10 Foods To Help You Fight A Cold When Pregnant

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Catching a cold when pregnant can be a little problematic for some, as most over the counter cold and flu remedies are not recommended during pregnancy.

This is where good old regular food as medicine shines!

Young ethnic daughter holding stethescope up to moms pregnant belly
Source: Istock.

10 Foods That Are Great For Fighting Off A Cold This Winter

Chicken Broth


Sipping homemade chicken broth encourages the body to heal. Turn the broth into a super immune boosting soup by adding ginger, turmeric, goji berries, shiitake mushrooms, chicken, and garlic. It helps fight off infection but also soothes the soul, as how nice is it to have a steaming bowl of soup when you are sick. 

Be sure to try our fab Chicken Noodle Soup for the Soul


Super Saucy Bolognese

Not just an old wives tale, miracle ingredient garlic has been shown to not only help you avoid getting sick in the first place, but if you do get sick, it cuts down the amount of time you’re ill, and reduces the symptoms. We totally recommend digging into garlic as soon as you start to get the sniffles.

Be sure to try this garlic infused Super Saucy Bolognese tasty recipes so the whole family doses up too.

Coconut Oil

measuring tablespoon and glass jar coconut cooking oil on a slate rock background
Source: iStock

If you’re suffering from a scratchy throat, then try putting some coconut oil into your tea. Coconut oil is high in lauric acid, which is thought to dissolve the coating around some viruses and make them more susceptible to attack by the immune system.

Find out more amazing benefits coconut oil here.


Honey, Lemon And Ginger Chicken Stirfry

Ginger has been used for centuries to fight colds as it warms the lungs and thins the mucus. Ginger has research behind it to show that it can help with nausea a.k.a pregnancy sickness.

Take a look at our Honey, Lemon And Ginger Chicken Stirfry. 


mushroom, kale and pinenut pasta

Like ginger, mushrooms have been used for centuries to treat a wide range of diseases and conditions. Recent research has revealed certain mushrooms contain lentinan, which has been shown to boost the immune system.

Try our yummy Kale, Mushroom and Pine pasta!


Why Munching Raw Garlic, Leeks & Onions Could Improve Sleep & Stress Levels
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All types of onions contain quercetin, a nutrient that breaks up mucus. Onions also kill off a variety of viruses and bacteria. Chewing on raw onion as soon as you develop cold will help produce a strong immune effect.



Anything citrus packs a load of Vitamin C – oranges, mandarins, tangerines, grapefruit.

Pink grapefruit is sweet and delicious for breakfast or drizzled with a little rice malt syrup and grilled for desert. Eating the whole peeled fruit gives the best all-round benefits, but you’ll still get the Vitamin C kick by juicing it.

If you need something to boost you then this Citrus Bang Healthy Mummy Smoothie is a perfect way to kick start your day.


Indian Savoury Pancakes With Chickpea Salad

Turmeric helps aid in treatment of bacterial and viral infections. The anti-inflammatory action helps relieves chest congestion and it helps wards off colds and illnesses.

Here’s a great recipe for Indian Savoury Pancakes With Chickpea Salad that contains turmeric.


Motueka, New Zealand – August 15, 2014. Close-up of a spoonful of Manuka Honey. Out of focus are Manuka Honey jars, a product of the New Zealand company Moutere Beekeeping Ltd.
Source: iStock

Manuka honey is such an amazing product for sore throats. To achieve the antimicrobial activity you want, you need to pick a honey with a active number higher than ten. The higher the number, the more medicinal the honey is.

Thyme is a herb that is just amazing for sore throats, and so is slippery elm. Honey contains a variety of B vitamins that helps provide a powerful burst of energy.


Woman's hand holding cup of tea with lemon on a cold day
Source: iStock

Make a fresh tea by brewing grated ginger, some freshly squeezed lemon and stir in Manuka honey at the end. Another tea that is amazing for colds is elder flower. It is really good for coughs and sniffles and it tastes flowery and sweet too.

Did You Know Our Healthy Mummy Pregnancy Smoothie Is Jam Packed With Essential Vitamins?

smoothie slider - pregnancy

The Healthy Mummy Pregnancy Smoothie offers an excellent source of essential vitamins, minerals, nutrients & important antioxidants. It does not contain any weight loss accelerants, caffeine, no gluten and is dairy free. I

Pregnant women need additional calories and nutrients in pregnancy and our Pregnancy Smoothie and Eating & Exercise Book have been specially formulated to help women reach these additional calorie and nutrient needs.

The Healthy Mummy Pregnancy Smoothie is designed to complement, not replace, your prenatal vitamin intake. Our nutritionists ensured that the vitamins and minerals in the smoothie are at a low level so there is no risk of doubling up on any pregnancy vitamins.

It is ideal as a high-protein, high-calcium snack in pregnancy. You can download the Pregnancy Smoothie Label here

Purchase yours here.

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