This blog provides 10 immunity-boosting foods that pregnant women should focus on eating during the monsoon season. Incorporating foods high in vitamins A, C and D, like citrus fruits, leafy greens, ginger and turmeric, can help support the immune system and promote overall health during pregnancy in the humid summer months.
Introduction: Importance of Immunity During Pregnancy
Maintaining a strong immune system is crucial during pregnancy to protect both the mother and baby from infections. The monsoon season brings with it higher risks of water-borne and respiratory illnesses due to humid conditions. Pregnant women need to take extra care of their immunity during this time. A balanced diet with immunity-boosting foods can help support the body's defense mechanisms against pathogens.
11 Immunity-Boosting Foods for Pregnant Ladies in Monsoon
1. Citrus Fruits
Citrus fruits like oranges, grapefruits and lemons are excellent sources of vitamin C, a key nutrient for immunity. Vitamin C acts as an antioxidant to fight free radical damage to cells. It also supports white blood cell function to boost immunity against invading pathogens. Pregnant women need higher vitamin C intake as demands increase during pregnancy. Aim for one citrus fruit daily to enhance your vitamin C levels.
2. Spinach and Leafy Greens
Leafy greens like spinach, kale and collard greens are packed with nutrients like folate, iron and vitamins A, C and K, which support immune health. Folate is especially important during pregnancy for fetal development. Iron deficiency can compromise immunity, so leafy greens help meet increased iron needs. Their antioxidant plant compounds also protect against oxidative stress. Include a big salad with your lunch and dinner daily.
3. Ginger
Ginger has anti-inflammatory and antimicrobial properties that can help combat infections during pregnancy. Its active compounds, like gingerol, soothe nausea too. Ginger tea with lemon and honey is a warm, comforting drink. You can also add freshly grated ginger to curries, soups or smoothies for that immune-boosting kick.
4. Turmeric
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant effects. Curcumin supports immunity by reducing inflammation, which weakens the body's defenses. It also has natural antimicrobial properties. Add a half teaspoon of turmeric to lentil soups, rice or smoothies for its immune-enhancing benefits.
5. Almonds and Other Nuts
Almonds, walnuts, hazelnuts and peanuts provide vitamin E, healthy fats, fibre, magnesium and plant compounds that nourish the immune system. Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage. A handful of nuts makes for an easy snack that boosts immunity while keeping you full. Just be mindful of portions, as nuts are calorie-dense.
6. Yogurt
Probiotic-rich foods like yoghurt support the growth of good bacteria in the gut. This healthy microbiome is linked to better immunity. Look for plain yoghurt with live cultures. Add some berries, nuts and honey for extra nutrients and flavour. Yoghurt is also a good source of calcium and protein needed during pregnancy. Enjoy a small cup of yoghurt daily or on alternate days.
7. Garlic
Garlic contains allicin, a compound with potent antimicrobial properties. It may help protect against infections by fighting off bacteria, viruses and fungi. Garlic is also anti-inflammatory. Minced garlic adds flavour to curries, soups and dips. You can also take an aged garlic supplement for immunity support during pregnancy.
8. Berries
Berries like strawberries, blueberries and blackberries are packed with antioxidants that enhance immunity. They protect cells from oxidative damage by pathogens. Berries also provide vitamin C and fibre. Enjoy a handful as a sweet snack. You can also top yoghurt, oatmeal or pancakes with berries for an extra immunity boost.
9. Sweet Potatoes
Sweet potatoes are an excellent source of beta-carotene, which the body converts to vitamin A. Vitamin A supports immune cell function and protects against infections. It also aids fetal development. Baked sweet potato wedges or mashed sweet potato with cinnamon make for healthy side dishes.
10. Lentils and Legumes
Legumes like lentils, chickpeas, and beans provide plant-based protein, fibre, folate, and minerals such as iron and zinc. Zinc is essential for immune cell formation and function. Lentil soups or curries, hummus and bean salads are tasty ways to include these immunity-boosting foods in your meals.
Food To Avoid During Pregnancy
- Raw or undercooked meat, poultry, eggs or seafood - These can increase the risk of foodborne illnesses like toxoplasmosis or salmonella which can harm the baby. All meat should be cooked thoroughly.
- Unpasteurized dairy products - Raw milk, and soft cheeses made from unpasteurized milk carry risks of listeria or toxoplasmosis infection. Pasteurized dairy is safe.
- Raw or undercooked sprouts - Sprouts like alfalfa, clover and mung bean sprouts have been linked to salmonella and listeria outbreaks. Cook them well or avoid them.
- Some types of fish - Limit consumption of high mercury fish like shark, swordfish, king mackerel and tilefish to once a week at most. Small amounts of salmon, shrimp, canned light tuna, pollock and catfish are fine.
- Caffeine - Limit to less than 200mg per day, which is about 1-2 cups of coffee. Too much caffeine may increase the risk of miscarriage.
- Alcohol - Completely avoid drinking alcohol during pregnancy as it can cause fetal alcohol spectrum disorders.
- Some deli meats and hot dogs - Listeria risk is low if reheated thoroughly. Otherwise avoid or limit cold cuts.
- Raw honey - May contain infant botulism spores. Safe to eat in cooked or processed forms.
- Some herbs and spices - Limit consumption of herbs like parsley, sage, thyme and supplements containing Vitamin A.
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Smart Eating for a Healthy Pregnancy in Monsoon
Incorporating the above foods into your regular diet ensures adequate intake of nutrients required to boost immunity during pregnancy, especially in the monsoon months. Focus on including colorful fruits and vegetables, whole grains, lean proteins and healthy fats in your meals for overall wellness. Drink plenty of fluids to stay hydrated. With some smart eating choices, you can support your immunity and have a healthy pregnancy even in humid weather conditions.
Frequently Asked Questions (FAQs)
1. What foods boost your immune system in monsoon?
Foods that boost your immune system in monsoon include citrus fruits high in vitamin C like oranges and amla, turmeric which has anti-inflammatory properties, and ginger which can help relieve cold and cough symptoms.
2. What foods boost your immune system while pregnant?
Foods that boost your immune system while pregnant include yogurt and other probiotic foods to promote gut health, eggs which are high in protein and vitamins, and bell peppers which contain vitamin C to fight infection.
3. What are the best foods to eat in monsoon?
The best foods to eat in the monsoon include fresh fruits and vegetables to boost immunity and hydrate the body, whole grains like rice to feel full and energized, and bone broth to soothe the throat and aid digestion.
4. Which fruits are best in monsoon?
Fruits that are best in monsoon include water-rich options like watermelon and muskmelon that hydrate the body without dehydrating it further, along with antioxidants from berries and citrus fruits to boost immunity against monsoon illnesses.
