A pregnant woman with a strong immune system can fend off diseases and shield the unborn child from harm. These 7 foods are essential to include in your pregnancy menu to boost immunity.
Many people find pregnancy to be a stressful experience, but this journey may be made smoother with a balanced diet that could not only offer the growing child with the proper nourishment but also soothe many pregnancy-related problems including nausea and diarrhoea. Consuming wholesome foods that are high in protein, fruits, vegetables, and whole grains will assist the expectant mother to maintain her health while also preventing unintended weight gain.
The executive nutritionist from the Cloudnine Group of Hospitals in Bengaluru, Susmita, claims that pregnancy is a significant stage in a woman’s life. Mother’s health will become unbalanced as a result of seasonal fluctuations. It is crucial to monitor the mother’s diet since, as everyone is aware, her diet will have an impact on the baby’s growth and development. It’s crucial to maintain the mother’s immunity because the immune system tends to deteriorate when the temperature changes.
Immunity Boosters For Pregnancy
First and foremost, it’s crucial to watch your hydration consumption throughout pregnancy. In addition to 7-8 glasses of water, one can have a lot of soups and juices; however, consuming excessive amounts of sugar and caffeine is not advisable. Seasonal fruits and vegetables are extremely important for pregnancy nutrition since they offer the necessary antioxidants and fibre.
Following are some foods that will boost your immune system:
Vitamin D and calcium
Mother and baby’s bones are strengthened by calcium and vitamin D. Sources of calcium include dairy products, soy products, ragi, and broccoli. Dairy, fish, eggs, and sunlight are all excellent sources of vitamin D.
Phosphorous, in addition to calcium and vitamin D, is crucial for the immune system’s proper operation.
Antioxidants found in spices help to increase immunity, as well as cure the symptoms of common illnesses and give food flavour. Spices are utilised to balance the digestive tract and can either be hot or cooling, according to Ayurveda. You can keep consuming fenugreek, cardamom, cumin, pepper, cinnamon, turmeric, and other spices regularly.
Iodine is necessary for a baby’s cognitive development, hormone production, and enzyme activity. Sea foods like fish, shellfish, eggs, seaweed, dairy products, and iodized salt are examples of natural sources.
We are all aware that proteins are necessary for the body to repair physical damage, but did you know that proteins are made up of amino acids that help the immune system’s T cells, B cells, and antibodies develop? Pulses and different kinds of legumes are sources of plant-based proteins, while poultry, fish, and lean meat are animal sources. Don’t forget to eat them with healthy preparations including boiling, grilling, steaming, and light curries.
When it comes to strengthening the immune system, zinc is essential. Good sources of zinc include meat, fish, eggs, nuts, seeds, poultry, mushrooms, grains, and legumes.
Iron and vitamin C
Good sources of vitamin C include Amla, lemon, sweet lime, kiwi, oranges, and citrus fruits, which should be consumed daily in the form of fresh juices or whole fruits. Combine them with sources of iron including spinach, fenugreek, dal, kale, mustard, and drumstick leaves. Lean meats, berries, seeds, and dry fruits are additional sources of iron.
What are the sources of zinc?
Good sources of zinc include meat, fish, eggs, nuts, seeds, poultry, mushrooms, grains, and legumes.
What are the sources of vitamin C?
Good sources of vitamin C include amla, lemon, sweet lime, kiwi, oranges, and citrus fruits, which should be consumed daily in the form of fresh juices or whole fruits.
What are some good sources of Protein?
Pulses and different kinds of legumes are sources of plant-based proteins, while poultry, fish, and lean meat are animal sources.