Our immune systems serve as our own internal army, working hard to ward off germs and illnesses. Their success relies on healthy lifestyle choices like healthy foods, enough rest and physical activity.

Vitamins A, C and E are powerful immune boosters and can be found in many whole food sources.

1. Eat a Balanced Diet

Maintaining a strong immune system in children is vital not only to warding off illness but also helping them feel their best throughout the day and staying energetic for school and activities. While there are various products on the market designed to boost immunity, providing your child’s body with essential vitamins and nutrients can be one of the best ways of strengthening immunity.

A balanced and healthful diet should incorporate foods from all major food groups. Fruits and vegetables contain important vitamins, minerals and antioxidants that help fight infections; leafy greens such as kale, spinach or collard greens also contain vitamin C which strengthens immune systems.

Other foods known to support immunity include strawberries, raspberries and blackberries which contain Vitamin C; cruciferous vegetables like broccoli and kale contain phytochemicals and fiber which strengthen the immune system; nuts and seeds contain protein, healthy fats and other immune-supportive nutrients – these all can contribute to helping your teen stay well all year round! Combining diet with physical activity and sleep will increase their immunity function and keep them feeling good all year long.

2. Drink Plenty of Water

Diets rich in fruits, vegetables and whole grains — along with healthy fats — may provide your child with all the essential nutrients for a strong immune system.

The immune system is an intricate network of organs, cells and proteins designed to combat germs that cause illness. Being exposed to germs at different points in life helps strengthen and familiarize our immune systems to these invaders so we can more quickly recognize and eliminate them when they return later.

However, since our immune systems are constantly adapting and evolving, a steady supply of essential nutrients is necessary for its optimal performance. Adopting a healthier lifestyle through nutrition, regular exercise and stress management can strengthen immune defenses more quickly in response to changes and protect against infection more effectively.

3. Get Enough Sleep

Sleep can help release growth hormones and decrease inflammation in the body, consolidate memories learned throughout the day and promote overall brain health. Teenagers who get enough rest often perform better academically while having fewer health problems than those who don’t sleep enough.

Problematic for teens are their hectic weekly schedules — packed with school assignments, chores, social obligations and sports commitments — not to mention staying up late on weekends for social media browsing or talking with friends; keeping up can result in poor sleeping habits and disrupted restful restful slumber.

Parents can set an example by encouraging their kids to develop healthy sleep habits. That includes making sure that they go to bed at the same time every night and wake up within two hours of when they usually do on weekdays, limiting screen time prior to bed (blue light interferes with traditional cues sent to the brain for winding down and sleep), discouraging naps during the day, which disrupt the natural sleep cycle, leading to poorer quality slumber in the evening, and discouraging naps during the day – these habits will lead to poorer quality restful slumber during night-time!

4. Exercise Regularly

Immune systems serve as our protectors against germs and viruses, providing us with protection from disease while keeping us feeling vibrantly healthy. Therefore, it’s vital that they function at full capacity so we can enjoy an exceptional life experience.

There are various natural ways we can strengthen our immunity: eating healthy foods, drinking lots of water, getting sufficient sleep and engaging in regular physical exercise.

Studies show that exercise increases white blood cells, the body?s natural defense against germs. This may help protect against colds and flu while shortening their duration. Furthermore, the brief rise in temperature associated with exercise could help kill any bacteria which might cause infection.

Make sure your teen is getting enough exercise daily. They should aim for at least 30 minutes of moderate-intensity activity each day – be it playing sports, attending the gym, or just walking around their neighborhood – but be wary not to overdo it; too much exercise may actually decrease immunity.

5. Avoid Stress

Stressed-out children may have a diminished immune system. Encourage them to utilize stress reduction techniques such as mindfulness, meditation and yoga in order to keep both body and mind healthy.

Eating a balanced diet is the best way for your kid to receive all of the immune-enhancing vitamins they require. Include more fruits and vegetables at each meal – citrus fruits are packed with cold-fighting vitamin C while berries, ginger and other plants help prevent respiratory illnesses.

Water is essential to immunity; it flushes away toxins and keeps cells functioning optimally. Make sure that your children drink enough!