1. 🍊 Oranges / Clementines
High in Vitamin C, boosts white blood cells. Perfect lunchbox fruit.
2. 🥣 Greek Yogurt
Probiotics for gut health — where 70% of immunity lives. Choose plain.
3. 🫐 Blueberries
Antioxidant powerhouse, Vitamin C + fiber. Great frozen or fresh.
4. 🥚 Eggs
Complete protein + Vitamin D, zinc, Vitamin A. Ideal for breakfast.
5. 🥦 Broccoli
Vitamins C, A, E and sulforaphane. Steam lightly, serve with cheese dip.
6. 🥜 Almonds
Vitamin E and healthy fats. Handful a day or almond butter on toast.
7. 🍓 Strawberries
More Vitamin C than an orange per cup. Kid favorite.
8. 🫘 Lentils
Zinc + iron + protein. Prevents frequent colds. Add to soups.
9. 🍠 Sweet Potatoes
Beta-carotene (Vitamin A) strengthens skin and gut barriers.
10. 🧄 Garlic
Natural antibacterial, adds immune support to any savory dish.
11. 🍯 Turmeric
Curcumin is anti-inflammatory. Pinch in milk, eggs, or rice.
12. 🥬 Spinach
Iron, folate, Vitamin A. Blend into smoothies or pesto.
13. 🥑 Avocado
Healthy fats help absorb immune vitamins A, D, E, K.
14. 🐟 Salmon
Omega-3 + Vitamin D, reduces inflammation, great for brain + immunity.
15. 🍎 Apples
Fiber + Vitamin C. Pectin feeds good gut bacteria.
16. 🥕 Carrots
Beta-carotene rich. Crunchy snack with hummus.
17. 🍄 Mushrooms
Natural Vitamin D and selenium, supports immune cells.
18. 🥝 Kiwi
One kiwi = 100% of daily Vitamin C for a child.
19. 🫒 Olive Oil
Healthy fats + Vitamin E, better than processed oils for kids.
20. 🎃 Pumpkin Seeds
Zinc superstars, small but powerful. Sprinkle on yogurt or oatmeal.