World Health Day 2025: A healthy pregnancy begins with nourishing your body from within. During this crucial time, the food you eat plays a direct role in your immunity, strength, and the growth and development of your baby. World Health Day 2025 (April 7) focuses on the theme Healthy beginnings, hopeful future, reminding you that good nutrition is one of the most powerful tools for maternal and newborn well-being. Including the right superfoods in your daily meals can make all the difference, for both mom and baby.
Pregnancy and postpartum are times of immense physical and emotional change. Your body’s immune system works overtime to protect not just you, but also the life growing inside you, says Pratiksha Kadam, Chief Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai. “Choosing the right foods during this phase can help reduce common risks like anemia, infections, and fatigue, while also supporting your baby’s brain, bone, and immune development,” she says.
Balanced nutrition rich in vitamins, minerals, and antioxidants is key during pregnancy and postpartum. “Superfoods are nutrient-dense and easy to include in everyday meals, helping mothers build a strong foundation for their own health and their baby’s future,” Kadam says.
Also read | Mother's diet during pregnancy: Here's what to eat
Eating for two, the smart way:
While the phrase “eating for two” is often misunderstood, it doesn’t mean doubling your food, it means making each bite count. A wholesome diet, supported by immune-boosting foods, not only helps during pregnancy but also in postpartum healing and lactation. “Nutrients like iron, calcium, vitamin C, and probiotics can play a critical role in boosting your energy levels, reducing inflammation, and improving milk quality,” she says, adding that the immune system, particularly during and after pregnancy, becomes more vulnerable. “Superfoods can naturally boost your body’s defenses, reduce the chances of infections, and support tissue recovery after childbirth,” Kadam says.
She suggests every mother must consider including these 8 superfoods in her diet:
- Citrus fruits: Packed with vitamin C, citrus fruits like oranges, lemons, and sweet limes help absorb iron and support the immune system. One orange a day can go a long way in preventing deficiencies and fatigue.
- Garlic: This flavour-packed bulb contains allicin, a natural compound known for its antibacterial and antiviral properties. It’s a great addition to soups, dals, and stir-fries.
- Ginger: Known to ease nausea and improve digestion, ginger also helps with inflammation and respiratory health. A cup of ginger tea can be comforting during both pregnancy and recovery.
- Spinach: Loaded with iron, folate, and vitamins A and C, spinach supports red blood cell production and baby’s neural development. Light steaming enhances its nutrient absorption.
- Almonds: These crunchy nuts are rich in vitamin E and healthy fats, supporting skin elasticity, immunity, and energy. A handful daily makes for a perfect snack.
- Turmeric: Curcumin in turmeric offers strong anti-inflammatory and healing properties. A warm glass of turmeric milk (haldi doodh) can soothe the body, especially postpartum.
- Yoghurt: Natural yogurt is packed with probiotics that support gut health and digestion. It's also rich in calcium, which is essential for both mother and baby’s bone strength.
- Blueberries: Full of antioxidants and vitamin C, blueberries help reduce oxidative stress and support energy levels. Add them to smoothies or enjoy them fresh.
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