How to boost your immunity during pregnancy

Pregnancy, though a joyous time for many, comes with it’s own ups and downs. Your body goes through a variety of changes to help with the growth and development of your baby as well as preparing you for childbirth.

One of these changes include lowering your immune system. “Pregnancy suppresses the body’s immune system (to ensure the foetus isn’t rejected as something foreign),” says Dr Marilyn Glenville, a UK-based nutritionist. Thus, inasmuch as your body is trying to protect your unborn child, a lowered immune system puts you at risk of getting sick if you don’t take extra care.

During the COVID-19 pandemic you want to keep your immune system in tip top shape. While there aren’t any known medications that can protect you from getting the virus, a healthy diet is a step in the right direction.

When you’re pregnant, you will be given supplements and encouraged to eat well. But we won’t forget that for some expectant mums, baked goods and junk food are more appealing than fruits and vegetables. However, eating a more nutritious diet will be more beneficial to you and your baby.

Below are some ways to boost your immune system when you’re pregnant

1. Vitamin D

This is perhaps the easiest nutrient to get especially if you live in a sunny area. All you need to do is sit in the gentle morning sun (these rays are less harmful to your skin) and voila! Your body will produce Vitamin D.

Studies have shown that vitamin D boosts your immune system which then helps fight off infections. So go out and get some sunshine. Vitamin D supplements are also available. Foods that are rich in vitamin D include oily fish and eggs. These days, you can also buy foodstuffs that are fortified with this important vitamin.

2. Probiotics

Your body needs “healthy bacteria” to keep it healthy and boost your immunity. Including probiotics in your diet is the best way to ensure that your body has these all important bacteria.

Natural sources of probiotics include yoghurt, kefir and sauerkraut. You can also take supplements. 

3. Zinc

Zinc is needed to produce and repair DNA and also to help them function better. This makes it an important mineral to have during pregnancy.

Cereals such as wheat germ, dairy products, bread, beans and nuts are good sources of zinc. 

4. Iron

Iron helps to keep you energised and protects you against infections. According to VitaMedMD, anaemia, which is caused by an iron deficiency, affects about 50% of pregnant women.

To get the recommended amount of iron in your diet, eat a diet rich in green leafy vegetables, fortified cereals, red meat, lean poultry, whole grains, pasta and bread.

All in all, no matter what your cravings are, ensure you eat a healthy, balanced diet during your pregnancy for the wellbeing of your baby and yourself.