Drink water. Consistently serve water to your children throughout the day. Adequate hydration flushes out harmful toxins from your body and positively impacts your immune system.
Eat fresh, whole fruits and vegetables daily. Offer your children a variety of whole fruits and vegetables regularly. Fruits and vegetables contain powerful compounds called antioxidants that are excellent in improving healthy immune function naturally.
Eat zinc-containing foods. Zinc is an important mineral for the immune system and is found in protein-containing foods. Zinc sources can be meat and plant based. Sources of zinc include meat, poultry, legumes, nuts, fortified breakfast cereals, beans, grains, and dairy.
Eat less sugar. Reduce and limit sugar consumption. Avoid eating sugary foods often. See my post Avoiding Hidden Sugars for more information about sugar intake.
Move and be active. Promote activity or some form of movement multiple times a week. The activity does not have to be a planned event or sport. It can be as simple as active play such as dancing, running, chasing one another, or jumping.
Develop a good sleep routine. Ensuring that your children are getting adequate sleep is vital to protecting their immune function.
Wash your hands. Practice good hand washing regularly, especially when entering and leaving public spaces and when using shared utensils such as equipment, toys, and appliances.
Cover your mouth when coughing or sneezing with a tissue if you have one. If you do not have tissue, cough or sneeze into your elbow or sleeve. When possible, wash your hands and drink water after coughing and sneezing.
Do not share eating utensils and do not eat or drink after anyone. Break, tear, or offer an individual piece of any food item you are sharing. When you are sharing a beverage, pour some into a separate container if no one has drunk out of the original container.