How eating well can boost your immunity and lower your risk of chronic diseases
The role of nutrition in disease prevention
Nutrition affects our immune system and our risk of chronic diseases. Our immune system needs nutrients like vitamins A, C, D, and E, potassium, magnesium iron, and folic acid to fight off microbes and diseases (Nutrition and Immunity, n.d.). A balanced diet can provide these nutrients and lower inflammation. A poor diet can impair the immune system and increase the risk of diseases like diabetes and cardiovascular disease (Nutrition, n.d.). As our parents said, eating greens (and other colourful foods) makes us stronger. Today we shall go into detail into this topic, discussing the benefits from different nutirents.
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What are Chronic Diseases?
Chronic diseases are defined broadly as conditions that last 1 year or more and require ongoing medical attention or limit activities of daily living or both. Chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death and disability in the United States. They are also leading drivers of the nation’s $4.1 trillion in annual health care costs.
Chronic diseases are the leading causes of morbidity and mortality in the United States and globally, and are attributable largely to poor nutrition and suboptimal lifestyle behaviours. Suboptimal lifestyle behaviours refer to poor lifestyle choices that can lead to preventable diseases. These behaviours include a suboptimal diet, physical inactivity, and tobacco usage.
How certain nutrients prevent chronic diseases
There are many nutrients that we consume on a daily basis, ranging from fiber to vitamin C, all of which are discussed below:
Fiber is a type of carbohydrate that the body can’t digest. It helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check 1. It can be found in whole grains (oats, brown rice), fruits (apples, pears), vegetables (carrots, broccoli), beans and lentils
Omega-3 fatty acids are a type of polyunsaturated fat that is important for brain function and heart health. They are found in fatty fish, seeds, and nuts 2.
Calcium is a mineral that is important for building and maintaining strong bones and teeth. It also helps with muscle function, nerve transmission, and blood clotting 1. It can be found in dairy products (milk, cheese, yogurt), fortified plant-based milks (almond milk, soy milk), leafy green vegetables (kale, broccoli), and fortified cereals and juices.
Vitamin D helps the body absorb calcium and is important for bone health. It also plays a role in immune function 1. It can be found in fatty fish (salmon, tuna), egg yolks, fortified milk and orange juice.
Antioxidants are substances that help protect cells from damage caused by free radicals. They are found in many fruits and vegetables 1 such as berries (blueberries, strawberries), leafy green vegetables (spinach, kale), sweet potatoes.
Potassium is a mineral that helps regulate fluid balance, muscle contractions, and nerve signals. It also helps reduce blood pressure 1. They can be found in bananas, oranges, potatoes, sweet potatoes, tomatoes, spinach, beans and lentils.
Magnesium is a mineral that is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure 1. They can be found in leafy green vegetables (spinach), nuts and seeds (almonds), whole grains (brown rice), dark chocolate.
Vitamin E is a fat-soluble vitamin that acts as an antioxidant and helps protect cells from damage caused by free radicals 1 and can be found in nuts and seeds (almonds), vegetable oils (sunflower oil), leafy green vegetables (spinach).
Vitamin K is a fat-soluble vitamin that is important for blood clotting and bone health and are obtained through consuming leafy green vegetables (kale), vegetable oils (soybean oil), fruits (kiwi).
Vitamin A is a fat-soluble vitamin that is important for vision, immune function, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly 1 and is obtained from sweet potatoes, carrots, spinach, and fortified breakfast cereals.
Vitamin C is a water-soluble vitamin that acts as an antioxidant and helps protect cells from damage caused by free radicals. It also helps the body make collagen, which is important for wound healing 1. It is found in citrus fruits (oranges, lemons), strawberries, bell peppers, and broccoli.
Folic acid (also known as folate or vitamin B9) is a water-soluble vitamin that is important for proper brain function and plays a crucial role in mental and emotional health. It also helps the body make DNA and other genetic material 1. It is found in leafy green vegetables (spinach, kale), fortified cereals and breads, beans and lentils.
Iron is a mineral that is essential for making hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron also helps the body make myoglobin, a protein that provides oxygen to muscles 1. It is found in red meat, poultry, fish, beans and lentils, tofu, fortified cereals.
Getting these nutrients into your diet
To get these nutrients one might have to change up their diet and make it a little more balanced. Here are some tips that can help you out:
Eat plenty of fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Choose a variety of colors to ensure you get a range of nutrients.
Choose whole grains: Whole grains such as brown rice, whole wheat bread, and quinoa are more nutritious than refined grains because they contain more fiber and nutrients.
Include lean protein: Protein is important for building and repairing tissues. Good sources of lean protein include fish, poultry, beans and lentils, tofu, and low-fat dairy products.
Include low-fat dairy: Dairy products such as milk, cheese, and yogurt are good sources of calcium and other nutrients. Choose low-fat or fat-free options to limit your intake of saturated fat.
Limit added sugars and saturated fats: Foods high in added sugars and saturated fats such as sweets, fatty meats, and fried foods should be eaten in moderation.
Thats it for today and next week I will write on something out of the ordinary.
till then, Ma alsalama ( bye in Arabic)
oh nice