Diet to Boost Immune System during Pregnancy
Under normal conditions, the immune system functions perfectly and protects the body against millions of bacteria, viruses, germs, and parasites. It is necessary to pay more attention to diet to keep the immune system strong during the pregnancy period.
In order to have a strong immune system:
1. Iron supplements
Iron is the key mineral in pregnancy. It boosts the energy level and resistance to infection and diseases. The daily amount of iron suggested for pregnant women is 27 mg.
The diet must include red meat, green leafy vegetables like spinach and chard, and whole grains. In order to increase iron absorption, it is necessary to consume vitamin C sources together with these foods.
2. Zinc supplements
Zinc supports the body at the cellular level. In addition to cell generation, division, and protection, it also has a role in strengthening of the immune system.
For sufficient zinc absorption, the diet must include veal, lamb meat, turkey, dairy products, dried nuts, and whole grains.
3. Vitamin D supplements
Vitamin D, also known as the sun vitamin, helps the immune system by fighting the infection.
In order to meet the need for vitamin D, it is necessary to take sunbath, eat oily fish like salmon twice a week, and eat eggs every day.
4. Probiotic supplements
A diet that supports the intestinal health has direct positive effects on the immune system as well. The probiotics are friendly bacteria needed for a healthy microflora.
For natural intake of probiotics, it is necessary to consume homemade yogurt, kephir, and pickles. The probiotic supplements suggested by your doctor can also be taken in the pregnancy period.
5. Ample antioxidant, vitamin, and mineral supplements
During pregnancy, it is essential to eat at least 5 portions of various fresh season vegetables and fruits a day to support the immune system. The diet must include especially the green leafy vegetables like spinach, chard, parsley; sulphurous foods like broccoli, cauliflower, onion, garlic; antioxidant-rich foods like beet, red cabbage; and orange, kiwi, pomegranate, and mandarin that are high in vitamin C.
6. Raw dried nuts
The unroasted dried nuts are necessary for strong immunity thanks to their rich manganese, copper, and riboflavin contents.
The pregnant women must eat a handful of raw almonds, hazelnuts, and walnuts a day.