Winter is fast approaching, and it’s time to pay extra attention to your health. Harsh winters are known to bring common illnesses like cold, respiratory issues, and dry coughs. Your pregnancy, along with hormonal fluctuations, can further lower your immunity during the cold winters. Winter nutrition for pregnant women can go a long way in boosting their immunity and ensuring a healthy pregnancy.
Cold winters often lead to a rise in illnesses such as cough and flu. The cold, dry air weakens the nasal cavity and passage, hindering its ability to trap viruses. Further, remaining indoors for prolonged hours can result in a lack of vitamin D, an important nutrient that helps the body fight pathogens.
Pregnant women are more susceptible to winter illnesses because of the shift in the body’s immune system. During pregnancy, the body’s immune system adapts itself to accept and protect the fetus. As a result of this adaptation, pregnant women are more vulnerable to certain illnesses such as influenza. However, following a balanced winter pregnancy diet can boost your immunity and protect you from common winter illnesses.
When Life Gives You Lemons, Your Pregnancy Says Thanks! Citrus fruits such as oranges, lemons, and grapefruits are a rich source of vitamin C. Vitamin C is an important nutrient required for the production of White Blood Cells in the body. White Blood Cells are crucial for fighting infections and diseases. Therefore, including citrus fruits in your winter pregnancy diet improves your immunity.
Leafy green vegetables are a rich source of vitamins A and C and are also rich in antioxidants, iron, and folate. All these nutrients are required to keep the body healthy. So, include spinach and kale as part of winter nutrition for pregnant women.
Root vegetables such as carrots and radish are also essential to build your immunity. These vegetables are rich sources of beta carotene and fiber that support immunity by protecting cells from damage. Fiber supports the immune system by protecting the healthy gut microbiome.
Winter nutrition for pregnant women must include a daily dose of protein-packed food. Protein-packed foods such as eggs, lean meats and poultry, lentils, and legumes provide a boost to your immunity by helping your body build stronger defenses and keeping your energy steady throughout the winter season.
If you are not otherwise allergic to milk or milk products, include dairy products and healthy fats in your pregnancy diet. Milk, yogurt, and cheese are rich in Vitamin D, which supports your baby’s bone development and the mother’s immune system. Further, almonds, cashews, walnuts, and flax seeds are rich in Vitamin E, zinc, and Omega-3 fatty acids, which are important for boosting the mother’s immune system and for the baby’s neurodevelopment.
Believe it or not, spices like turmeric, ginger, and garlic contain anti-inflammatory and anti-viral properties that help boost immunity in pregnant women.
Apart from following a balanced winter pregnancy diet, focus on keeping yourself active with light exercises. Also, ensure you get adequate rest and keep yourself hydrated throughout your pregnancy and after.
Kinder Women’s Hospital and Fertility Centre is one of the best hospitals for pregnancy in Bangalore. We have a team of the top doctors and nutritionists with years of experience in pregnancy care. Visit Kinder Women’s Hospital and experience world-class pregnancy care and delivery.
