Nature has its own unique way of protecting us against diseases and makes our immune system strong. There are key vitamins and minerals stored in the energy giving food we eat that benefit us in unimaginable ways.
Protective foods are packed with vital nutrients and vitamins needed by the body to carry out its essential processes. 🦠
Most of the protective foods are low in calories so you can consume them without having to worry about gaining weight. There are various functions of 🩹 protective foods hence its always a good idea to include them in your diet.
These foods are usually low in calories so they help prevent fat build up and help to cleanse the body. Moreover, such foods also protects our body against diseases such as osteoporosis, rickets etc.
Want to know what these protective foods are? Continue reading to get your hands on the resourceful protective foods chart.
That’s not all, we will give you an insight on the different protective food groups that you can add to your meals to achieve a healthier lifestyle.🥳
Top 10 Protective foods
There are no points for guessing that most protective foods come from the Vegetables and fruits groups. Vegetables and fruits are considered a powerhouse for minerals, vitamins, fibers and other useful substances that are needed by our body.
Fruits and vegetables are low in calories so you can enjoy a full serving of a wide variety of fruits and vegetables without feeling guilty about consuming too many calories.
Milk based products such butter, cheese and ghee are also considered as protective foods. They help in the formation of bones and teeth and also keep them strong.
Fish and eggs are also among the top 2 protective foods that not only offer vital nutritions but also strengthen the body’s defense against harmful diseases.
Now let’s get on to the 10 super protective foods list that you can add to your diet.
- Eggs
- Liver meat
- Herring
- Salmon
- Broccoli
- Nuts
- Olives
- Cabbage
- Apples
- Lettuce
Protective Food Examples
Let’s summarize what we have discovered so far! Vegetables and fruits are your best friends. Whenever you want to feel like stuffing your face with food you know these food groups are your favorite picks.
Milk products should never be compromised if you care about your bone health. Nuts are protective foods that are important for your brain activity and also taste good with almost anything.
Seafood is rich in Omega 3 Fatty acids that help strengthen the body’s defense against heart diseases. Cancer, eczema and others.
Wouldn’t it be great if you could make a combination of these superfoods for yourself and your loved ones? They will be getting a meal packed with nutrients and other essential vitamins that will help them start their way in a better way.
These protective foods will also keep them energetic throughout the day to learn and perform well. Here are some body protective food examples that you can choose to recreate your meals.
Apple pie with Pecans
| Nutrition | Value |
|---|---|
| Calories | 516 kj |
| Unsaturated fat | 16.8 g |
| Fibre | 4.7 g |
Smoked Herring with Broccoli
| Nutrition | Value |
|---|---|
| Calories | 139 kj |
| Unsaturated fat | 18 g |
| Protein | 14.5 g |
Also read: Fruits Calories chart
Body protective foods for students
You must have heard the saying “you are what you eat” by Anthelme Brillat-Savarin. This quote supports various researches that show that our eating habits directly influence our behaviors.
Mothers and schools focus and offer healthy meals to the kids to improve their academic performance and help them focus on their studies. 💪
Parents and schools can work together to introduce protective foods in students’ diets to improve their grades and shape a lifelong habit of healthy eating.
Schools design the meals of their students to include milk, fruit, whole grains and vegetables in their meals. School meals are key meals that help the students revitalize their energy for the rest of the day at school. Healthy diet that includes more protective food will lead to healthy student that will be better learners. 🧑 🎓
Let’s have a look at how you can add the protective foods in your kids meals.
Mushroom and spinach Omelet
| Nutrition | Value |
|---|---|
| Calories | 292 kj |
| Protein | 22 g |
| Fat | 21 g |
Mashed Sweet Potato
| Nutrition | Value |
|---|---|
| Calories | 249 kj |
| Protein | 4.5 g |
| Fats | 0.5 g |
Also read: High Calories Food
Liver protection food
If you are experiencing liver problems then you should alter your diet to support the liver in performing its function. Some protective foods contain antioxidants and compounds that support liver function and even help to repair liver damage.
A few examples of protective foods suitable for people with liver problems are Fatty fish, grapefruit, blueberries, olive oil, etc.
Cruciferous vegetables such as cauliflower, cabbage, kale, etc contain enzymes that offer a kickstart to the liver function and help in cleansing it.
When a liver is damaged it gets more prone to catching infections hence adding olive oil to your diet can be a great way to naturally protect your body from possible infections.
Let’s have a look at some of the meals you can consider if you are experiencing liver problems.
Broccoli soup
| Nutrition | Value |
|---|---|
| Calories | 104 kj |
| Fats | 5.9 g |
| Protein | 3.4 g |
Broiled Ginger & Salmon
| Nutrition | Value |
|---|---|
| Calories | 284 kj |
| Total fat | 11 g |
| Protein | 32 g |
Also read: Fish Calories Chart
Final Words
Life is all about enjoying good food but it doesn’t have to lead to bad food choices such as junk food. Maintaining a balance is the key to a balanced diet and a healthier lifestyle.
Protective foods can help you create meals that can strengthen your defense mechanism against the diseases. Hence, offer you a healthier lifestyle. 🏃
This doesn’t necessarily mean you can’t enjoy your favorite treats, there are healthier alternatives for all guilty pleasures.
The goal should be to stay focussed about you and your family’s health. If you are craving for some pizza you can try whole wheat pizza and trust me it tastes equally better. For similar alternatives to satisfy your food cravings consult the protective food charts above.