NUTRITION TO BOOST YOUR IMMUNE SYSTEM DURING PREGNANCY
Under normal circumstances, your immune system works perfectly to protect your body from millions of bacteria, viruses, germs, and parasites. During pregnancy, you should pay even closer attention to your diet to keep your immune system strong.
To have a strong immune system, focus on the following:
IRON SUPPLEMENTATION
Iron is a key mineral during pregnancy. It increases energy levels and resistance to infections and diseases. The recommended daily amount of iron for pregnant women is 27 mg. Your diet should include red meat, green leafy vegetables like spinach and Swiss chard, and whole grains. To increase iron absorption, these foods should be consumed with sources of vitamin C.
ZINC SUPPLEMENTATION
Zinc supports the body at a cellular level. It plays a role in strengthening the immune system as well as in cell production, division, and protection. For adequate zinc intake, your diet should include beef, lamb, turkey, dairy products, nuts, and whole grains.
VITAMIN D SUPPLEMENTATION
Vitamin D, also known as the sunshine vitamin, helps the immune system by fighting infections. To meet your vitamin D needs, you should get some sun, eat fatty fish like salmon twice a week, and eat eggs every day.
PROBIOTIC SUPPLEMENTATION
A diet that supports gut health has a direct positive effect on the immune system. Probiotics are the beneficial bacteria necessary for healthy microflora. To get probiotics naturally, you should consume homemade yogurt, kefir, and pickles. Your doctor may also recommend probiotic supplements during pregnancy.
AMPLE ANTIOXIDANT, VITAMIN, AND MINERAL SUPPLEMENTATION
Consuming at least 5 portions of seasonal, varied, and fresh fruits and vegetables daily is essential for supporting the immune system during pregnancy. Especially green leafy vegetables like spinach, Swiss chard, parsley; sulfur-containing foods like broccoli, cauliflower, onions, and garlic; antioxidant-rich vegetables like beets and red cabbage; and fruits high in vitamin C like oranges, kiwis, pomegranates, and tangerines should be included in your diet.
RAW NUTS
With their content of manganese, copper, and riboflavin, raw nuts are essential for a strong immune system. Pregnant women should eat a handful of raw almonds, hazelnuts, and walnuts daily.
