food for new mom


Everyone in the world is sneezing right now, and no one seems to want to catch a cold. Unfortunately, this is not your typical cold, and everyone’s immune system must be in tip-top condition.

How can you, as a new mom, improve your immune system (and that of your family) so that you are better equipped to combat infections?


Vitamin C (VITAMIN C)

Vitamin C is one of the most powerful immune boosters available. It is an antioxidant that aids in the immune system’s strengthening. Anti-inflammatory effects are also present in vitamin C.

Which mother isn’t plagued by the vexing mommy brain? I’m sure I’ve started dialing a number before and then forgotten what the call was about.

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Vitamin C, on the other hand, supports memory loss caused by nervous system inflammation.

Vitamin C protects the body from free radicals by acting as an antioxidant. I know what you’re thinking: “Now that I’m free, what do I do?”

Antioxidant levels rise as your body receives enough vitamin C. This helps to avoid chronic diseases including heart disease and dementia.

Where do you get vitamin C?

Vitamin C is not produced by the body; it must be obtained by the consumption of vitamin C-rich foods or the use of vitamin C supplements.

Citrus fruits like bananas, tangerines, grapefruit, and lemons are high in vitamin C. Vitamin C is also abundant in brightly colored fruits such as papaya, pineapple, mango, and watermelon.

Vitamin C is abundant in vegetables such as broccoli, spinach, bell peppers, and squash.

Vitamin C supplements, which are usually taken once a day, are also available.


Zinc is an essential mineral for maintaining a healthy immune system. Zinc is an anti-inflammatory mineral that can help to minimize inflammation.

Zinc is great for treating viral infections like the common cold because it prevents viruses from multiplying.

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Zinc also aids in the body’s defense against bacterial infections.

Zinc has been listed in recent coronavirus news as being effective in reducing inflammation and length of illness. Since the disease is quickly progressing, this is still under investigation.

Where to get ZinC?

Oysters are a decent source of zinc, so if you like them, you’re in luck. Some whole grains, as well as baked beans, various types of nuts, and chickpeas, are high in zinc.

Zinc is fortified in packaged cereal; for breakfast, substitute standard bread or sausages with a big bowl of low-sugar cereal and milk.

Red meat and chicken, if you’re a meat eater like me, are excellent sources of zinc. Red meat, on the other hand, should be consumed in moderation and only from high-quality sources.


Iron is required for immune cell development and growth. If you’re pregnant or have recently given birth, your body requires iron to maintain healthy hemoglobin levels (which are critical for carrying oxygen throughout the body).

Iron is needed for blood production; 70 percent of the iron in your blood is contained in red blood cells. You’re anemic if you don’t have enough iron. As a result, your immunity is weakened, rendering you more vulnerable to infections.

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Pregnancy and childbirth will also render you more vulnerable to iron deficiency.

Green leafy vegetables like spinach, kale, and Swiss chard are high in iron. To get the iron your body requires, include big white beans, quinoa, and lentils in your meals.

If you like dark chocolate, you now have a reason to do so because it also contains iron, an essential nutrient. Simply take it in moderation.

Where Do I Get Iron?

Iron is found in fish, especially mackerel and tuna, as well as shellfish like oysters. Beef and liver are excellent sources of protein for meat-eaters


Vitamin D’s anti-inflammatory effects help to strengthen the immune system. Vitamin D has immune-regulatory properties, which aid in the activation of immune responses. This vitamin deficiency leaves you vulnerable to diseases.

Where To Get Vitamin D?

To get this sunshine vitamin, sit or walk in the morning sun for a few minutes per day.

Vitamin D-rich foods include fatty fish such as mackerel, tuna, and salmon. In the search for vitamin D, beef liver and egg yolk will be a worthy companion.

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Vitamin D is added to certain store-bought cereals and dairy products. Read the labels and buy the goods that have been fortified. Cheese is also a strong source of vitamin D

If your body is unable to synthesize vitamin D from foods, speak to your doctor about vitamin D supplements.

Soul Food

Healthy eating is beneficial, but the immune system can be harmed if you are not psychologically and emotionally healthy.

When you’re nervous, your body releases a lot of cortisol, which reduces your body’s capacity to combat diseases.

Take some time to unwind and have enough rest. I know that putting the words “sleep” and “new mom” together sounds like a joke, but get as much rest as you can.

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You should also exercise on a regular basis to get your heart racing and your feel-good hormones going. Exercising will also help you lose baby weight and reduce the risk of being ill.

There are many joys of motherhood, as well as many hair-pulling moments. I was a zombie because baby witching hour and cluster feeding were giving me such a hard time. That was also the moment when I was sick with a never-ending cold and headaches.

I changed as I made conscious attempts to sleep and rejuvenate.

Bottom Line

Keep your health to the best of your ability. It’s difficult to spend your whole life in a sterilized cocoon. However, you can feel more at ease if your body is equipped with the power to combat diseases.

Your body will be dancing in the face of any infection until you’ve done whatever you can to improve your immune system.


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