the doctor.

More information about The Food Teacher

Katharine Tate, has worked as a teacher and education consultant internationally in primary and secondary schools for over 20 years. Qualified as a registered nutritional therapist, Katharine, combines her unique education and nutrition expertise to offer schools, organisations and families advice, education programmes, practical workshops, and individual/family clinical consultations. She has also published 2 books: ‘Heat-Free & Healthy’ and ‘No Kitchen Cookery for Primary Schools’.

For more information, visit her Facebook page, follow her on Twitter or email her at You can also visit her website to find out more and subscribe to her newsletter.

* Only a teaspoon of kefir is suggested at the start of weaning and increasing the quantity as they get older.


October 11, 2023 — Suzanne Moore

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