Physical and mental health depend on an exercise routine, emotional balance and, of course, a varied diet rich in nutrients, which strengthen the function of all body systems and protect it against viruses, bacteria and other diseases.
Next, we will present what protective foods are about, their function and where you can find them, so you can make sure you eat correctly and take care of your health.
What are protective foods?
It is a group of foods that have a high content of antioxidants , proteins, water, probiotics, prebiotics , vitamins, minerals, healthy fats, carbohydrates, among other essential nutrients for the proper functioning of the body.
Note: Protective foods are types of food that are classified according to the quantity and quality of the nutrients that they provide to the body and the access that the human being has to obtain them.
What is the function of protective foods?
The main functions of protective foods is to defend the body from multiple diseases , at the same time they reduce the risk of suffering from them and can help minimize the symptoms or effects caused by certain health conditions, which is why they are known as protective foods.
You should know: A balanced diet that includes protective foods, as well as builders , energy and trainers , can help improve the functioning of the body in general and strengthen prevention mechanisms against the formation or contagion of multiple diseases, including certain types of cancer. (1)
Where do we find protective foods?
The daily consumption of protective foods can promote health naturally , which is why we present below the types of protective foods and where to find them according to the composition of each one:
1. Dairy
Dairy is a rich source of protein, vitamins, calcium, potassium, mineral salts , among other nutrients that directly have benefits on bone health.
In turn, this group of foods that also belong to the class of building foods, provide the body with a satiating effect that can favor metabolism and contribute to weight loss. Among the most prominent are:
- Milk.
- Cheeses.
- Low fat yogurt .
2. Fruits
Fruits are great allies of health. The high content of vitamins , minerals and fiber that fruits contain protect the body against various types of viruses and bacteria, and fruits rich in vitamin C are an excellent source of antioxidants that strengthen the immune system. Some of these fruits are:
To highlight: Studies carried out by the Latin American Nutrition Archives (2) , ensure that regular consumption of fruits rich in antioxidants can reduce the risk of suffering from chronic non-communicable diseases such as heart attacks, high blood pressure, diabetes, among others.
3. Vegetables
The components that make up vegetables are mainly minerals such as: iron , zinc, calcium, potassium , magnesium, among others. For its part, this group of foods can benefit the reduction of cholesterol in the blood and the loss of fat, at the same time that it provides positive effects to the cardiac system . The protective vegetables are:
You should know: Studies carried out by the Spanish Journal of Geriatrics and Gerontology (3) , ensure that the consumption of vegetables decreases the risk of suffering from certain types of cancers , including cancer of the esophagus, stomach, colorectal and oral cavity.
4. Eggs
Consuming eggs regularly provides the human body with a good proportion of proteins of high biological value and few calories, which gives the body a satiating and protective effect against possible eye diseases .
5. Meats
Meats have a high protein content, vitamin B12, zinc , iron, omega 3 and 6 fatty acids in the case of fish.
Thanks to its components, these foods have the function of increasing the red blood cell count, lowering cholesterol , favoring the cardiac system and protecting it from potential diseases. They stand out among them:
6. Nuts and seeds
Nuts belong to the group of protective foods, thanks to their high content of vitamins, minerals, oils, fiber and, above all, antioxidants, which promote heart and muscle health . In turn, its components provide energy and protect cells from oxidative damage. Among them are:
Key Findings
- Protective foods are those that have the function of protecting the body from the contagion or proliferation of certain diseases.
- Dairy products, meats, eggs, fruits , vegetables, vegetables and nuts are part of the protective food group.
- Regular intake of broccoli, oily fish, citrus fruits, nuts, lentils, and low-fat yogurt increases the immune system and keeps the body healthy.
- Maintaining a balanced diet, along with an exercise routine and drinking plenty of water will promote the health of your body.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.