Nutritional Tips for A Strong Immunity in Mothers and Babies

During the coronovirus pandemic, pregnant women, mothers who have recently given birth or breastfeeding are among the groups that are most concerned about getting the disease. In this period, it is of great importance to comply with the precautions pointed out by the experts and to keep the immune system strong. In order to increase body resistance, it is necessary to apply a balanced nutrition program with the right foods.

The baby’s food source is what the mother consumes

Pregnancy and breastfeeding are the times in a woman’s life that should pay the most attention to her nutrition. Adequate nutritional intake is needed every day to maintain the body’s needs and support the growth of the baby. All the resources that the developing baby needs come from the mother. Especially in this period, keeping the immune system strong is very important for the expectant mother and the baby. Strong immune system means having a healthy body. In this process, the foods that the expectant mother will consume for herself and her baby; It should consist of options rich in vitamins and minerals that will increase body resistance. Some of these foods are;

• Avocado, beetroot, sweet potato: Avocado is a good source of pulp and has a great importance in baby health, especially because it contains plenty of protein. In addition, being rich in magnesium, B1 and B2 vitamins is very beneficial for the physical and mental health of the baby. The folate contained in avocados is essential for babies. While red beet is very good for constipation by stimulating bile acid, Jerusalem artichoke has an antibacterial effect with the mannan sugar it contains. Sweet potato supports the immune system with its beta-carotene, vitamin C and magnesium content.

• Dark green leafy vegetables: Vegetables with dark leaves such as kale, chard, broccoli, kale, horseradish and eaten with leaves are very rich in calcium. They are also rich in folate, vitamins A, C, E, K and B and support immunity. It is important for nursing mothers to consume these vegetables by cooking to reduce their gas-forming properties.
• Onion, garlic: Phytochemicals such as fisetin and quercetin in onion and allicin in garlic protect and strengthen the immune system.
• Pineapple, mango, kiwi, coconut: Kiwi is one of the fruits that strengthen immunity with its vitamin C content. Fruits such as pineapple, mango and kiwi provide digestive enzyme support and are intestinal friendly. Coconut fruit is antimicrobial with its medium-chain fatty acids called MCTs and lauric acid content, which is also found in breast milk.
• Homemade yogurt: One of the most important probiotic sources is homemade yogurt. At the same time, it is one of the most important elements in intestinal health and supporting immune health, thanks to its prebiotic feature that allows probiotic elements to survive.
• Bone broth and chicken broth: Bone broth to be added to soups, main dishes or amino acids such as gelatin, natural oils, minerals, vitamins, proline, glutamine, glycine, which are abundant in the structures of organic or village chicken juice, are extremely important in repairing and regenerateing the intestinal wall and supporting the immune system.

Abundant water consumption removes toxins from the body

Water consumption is important to detoxify the body and stimulate metabolism. Daily sufficient amount of water for expectant mothers and nursing mothers will help to remove toxins from the body and neutralize bacteria and viruses.

Gargle with coconut oil

Lauric acid, which is also found in breast milk, is abundant in coconut and lauric acid has antibacterial, antifungal and antiviral activity. For this reason, it is effective in cleansing and regulating the flora of the digestive tract, especially the mouth, from pathogens. It is very healthy to rinse your mouth with 1 teaspoon of coconut oil for at least 5 minutes. After 5 minutes, you can spit out the oil and brush your teeth.

Do not wash vegetables and fruits directly with vinegar water

The active ingredients of most pesticides commonly used in many vegetables and fruits become more stable in acidic conditions, and washing directly with vinegar is not a correct procedure. Instead of washing the vegetables and fruits with vinegar water, it may be recommended to soak them in a container of water with bicarbonate for a while as a pre-treatment and then rinse them with vinegar water. Rinse with plenty of water for at least 20 seconds is also an effective method to reduce the chemicals left on them during the processes and the risk of possible infection.

Avoid these foods

Consumption of processed, ready-made products, offal, shellfish, canned food and junk food should be avoided. Preparing meals with clean foods that are known to contain at home will be more accurate in terms of hygiene and nutrition. In cases where it is necessary to order food from outside, in order to prevent a possible contamination; Hot foods should be preferred, the package of the incoming order should be discarded and the food should be taken to a clean plate. After washing the hands for 20 seconds, the food placed on a clean plate should be reheated in the microwave and consumed.

Limit caffeine consumption

During the epidemic period, expectant mothers and breastfeeding mothers should avoid excessive caffeine consumption (such as chocolate, coffee, black tea) due to intense stress, sleep disorders and anxiety. Caffeine passes from breast milk to the baby in small amounts when the mother consumes about 2-3 cups of coffee or tea a day and does not adversely affect the baby. However, mother and baby with very high caffeine intake may experience irritability, poor sleep patterns and tension.

These rules must be followed!

• Wash your hands with soap for 20 seconds before and after preparing or eating food.
• When you cough or sneeze, cover your mouth and nose with a tissue or elbow, then remember to wash your hands.
• Disinfect surfaces and objects before and after use.
• Keep raw and cooked foods separate to avoid harmful microbes spreading from raw foods to food.
• Use different utensils and chopping boards for raw and cooked foods to prevent cross contamination, ie from one surface contaminated with bacteria or viruses, to another surface.
• Be sure to cook and reheat the food at adequate temperatures (72 ° C for 2 minutes).