How to Build a Healthy Immune System in Kids

A healthy immune system helps fight off infections and viruses and will help keep kids sick as little as possible. It is not hard to build a healthy immune system in kids. Incorporating the right foods and daily activity will help kids to have the healthiest immune system possible.

Things You'll Need

• Fruits
• Vegetables

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Instructions

Exercising to Build a Healthy Immune System

• 1

  Go for a walk or a light jog everyday. A 15-minute walk everyday is an easy way to keep your immune system in shape.

• 2

  Do push-ups three to four days a week. Try to do three sets of five and increase a little each week.

• 3

  Do sit-ups three to four days a week. Three sets of 15 is a good starting point, and then work up to more as you get more comfortable. You do not have to max out; you are just trying to get a light, full-body workout to keep your body healthy.

• 4

  Make sure to get adequate amounts of rest and sleep. It is essential to let your body rest after exercising, and never overdo it. While your body is resting, it releases immune-enhancing substances and recharges.

Eating to Build a Healthy Immune System

• 5

  Eat foods with probiotics. These are great in fighting the flu virus and can be found in dietary supplements and a few foods. Yogurt, miso soup, juice, soy beverages, and fermented and unfermented milk are all sources of probiotics.

• 6

  Eat fresh fruits and vegetables. Blueberries and pomegranates are loaded with anti-oxidants that help build healthy immune systems. Other fruits, such as peaches, apples, and oranges, have strong amounts of vitamin C and are great for your immune system. Shitake mushrooms will help increase your white blood cell count, and broccoli and tomatoes also have plenty of healthy vitamins.

• 7

  Incorporate omega-3 fatty acids into your diet. They cause the body to stimulate cytokines, which are used when fighting infections. Salmon, walnuts, scallops, cauliflower, cabbage, shrimp, cod, tuna, soybeans, tofu, and collard greens all have high sources of omega-3 fatty acids.

• 8

  Drink six to eight glasses of water a day. It is always healthy to stay hydrated throughout the day. Water helps carry vitamins and nutrients through the body and flushes out waste.

• 9

  Avoid foods that weaken your white blood cells. Sugar and caffeine can cause tons of damage to your immune system, as well as dehydrate your body.