Woman in White Long Sleeve Shirt and Blue Denim Jeans Sitting on Bed
Woman in White Long Sleeve Shirt and Blue Denim Jeans Sitting on Bed
  • Kiwi fruit: Now everyone knows that vitamin C is important for a healthy immune system but it’s important to note that we only need moderate amounts. Current research suggests that large doses found in supplements generally don’t boost immunity any more than meeting basic requirements with food, now many fruits and veggies are rich in vitamin C but an all time fave is kiwi because kiwi provides around half of your daily vitamin C requirements and it’s much more delicious than a tablet.
  • Green tea: Now this one’s a little controversial as I recommend that you limit caffeine intake during pregnancy and green tea does contain caffeine but there’s some good evidence that green tea may be beneficial for immunity, green tea contains compounds known as catechins and theanine which are thought to play a role in preventing influenza by improving the functioning of the immune system. In fact one study found that 13% of healthcare workers caught influenza throughout a five-month period whereas only 4% of the group consuming green tea compounds caught it. In this study, the subjects were consuming much higher doses than I’d want you to take and there’s not yet enough evidence to suggest that whether lower doses are just as effective but given the benefits of the green tea compounds, if you’re drinking coffee or black tea anyway, I’d recommend switching over to green tea instead.
  • Sweet potato: Vitamin A plays an important role in immune function, obviously most women shouldn’t take high doses of vitamin A during pregnancy so most women will need to avoid vitamin A supplements, however just half a cup of sweet potato will provide all of your daily vitamin A needs.
  • Mixed nuts: Brazil nuts will help reach your selenium requirements and almonds are a super rich source of vitamin E, both selenium and vitamin E are powerful antioxidants which help protect your immune cells from damage, furthermore nuts are also a fantastic food for your gut microbiota.
  • Homemade chicken soup: Now whilst there is no good evidence to show any immune boosting benefits of chicken soup, we do know that stress weakens the immune system, so if a little comfort food helps to reduce your stress levels, I think that’s a good thing…..besides chicken soup does contain chicken which is a good source of zinc and veggies are rich in vitamin C and antioxidants, you can even add some garlic for the ellison but overall just remember that a nourishing diet rich in fresh fruits, vegetables, whole grains lean proteins and dairy products is going to be the best recipe for boosting your immunity during pregnancy.

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