By Sue Bedford (MSc Nutritional Therapy)
Good nutrition plays a crucial role in supporting overall health, including reproductive health and the immune system. When trying to conceive (through fertility treatment or naturally), maintaining a well-balanced and nutritious diet can positively impact fertility and increase the chances of a healthy pregnancy. Here’s how good nutrition can support the immune system during this important period:
Balanced Diet: A well-rounded and varied diet provides a wide range of nutrients necessary for overall health – the traditional Mediterranean type ‘diet’ is a good example to follow – Including a mix of fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives can help ensure that you’re getting the essential nutrients your body needs. Pre- and probiotic-rich foods help to enhance the microbial diversity in the gut which has a knock-on effect to the health of the whole body. Consume foods such as onions, garlic, leeks, kefir, live yoghurt, sauerkraut and reap the benefits.
Vitamins and Minerals: Key vitamins and minerals, such as vitamin C, vitamin E, zinc, and selenium, are essential for the proper functioning of the immune system. These nutrients help support the production and activity of immune cells.
Folate (Folic Acid): Adequate folate intake is crucial during the preconception period and early pregnancy to prevent neural tube defects in the developing foetus. Folate also plays a role in supporting the immune system.
Antioxidant Protection: A diet rich in antioxidants (found in fruits, vegetables, and nuts) helps protect cells from oxidative stress. Oxidative stress can negatively impact fertility and reproductive health. Antioxidants also contribute to a healthy immune response.
Healthy Fats: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are essential for the development of the foetal brain and immune system. These healthy fats also have anti-inflammatory properties that support overall health.
Protein Intake: Adequate protein intake is important for the development of the baby and the maintenance of the mother’s overall health. Protein is also essential for the production of immune cells and antibodies.
Maintaining a Healthy Weight: Both underweight and overweight conditions can impact fertility. Achieving and maintaining a healthy weight through proper nutrition can positively influence reproductive health and immune function.
Hydration: Staying adequately hydrated is important for overall health and supports various bodily functions, including the immune system.
And finally…….
Avoiding foods that promote infection such as heavily processed foods, sugar and fizzy drinks is also key to enriching the microbiome and supporting immunity. Make good choices here and drink plenty of fresh water, herbal teas or make your own juices, smoothies and shots containing citrus fruit, ginger and turmeric.
