7 Foods that Boost Immunity during Pregnancy

7 Foods that Boost Immunity During Pregnancy:

Our immune system undergoes tremendous changes during pregnancy. If it were not so, our body’s immune system would attack our baby as a foreign object!

These changes in the immune system make us more resistant against some conditions, but less capable of fighting others. Unfortunately, what can normally be no more than a funny tummy or a normally loose poop can have serious repercussions during pregnancy.

To further complicate matters, it is recommended that we do everything possible to avoid medications such as antibiotics during pregnancy.

So what can you do? Well, boosting your immunity with the power of good food can help. Stay tuned and I will tell you my 7 main foods to increase immunity during pregnancy.

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Flu, toxoplasmosis, urinary tract infections, the common cold, and Covid-19 are just some of the highest-risk infections during pregnancy.

I’m not saying this to stress you out, but so you can be vigilant about prevention.

Make sure to talk to your doctor about the proper vaccines; be thorough when washing your hands before eating, after handling animals, and after using the bathroom; keep meats, dairy, fruits, and vegetables refrigerated.

Cook foods well and eat a diet rich in nutrients that stimulates the immune system.

Research suggests that healthy gut microbiota is one of the most important strategies to increase your immunity.

It is also essential to ensure that you meet the requirements for micronutrients such as zinc and vitamin C.

You can help optimize your gut microbiota and meet key micronutrient immunity requirements by including these 7 foods in your diet …

What is Immunity?

According to Wikipedia, Immunity is the ability of multicellular organisms to resist harmful microorganisms.

Immunity involves both specific and nonspecific components. Nonspecific components act as barriers or eliminators for a wide range of pathogens regardless of their antigenic composition.

Other components of the immune system adapt to each new disease encountered and can generate specific immunity to pathogens.

7 Foods that Boost Immunity during Pregnancy.


 close up group garlic white

Research suggests 4-5 cloves of garlic per day may help reduce the risk of developing the common cold.

This is believed to be due to the antimicrobial properties of a compound in garlic called allicin. Garlic is also great for our gut microbiota, making it a fantastic food to include in your pregnancy diet.



Cow’s Milk 

cow's milk

There is a compound in cow’s milk called lactoferrin.

It appears to increase immunity by disrupting interactions between viral cells and body cells so that viruses are less able to affect the body.

Include glass or two every day!



Kiwi Fruit 

Kiwi Fruit

Everyone knows that vitamin C is important for a healthy immune system, but it is important to note that we only need moderate amounts.

Current research suggests that the large doses found in supplements generally do not increase immunity more than meeting basic food requirements.

Many fruits and vegetables are rich in vitamin C, but one of my favorites is kiwi fruit.

A kiwi provides about half of your daily vitamin C requirement and is much more delicious than a tablet.

Green Tea

green tea for weight loss and boosts immunity 

Now, this is a bit controversial, as I recommend limiting caffeine intake during pregnancy, and green tea does contain caffeine, but there is some good evidence that green tea may be beneficial for immunity.

Green tea contains compounds known as catechins and theanine, which are believed 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 contracted influenza over a 5-month period, while only 4% of the group that consumed green tea compounds contracted it.

Now, in this study, subjects were consuming much higher doses than I would like them to take, and there is still not enough evidence to suggest whether the lower doses are just as effective, but given the benefits of green tea compounds.

If you’re anyway if you drink coffee or black tea, I recommend switching to green tea.

Sweet Potato

sweet potatoes

Vitamin A plays an important role in immunity function. Obviously, most women should not take high doses of vitamin A during pregnancy, so most women should avoid vitamin A supplements.

However, just half a cup of sweet potato will provide you with all of your daily vitamins you need.



Mixed Nuts 

Mixed Nuts

Only two Brazil nuts will help meet your selenium needs, and almonds are a super-rich source of vitamin E.

Both selenium and vitamin E are powerful antioxidants that help protect your immune cells from damage.

In addition, walnuts are also a great food for your gut microbiota.

And the last food that boosts immunity during pregnancy,




Homemade Chicken Soup

Chicken SoupWhilst there’s 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 contains chicken which is a good source of zinc, veggies that are rich in vitamin C and antioxidants and you can even add in some garlic for the allicin.

The best chicken soup is homemade, yet so fast and easy, you can throw it together even when you’re at home.
  • 1 (4-pound; 1.8kg) whole chicken
  • 3 quarts (2.8L) cold or room-temperature homemade chicken stock or store-bought low-sodium chicken broth
  • 6 medium cloves garlic
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 1 large carrot (8 ounces; 230g), diced
  • 1 medium turnip (7 ounces; 200g), peeled and diced
  • 1 medium yellow onion (9 ounces; 250g) or large leek (white and light-green parts only), diced
  • 1 large parsnip (10 ounces; 285g), peeled and diced
  • 2 medium ribs celery (5 ounces; 150g), diced
  • Kosher salt and freshly ground black pepper
  • Minced fresh dill, flat-leaf parsley, or other fresh herbs, to finish

Check full Recipe: Rich and Flavorful Chicken Soup Recipe

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.

Summary of  7 Foods that boost immunity during pregnancy.


Cow’s Milk


Green Tea

Sweet potato

Mixed Nuts

Homemade Chicken Soup

So it concludes that these are the best foods that you can have. Not only pregnant women should need to increase their immunity power. Also, these foods will boost the immunity of kids and cancer patients too.

Whoever is sick or ill and not able to recover from last few days. These foods will definitely gonna help you. Some cases must be consulted by the doctor. Allergic persons of these particular foods should not go for it. Doctor consultation is a must in some exceptional cases.

Otherwise, go for it and boost your immunity power.

Hope you find this article helpful.

Share with all your pregnant friends and relatives. 🙂

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