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6 Nutritional Tips to Prevent Illness


Preventing illness is suddenly a major concern due to the fast-paced lifestyles and high level of stress that people face every day. Despite the medical and technological advancement, a healthy lifestyle is still the best means to do this. This means being conscious of the nutrition the body gets every day; it means being more watchful and proactive when it comes to nutrition.

The following are nutritional tips to prevent illness.

Invest in a High Fiber Diet

Fiber is in two different forms. One type is soluble and slows digestion; it lets the digestive system take in nutrients. The other type is insoluble fiber which adds mass to the stool; making its passage easier. A fiber-rich diet offers a lot of health benefits. Aside from making one feel full longer, it has low calorie and low fat content. Thus it prevents chronic diseases such as diabetes, cholesterol, high blood pressure, and heart disease among others. Soluble fiber can be found in strawberries, apples, pears, beans, and oatmeal, while insoluble fiber is present in brown rice, tomato, carrots, celery, and other vegetables.

Eat Food Rich in Antioxidants

Antioxidants are chemical compounds occurring naturally in vegetables, fruits, and other plant foods. Many studies reveal that antioxidants strengthen the immune system while slowing the process of aging and preventing illnesses such as cancer and heart disease. The açaí berry is one of the fruits with the highest content of antioxidants. Bananas, pears, grapes, prunes, apricots, and pomegranates are also recognized to contain these chemical compounds.

Go for Low-Fat Dairy Products

Since dairy products are from animals, the majority of its fat content is saturated (known as bad fat); this increases cholesterol. Choose fat-free or low-fat versions instead to fight osteoporosis and reduce the risk of colon cancer and hypertension.

Turn to Olive Oil

Studies reveal that olive oil is healthier than any other cooking oil. It helps fight degenerative diseases while it protects against diabetes, cancer, and cardiovascular disease. Experts recommend choosing Extra Virgin olive oil since its polyphenols (antioxidant properties) are higher.

Drink More Water

Books, journals, research, and experts all hail the power of drinking plenty of water every day. Not only can it prevent disease, it also helps cure them. Sufficient water in the body insures that nutrients are transported properly in all the body's tissues and cells.


The nutrition from the food you take is not sufficient to protect your body from illness. It is also important to keep your body moving as well. Physical activities such as jogging, bicycling, brisk walking, and so forth, lower blood pressure and combat type 2 diabetes and osteoporosis.  

These, along with a happy and positive outlook in life will help to prevent illness. Staying healthy and taking care of the body is not an option, it's one's responsibility.

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