7 Best Foods to Boost Immunity During Pregnancy

Pregnant women face tremendous immune system changes during pregnancy. These immune system changes make you more resilient against some conditions but less able to fight off others. To make matters even more complicated it’s recommended that you do all you can to avoid medications such as antibiotics during pregnancy.
So, what you can do? Well, you can boost your immunity with the power of good food that may help you.

Immunity during pregnancy

The flu, toxoplasmosis, the common cold, urinary tract infections, and Covid 19 are just some of the infections that you are at greater risk of during pregnancy.
I don’t say this to make you stressed, but you can be vigilant about prevention. Make sure you’ve consulted with your doctor about appropriate vaccinations, be meticulous about washing your hands before eating, after touching animals and after using the bathroom; keep dairy, meat, fruits and vegetables refrigerated; cook foods thoroughly, and eat a nutrient-rich immune-boosting diet during pregnancy.
Research shows that healthy gut microbiota is one of the most important strategies for boosting your immunity during pregnancy. Ensuring that you meet every micronutrient requirements such as zinc and vitamin C is also essential.
You can try to optimise your gut microbiota and meet key micronutrients requirements for immunity by including these 7 foods in your diet plan

7 Foods to Boost Immunity During Pregnancy

1. Garlic

Many research suggests that 4-5 cloves of garlic each day may help to reduce the risk of developing the common cold. It is believed due to the antimicrobial properties of a compound in garlic called allicin. Garlic is good for our gut microbiota, so it is a good choice to include in your pregnancy diet.

2. Cow’s milk

There’s a compound found in cow’s milk called lactoferrin which seems to boost immunity by interrupting the interactions between viral cells and body cells so that viruses are less able to affect you during pregnancy. Include a glass or two every day days!

3. Kiwi fruit

Everyone knows that vitamin C is crucial for a healthy immune system, but it’s important to care that we only need moderate amounts of vitamin C. Current research shows that large doses found in supplements generally don’t boost immunity any more than meeting basic requirements with food. Many fruits and veggies are also a good source of vitamin C. One kiwi provides half of your daily vitamin C requirements and it’s much more delicious than supplements and tablets.

4. Switch to green tea

Experts recommend that you limit caffeine intake during your pregnancy, and green tea DOES contain caffeine, but there’s some good evidence that green tea may be beneficial during pregnancy for your immunity. Green tea contains compounds like catechins and theanine, which are thought to play a role in preventing influenza by improving the functioning of your immune system.
One study shows that 13% of healthcare workers caught influenza throughout 5 months, whereas only 4% of the groups that consuming green tea compounds caught it. if you’re drinking coffee or black tea anyway, I’d suggest you to switching over to green tea instead.

5. Sweet potato

Vitamin A plays a vital role in the functioning of the immune system. But shouldn’t take high doses of vitamin A during pregnancy, so you need to avoid vitamin A supplements. However, just half a cup of sweet potato will be enough to provide all of your daily vitamins A needs.

6. Mixed nuts

Just two nuts will help reach your selenium requirements and almonds are a super-rich source of vitamin E. Both selenium and vitamin E are powerful antioxidants that help protect your immune cells from any kind of damage. And nuts are also a fantastic food for your gut microbiota.

7. Homemade chicken soup

There’s no enough evidence to show any immune-boosting benefits of chicken soup, but we do know that stress weakens the immune system, so if a little comfort food helps to reduce your stress levels during pregnancy, I think that’s a good thing! Chicken soup is a good source of zinc. Veggies that are rich in vitamin C and antioxidants, and you can even add in some garlic for the allicin.
But, overall, remember that a nourishing diet rich in fresh fruits, veggies, lean proteins, whole grains, and dairy products is going to be the best recipe choice for boosting your immunity during pregnancy.

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