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Fighting the Flu Naturally

Eating Healthy to Prevent Illness During Pregnancy

By Teri Brown

Such evidence wouldn't surprise Becky Hand, a registered dietitian and consultant for Babyfit.com. Hand believes the nutritional habits of pregnant women can have a drastic effect on their immune systems and their disease-fighting potential.

"The pregnant woman is at higher risk for catching the cold and flu," says Hand. "Therefore it is vital that she keep her body as healthy as possible. Nutrition plays a major role."

According to Hand, the foods that enhance one's immune system are high in antioxidants, which many pregnant women simply do not get enough of. "Color your world with fruits and vegetables," says Hand. Some of the vibrantly colored vegetables Hand recommends are red, green, yellow and orange peppers; mushrooms; romaine lettuce; carrots; kale and other greens; garlic; onions; broccoli; cauliflower; sweet potatoes; spinach; winter squash; cabbage; beets; tomatoes; apples; red grapefruit; melon; raisins; oranges; red grapes; and berries.

These plant foods contain natural disease-fighting compounds called phytochemicals and antioxidants, which can enhance one's immune system. The daily recommendations are for five to nine servings of fruits and vegetables. Most Americans get only two or three. And, according to Hand, popping a vitamin pill will not make up for everything that is missed in one's diet.

Sharon Madalis is a registered dietitian and coordinator of clinical nutrition services for the Geisinger Medical Center in Danville, Penn. She agrees that nutrition is a key to fighting off illnesses.

"In general, to fight infections associated with any illness your body needs a supply of nutrients to build and maintain your natural defenses," says Madalis. "Foods that are high in vitamin A, vitamin B6 and vitamin C can help your immune system. These are found abundantly in fresh fruits and vegetables and some protein sources."

If you're looking to add these nutrients to your diet, try the following foods:

• Vitamin A food sources: red, yellow, orange and many dark-green leafy vegetables, eggs, fish and milk fortified with vitamin A
• Vitamin B6 food sources: chicken, fish, pork, nuts, legumes and whole grains
• Vitamin C food sources: citrus fruits, berries, melons, peppers, many dark-green leafy vegetables, potatoes and tomatoes

Want to see more?

• 9 Tips for a Fit Pregnancy: A Guide to Nine Months of Healthful Habits
• Overcoming Morning Sickness: Tips From Moms Who Have Been There
• A Major Pain: Migraine Headaches and Pregnancy
• Talk about it!