10 Golden Rules for a Strong Immune System During Pregnancy

During pregnancy, many physiological and hormonal changes are experienced in the body of the expectant mother. These changes can weaken the immune system of expectant mothers and cause them to become more susceptible to infection or to have existing infections more severe. Therefore, an immune system carries the challenge for the health of the mother and baby during pregnancy more than ever. Biruni University Hospital Nutrition and Dietetics Specialist Gamze Çakalogucu gave information about 10 golden rules to strengthen the immunity of expectant mothers during pregnancy.

1. Choosing vegetables with high nutritional value, especially leek, cauliflower, broccoli, cabbage, onion and garlic, protect against diseases by strengthening the immune system.
2. Foods rich in vitamin C are among the first to come for a strong immunity. Green and red pepper for breakfast; You can increase your vitamin C intake by including fruits such as kiwi, tangerine, orange and pomegranate in snacks.
3. Fill your tanks by using the appropriate amount of vitamin D under your doctor's control. Having salmon, egg and milk in your diet as a nutritional support strengthens your immune system.
4. Zinc acts as a strong shield against infections. Choose from zinc sources, fish, meat, wheat germ, pumpkin seeds, sunflower seeds, whole grains, walnuts, almonds, eggs for your main and snacks. The vitamin E you get by consuming oil seeds is also protective against diseases with its antioxidant effect.
5. Choose your breads and cereals with whole grains. Whole grains are food groups rich in selenium. Selenium protects the cells with its antioxidant properties and increases body resistance. Include cereal groups such as bulgur, buckwheat pilaf, whole wheat pasta and whole grain bread in your meals.
6. Take care to consume fish at least 2 days a week. Selenium and Omega 3 contained in fish protect mother and baby. Surface fish (anchovies, horse mackerel, sea bass, salmon, trout, sea bream, sardines) should be preferred instead of bottom fish containing high mercury, which can damage the baby's nervous system during pregnancy.
7. Consume herbal Omega 3 source foods. Walnuts, chia seeds, avocados, and purslane are good sources of Omega 3 fatty acids.
8. Consume 4-5 portions of milk and dairy products. You can choose non-fat or low-fat milk and dairy products, consuming 4-5 servings every day helps to get enough calcium that forms the bone structure during pregnancy, to develop the skeletal structure of the baby and to protect the bone mass of the mother.
9. Probiotics strengthen your intestinal flora, removing disease-causing bacteria from your body. For a healthy flora and a strong immune system, you can include homemade pickles, yogurt, kefir, cheese and apple cider vinegar in your diet.
10. Consume red meat 2 days a week and 1-2 eggs every day. Red meat consumption should be limited to 2 days a week and should not exceed 200-250 gr. Egg is the best quality protein source after breast milk. Remember, proteins are one of the most important nutritional components in fighting disease.