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Are you expecting? Then you ought to add these foods to your diet to boost immunity

It is particularly essential to take care of your immune system, especially during pregnancy. Here are some immunity boosters that will prove to be particularly essential for expectant mothers.
diet tips for pregnant women
Immunity boosters for expectant mothers are important. Image courtesy: Shutterstock
Harpreet Kaur Published: 21 Aug 2021, 08:00 am IST
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Expectant 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 better gut health. Some examples of probiotic foods are yogurt, kefir, buttermilk, curd etc. 

The importance of protein

Proteins are considered the building blocks of your body .You should consume more protein during pregnancy to meet your body’s increasing demands. 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 good for immunity, but also nuts and green leafy veggies along with pulses. Almonds have large amoynts of omega 3- fatty acids to prevent and fight viruses by nourishing the immune system. 

protein mythImmunity boosting for expecting motherss
Protein is a boon for your immunity. Image courtesy: Shutterstock

Some good sources of protein are lentils, pulses, sprouts, millets, soya, eggs, chicken etc. Daily intake of protein is essential to boost you and your baby’s immunity.  You can add eggs, paneer, soybean, meat, fish and green moong dal cheela, besan cheela, and sprouts to your diet to fulfil your protein requirements.

Fruits and vegetables

These can be your go-to for all the vitamins, minerals, and antioxidants your body needs during pregnancy, in order to keep your immune system strong. Add all types of fruits and veggies, specifically green veggies to your meals, whenever you can. The more colourful, the better!

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Immunity boosting for expecting mothers
Fruits and vegetables are rich in vitamins and minerals. Image courtesy: Shutterstock

 It may seem odd to put these two together, but they actually share a connection .Citrus fruits are very important during pregnancy, because they are high in vitamin C, a nutrient that is 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 a moderate amount. Kiwi is a rich source of vitamin C. Yes, 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 is a very good source for digestion during pregnancy.

Immunity boosting for expecting mothers
Amla is what your body needs. Image courtesy: Shutterstock

Rich in vitamin C and potassium, mosambi boosts immunity and is a great addition during pregnancy. It helps in controlling your cravings‍, and at the same time, it also helps in preventing gums and teeth issues.

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Green leafy vegetables

They contain plenty of vitamins and minerals, and help in boosting the immune 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 helps in the absorption of iron and boosts your immune system. ‍Eg: green and red bell peppers, spinach, methi , drumstick ,turnip cabbage.

Immunity boosting for expecting mothers
Grab your greens ladies. Image courtesy: Shutterstock

‍It boosts your immune system by enhancing the disease-fighting response of white blood cells. Garlic can combat sickness, including the common cold.


Turmeric is used in the treatment of infected wounds, joint pain, and bacterial infections, etc since ages. It helps to give the immune system a little boost, especially during a terrible cold and cough during pregnancy. It is a natural way to fight diseases, and at the time, helps to build a healthy immune system.

Some healthy 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 meditating;
  • Stay hydrated.

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About the Author

Harpreet Kaur, Nutritionist, Cloudnine Group of Hospitals- Panchkula ...Read More

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