Harpreet Kaur, Nutritionist, Cloudnine Group of Hospitals- Panchkula
Expecting mothers or pregnant women are more perceptive to sickness and infection.So in the body’s effort to protect the baby, pregnant women have to deal with an immune system. Perhaps, you can help give your immune system a boost with few healthy foods, exercise, and supplements.
Here are some of the best immunity-boosting foods for expectant mothers:
Role of the gut in immunity:
Probiotics are known to promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include benefits for immune function and digestive health. Daily intake of probiotic food is helpful for your better gut health. Some examples of probiotics foods are yoghurt, kefir, buttermilk, curd etc.
Protein: Protein is the building block of your body.You should intake more protein in pregnancy to meet your body’s increasing demands. You should take more protein when you are pregnant. Your body needs it not only for energy and strength but also for your baby’s brain development and growth. Not only meats and eggs are sufficient for immunity you should take nuts and green leafy veggies along with pulses. Almonds are omega 3- fatty acids, to prevent and fight off viruses by nourishing the immune system.
Sources of protein: are lentils, pulses, sprouts, millets, soya, eggs, chicken etc. Daily intake of protein is essential to boost your and baby’s immunity. You can add eggs, paneer, nutri ,meat ,fish and green moong dal cheela, besan cheela, and sprouts in your diet for having adequate amount of proteins.
Fruits and Vegetables: These are your go-to for all the vitamins, minerals, and antioxidants your body needs during pregnancy to keep your immune system strong. Add all types of fruits and veggies specifically green veggies into your meals whenever you can. The more colourful the better!
CITRUS FRUITS: It may seem odd to put these two together, but they actually share a connection .Citrus fruits are very important in pregnancy. Citrus fruits are high in vitamin – c a nutrient known to help give your immune system a boost.
Everyone knows that vitamin C is important for a healthy immune system, but it’s important to note that we only need moderate amount. Kiwi is a rich source of vitamin C. One kiwi provides around half of your daily vitamin C requirements.
It is a rich source of vitamin C. Also it has antioxidant and immunity boosting qualities. It helps in preventing constipation and diabetes and a very good source for digestion in the pregnancy
Rich in vitamin C and potassium , boosts immunity and a very great appetizer in pregnancy. It helps in controlling your cravings. During pregnancy it helps in preventing gums and teeth issues also.
Green Leafy Vegetables: It contains plenty of vitamins & minerals. It is a nutrient known to help the immune system function.
Zinc and vitamin D are some great supplements to boost your immune system during pregnancy. And beyond food and supplements, one of the best ways by which you can strengthen your immune system is a good night’s rest, regular exercise, and reducing stress. Vitamin c help in absorption of iron and boost your immune system. Eg: green and red bell peppers, spinach, methi , drumstick ,turnip cabbage.
It boosts your immune system by boosting the disease-fighting response of WBC. Garlic can combat sickness including the common cold.
Turmeric is used in treatment of infected wounds, joint pain, bacterial infections, etc since ages. It helps to give the immune system a little boost during cold & cough in pregnancy. It is a natural way to fight with diseases and also provides a healthy immune system.
SOME HEALTH TIPS:
- Keep your hands clean.
- Get more sleep.
- Exercise as much as you can.
- Eat a varied and healthy diet.
- Reduce your stress level by meditation.
- Stay Hydrated.