In this week’s blog, Maryland dietitian Kay Loughrey shares some of the top foods that help prevent illnesses and diseases! Now in full swing, the fall season comes with risk of many illnesses. Yet these common day-to-day sicknesses can be prevented by applying a few simple steps to the food we eat. Furthermore, these simple steps build up over time into a habit that has been found to help prevent common diseases. Read on to learn what you can do to help prevent illness and diseases!
The health of our gut (stomach) has been found to be directly connected with the foods we eat. When we consume whole functional foods, our body’s immune system reacts in a positive way. Functional foods are foods that give added health benefits to the body, and they contain a wide range of whole foods and foods that contain Vitamins C, E, A, F, D and Zinc! These are common micronutrients that many of us know we need to consume regularly yet may not understand why. Below is a simple explanation for why each micronutrient, found in whole foods, is so important. Sweet Life Wellness also added a list of breakfast, lunch, and dinner foods to help you keep working towards a healthy and happy you at a healthy weight!
1) Vitamin C – Supports normal cellular processes in the immune system.
- Breakfast Foods – Oranges, kiwi
- Lunch Foods – Bell peppers, strawberries
- Dinner Foods – Broccoli, Brussel sprouts, cauliflower
2) Vitamin E – Functions as an anti-inflammatory and antioxidant.
- Breakfast Foods – Almonds, avocado
- Lunch Foods – Peanut butter, sunflower seeds
- Dinner Foods – Fish
3) Vitamin A – Greatly lowers risk for certain cancers.
- Breakfast Foods – Cantaloupe, eggs
- Lunch Foods – Butternut squash, carrots
- Dinner Foods – Dark leafy greens, sweet potatoes, pumpkin
4) Vitamin D – Diabetes prevention, cancer prevention, immune health.
- Breakfast Foods – Cereal (fortified), milk (fortified)
- Lunch Foods – Tuna, eggs
- Dinner Foods – Salmon, trout
5) Zinc – Allows for production of new immune system cells.
- Breakfast Foods – Yogurt, whole grain bread, eggs
- Lunch Foods – Black beans, chickpeas, nuts, and seeds
- Dinner Foods – Lean meat and poultry
Even though we are entering the time of year where illnesses are more prevalent, there are simple steps we can take in our foods choices to help our immune systems stand strong against any invading germs. Likewise, taking those simple steps with healthy food choices can also greatly help prevent diseases as well! Learn more about how to stay healthy during this season of illness here.
Resources
Tolulope Joshua Ashaolu, Immune boosting functional foods and their mechanisms: A critical evaluation of probiotics and prebiotics, Biomedicine & Pharmacotherapy, Volume 130, 2020, 110625, ISSN 0753-3322, https://doi.org/10.1016/j.biopha.2020.110625.
Cleveland Clinic. “8 Vitamins & Minerals You Need for a Healthy Immune System”. https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/. Published December 4, 2020. Accessed September 26, 2023.
Harard T.H. Chan, School of Public Health. “Disease Prevention.” https://www.hsph.harvard.edu/nutritionsource/disease-prevention/. Accessed September 26, 2023.
Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin e in human health and some diseases. Sultan Qaboos Univ Med J. 2014;14(2):e157-e165.
National Institute of Health. “Vitamin A and Carotenoids.” https://ods.od.nih.gov/factsheets/VitaminA-Consumer/. Updated August 12, 2022. Accessed September 26, 2023.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Karis N. Hicks
North Carolina Central University
M.S. – Nutrition Studies
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