Vitamin C
Consuming vitamin C is an excellent way to increase the production of white blood cells and antibodies, including one called interferon. Interferon coats the outside of cells so that viruses can’t enter them.
Vitamin C is found in all fruit and vegetables, and six servings a day is more than enough to ensure you’re getting the right level in your diet.
Vitamin D
Vitamin D is the ‘sunshine vitamin’. It’s called that because we can synthesise our vitamin D as long as we have direct contact with sunlight. This vitamin can reduce your child’s risk of developing influenza by 29 percent and reduce the risk of flu-related complications.
Vitamin E
Another hugely important component of your child’s immune system, vitamin E stimulates the production of cells that kill germs. You can find plenty of vitamin E in foods such as vegetable oils, nuts and leafy green vegetables.
Carotenoids
Like vitamin C, carotenoids are an excellent way of increasing the production of white blood cells. The body can also turn carotenoids into vitamin A, which is famous for its immune-boosting properties. Sweet potato, kale and carrots are excellent sources of this mineral.
Zinc
Zinc allows the body to release more antibodies which is an excellent aid to the immune system. You can give your child their daily intake of zinc through zinc-fortified cereals, beef and liver.
Omega-3 Fatty Acid
Omega-3 fatty acid is found in fatty fish and flax oil. It can increase the number of white blood cells that eat bacteria. Omega-3 supplements are also available if your child isn’t getting the recommended level through their food.