Top Takeaways:
- Protective nutrition focuses on prioritizing nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins to reduce the risk of chronic diseases and support overall well-being.
- Both nutrient deficiencies and overeating can lead to serious health issues and weaken your immune system.
- You don’t need expensive, organic, or non-GMO foods to benefit from protective nutrition—simple, affordable staples are just as effective.
What is protective nutrition?
Proper nutrition serves as a powerful defense mechanism for our health.
At CRIS, we define protective nutrition as the practice of prioritizing foods and beverages rich in essential nutrients that not only safeguard our bodies from chronic diseases but also mitigate the impacts of environmental contaminants. By prioritizing protective nutrition, we maintain our overall well-being.
Does protective nutrition reduce the risk of getting diseases?
There are many diseases that arise from improper nutrition. While protective nutrition won’t stave off all diseases, it can help you reduce your risk factors for developing specific diseases over time.
What happens if I don’t consume enough nutrients?
Your body relies on a steady supply of essential nutrients to function properly. When you don’t get enough of these nutrients, it can lead to a range of adverse health outcomes—some mild, others more serious. Over time, nutrient deficiencies can disrupt everything from your energy levels to your immune system, increasing the risk of chronic diseases and long-term health complications.
Here are some common health issues that can arise from nutrient deficiencies:
- Anemia: A lack of iron, folate, or vitamin B12 results in fatigue and weakness due to insufficient red blood cell production.
- Bone disorders: Vitamin D deficiency can cause rickets in children or osteomalacia in adults, leading to weak bones and muscle pain.
- Certain cancers: Diets high in processed meats, added sugars, and low in fruits and vegetables can increase cancer risk.
- Osteoporosis: Low calcium and vitamin D weaken bones, making them more prone to fractures.
- Thyroid issues: Iodine deficiency can lead to goiter and hypothyroidism, causing fatigue, weight gain, and hormonal imbalances.
- Weakened immune system: Deficiencies in key nutrients like vitamins A, C, D, zinc, and iron reduce your body’s ability to fight off infections.
What happens if I overconsume food?
While our bodies need a steady intake of nutrients to function properly, overeating—especially highly processed, calorie-dense foods—can have serious health consequences.
Here are some common health risks associated with overconsumption:
- Certain cancers: Diets high in processed meats and added sugars and low in fruits and vegetables can increase cancer risks.
- Heart disease & stroke: Diets high in saturated fats and added sugars contribute to high cholesterol and blood pressure, which may lead to heart problems.
- Obesity: Overeating high-calorie foods leads to weight gain and increases the risk of heart disease, diabetes, and cancers.
- Type 2 diabetes: Excess refined sugars and carbs can cause insulin resistance and blood sugar spikes.
Do I have to eat expensive foods to get the benefits of protective nutrition?
No. One of the biggest misconceptions about healthy eating is that it requires expensive, hard-to-find ingredients. In reality, simple, affordable foods can be just as nutritious—if not more so—than their pricey, exotic-to-you counterparts.
Frozen and canned fruits and vegetables are excellent examples. They’re often picked at peak ripeness and processed quickly to preserve nutrients. In most cases, they’re just as nutritious as fresh produce, and they’re more budget-friendly and longer-lasting.
Staple foods like beans, lentils, oats, and eggs are nutritionally dense and provide essential fiber, protein, vitamins, and minerals.
Fresh, affordable vegetables like cabbage, carrots, and potatoes are easy to find, store well, and offer a wide range of protective nutrients.
While it’s fun to experiment with new foods from time to time, they’re not necessary to achieve the benefits of protective nutrition. The key is focusing on balance, variety, and whole foods.
Do I need to buy organic or non-GMO foods to have the benefits of protective nutrition?
No, you don’t need to buy organic or non-GMO foods to reap the benefits of protective nutrition.
Conventionally grown fruits and vegetables are nutritionally comparable to their organic and non-GMO counterparts. The most important factor is eating a variety of fruits and vegetables, regardless of how they’re grown.
What foods should I prioritize for protective nutrition?
Building a protective diet starts with simple, nutrient-rich foods. By focusing on a variety of whole foods, you can ensure you’re meeting your nutrient needs and supporting overall health.
Here are some nutrient-dense, protective foods to consider adding to your diet:
- Colorful vegetables: Carrots, bell peppers, and sweet potatoes are rich in protective antioxidants like beta-carotene.
- Dairy or dairy alternatives: Milk, yogurt, and fortified plant-based milks provide calcium and vitamin D.
- Fruits: Apples, berries, and bananas, to name a few, are packed with healthful nutrients.
- Lean proteins: Beans, lentils, eggs, and fish (like salmon and tuna) support muscle health and immune function.
- Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins A, C, K, and folate.
- Nuts and seeds: Almonds, chia seeds, and flaxseeds offer healthy fats and fiber.
- Whole grains: Oats, quinoa, and brown rice provide fiber, B vitamins, and minerals.
The above list is just a starting point. Any combination of fruits, vegetables, whole grains, and proteins will provide the nutrients your body needs to thrive. Focus on variety, balance, and consistency to build a diet that supports your health.
The good news.
Maintaining a balanced diet, practicing portion control, and focusing on nutrient-rich foods can help you avoid unnecessary health risks. Protective nutrition is not about strict dieting or expensive foods but about finding a sustainable approach to eating that nourishes your body without overloading it.
If you have any questions about ingredients or ideas for a blog post, please send us an email or submit your idea to us at go.msu.edu/cris-idea.
Learn more: citations and further readings.
American Society for Nutrition. Nutrient information. Advances in Nutrition. https://advances.nutrition.org/nutrient-info.
Center for Research on Ingredient Safety. (2024, July 22). Trending – Essential minerals.Michigan State University. https://cris.msu.edu/news/trending/trending-essential-minerals/
Center for Research on Ingredient Safety. (2024, July 15). Trending – Essential metals. Michigan State University. https://cris.msu.edu/news/trending/trending-essential-metals/
Center for Research on Ingredient Safety. (2022, July 12). Trending – Organic foods. Michigan State University. https://cris.msu.edu/news/trending/trending-organic-foods/
Center for Research on Ingredient Safety. (2024, December 2). Iodine. Michigan State University. https://cris.msu.edu/news/trending/iodine/
Rahman, A., Baharlouei, P., Koh, E. H. Y., Pirvu, D. G., Rehmani, R., Arcos, M., &Puri, S. (2024). A comprehensive analysis of organic food: Evaluating nutritional value and impact on human health. Foods, 13(2),208. https://doi.org/10.3390/foods13020208
U.S. Department of Agriculture. Nutrition.gov. https://www.nutrition.gov/