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Top 14 Foods to Boost Your Immune System During Pregnancy


medically reviewed by Dr Naveen Chandran

Dr. Nyshu Abdul Azeez

Updated on January 31, 2024

Every expectant mother is aware of the challenges of falling ill during pregnancy. It's not just your well-being at stake; a fragile life is growing within you, entirely reliant on your health. 

Whether it's catching a cold, suffering from allergies, enduring a fever, or dealing with an infection, using medications to address these issues should not be your primary choice. 

You can handle such situations proactively, preventing them. Yes, you heard that correctly. Strengthening your immune system is your most effective defence.

So, how do you score on that front? 

In this blog, you will learn how to enhance your immune system during pregnancy by adjusting your diet. 

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Understanding The Immune System During Pregnancy

Pregnancy is a normal part of a woman's life. The immune system undergoes significant changes during pregnancy to accommodate the growing fetus. The immune system primarily exists to ward off infections and foreign invaders. When pregnant, your immune system is somewhat weakened, so your body does not consider the fetus a foreign object. 

Progesterone,a hormone that plays a crucial role in your reproductive function, also manages immune modulation so the body doesn't treat the fetus as a threat. Nevertheless, the immune system works twice as hard to protect both mother and baby. 

Some hormonal changes in the body can also affect the immune system. UTIs, yeast infections, and lung infections from overgrowth of bacteria result from this.  

Most infections during pregnancy can be prevented by including immune-boosting foods in your regular food for a healthier experience for you and your baby. 

14 Foods to Boost your Immune System during Pregnancy

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Certain foods can help fortify your immune system and promote a healthy pregnancy. Let's look into the top immune-boosting foods for pregnancy. 

Apricots with Honey

This is a very effective nerve-tonic. It prevents infections and lowers the chances of degeneration of cells. It is a fruit rich in vitamin A, thus a precious fruit in preventing all the diseases caused by its deficiency. It increases blood volume and cures constipation. 

Black Currants

These provide rich nutrition for pregnant women. Black currant juice (prepared by soaking and grinding them with water) is very soothing for all types of urine disorders in pregnancy. This can prevent scanty urination with hyperacidity. It tones up the large intestine, which helps in curing constipation. The addition of fresh dates to the mixture gives good results. 


These are very nutritious and prevent frequent attacks of common infections like sinusitis, colds, etc. Drinking Mango juice (Amra ras) with ghee and milk twice daily during pregnancy prevents fetal abnormalities. It increases the resistance of the foetus against infections, helps in proper development, eases delivery and prevents post-partum complications. 

Fresh Juice and Tender Coconut Water 

These are the best diuretics. They can be safely consumed in pregnancy to remove all toxins.

Fresh Salads with Colourful Vegetables 

Cabbage, Cucumber, Onions, Fresh Asparagus, Lettuce and Spinach are good to have in a salad. Vegetables in your diet ensure you get all the nutrients - vitamins, minerals and antioxidants needed to boost the immune system.

Banana with Dates, Figs, and Ghee 

Having this combo daily in pregnancy is one of the best natural tonic foods. It also improves and increases the blood volume during pregnancy, preventing pregnancy anaemia to a great extent.

Gooseberries or Amla

Fresh Amla is a boon for expecting mothers. One Amla every day is beneficial in every aspect of nutrition in pregnancy. Dried amla powder can be used during the off-season. 

Whole Grains and Cereals

Rice, Jowar, Barley, Wheat, Ragi, Maize, and Bajra provide essential nutrients and fibre contributing to overall immune health. They also offer energy if fatigue is a concern during pregnancy. 

Leafy Greens

Spinach, Lettuce, Cauliflower leaves, Curry leaves, Coriander leaves, Mint, Cabbage, Fenugreek, Drum stick leaves, and Amaranth leaves are power-packed with vitamins, iron fibre and folic acid, which strengthen the immune system and promote overall health during pregnancy.  

Herbs and Spices

Include Garlic, Cardamom, Coriander leaves, Clove, Nutmeg, Tamarind, Dry Ginger powder, Black pepper and Rock salt in your diet to boost your immune system.

Fruits - Fresh and Dry

Consider adding these fruits to your snack times for an enhanced immune system - Bananas, Apples, Dates, Grapes, Pomegranates, Figs, Jackfruits, Lime, oranges, Mangoes, Pears, Dried figs, Raisins, Apricot, Almonds and Dried dates,

Milk and Milk Products (not if you are lactose tolerant)

Whole milk, Ghee, Butter, Paneer, Buttermilk, Curds, Yoghurt and Cheese can be had to promote good gut health. Ice creams can also be consumed. Cow's milk and ghee are considered highly beneficial.

Flesh Foods 

Goat meat, Titer (Partridge, Bird variety), Chicken, Sardine fish, Crabs, Goat liver, Chicken liver, Eggs, Cod-liver oil and Salmon provide protein and zinc, which are crucial for immune system support. Protein is essential for cell repair and growth, while zinc helps regulate the immune response.

Warm Water

Hydration is very important to keep your immune system up and running. When pregnant keep yourself hydrated by drinking warm water at all times. 

Wrapping Up

Your immune system keeps you and your baby safe and protected. The foods you eat during pregnancy directly affect your immune system.

Be mindful of your diet and what you eat, and pave the way for a safe and happy pregnancy. 


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