In this series, we explore how nutrition helps protect and support our bodies.
Top Takeaways:
- Proper nutrition serves as a powerful protective defense mechanism for our health.
- Fruits, vegetables, lean proteins, dairy, and fiber-rich grains provide the essential nutrients your body needs to thrive.
- Achieving protective nutrition doesn’t require a restrictive diet—focus on balance, variety, and moderation.
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.
What is a nutrient?
The foods and beverages we consume contain the necessary nutrients to support our essential bodily functions. Our bodies use nutrients to perform essential functions like providing energy, building and repairing tissues, regulating processes like metabolism, and more.
Nutrients are typically broken into two main categories: macronutrients and micronutrients.
Macronutrients
Macronutrients are needed in larger quantities for our bodies to function properly.
- Carbohydrates: Provide energy by breaking down into glucose.
- Proteins: Essential for building and repairing tissues, producing enzymes, and supporting immune functions.
- Fats: Provide long-term energy, support cell structure, and help absorb fat-soluble vitamins.
- Water: Essential for hydration, temperature regulation, and as a medium for chemical reactions in the body.
Micronutrients
Micronutrients are needed in small quantities for our bodies to function properly.
- Vitamins: Organic compounds that support various biochemical processes (e.g., Vitamin C for the immune system, Vitamin D for bone health).
- Minerals: Inorganic elements needed for structural and physiological roles (e.g., calcium for bones, iron for oxygen transport).
Additional nutrient classifications
Nutrients can be further classified based on whether our bodies can produce them.
- Essential nutrients: Must be obtained from the diet because the body cannot synthesize them (e.g., certain amino acids, essential fatty acids, vitamins, and minerals).
- Non-essential nutrients: Can be produced by the body but may still be consumed for additional benefits.
Why are nutrients important?
Without nutrients, our bodies cannot function properly, and we can experience deficiencies that can lead to health problems. If we consume too many nutrients, we can also experience adverse health effects.
Striking a balance is critical for our bodies to function optimally.
Does everyone require the same nutrients in the same amounts for optimal health?
Outside of specific health concerns, we all typically require the same nutrients to maintain a healthy body. However, the amount of particular nutrients will vary, sometimes dramatically, from person to person based on many factors such as their biological sex, stage of life, activity level, and more.
For example, we know endurance athletes will need to consume more macronutrients than the average person, just as a pregnant person will need to consume more micronutrients than someone who isn’t pregnant.
The amount of specific nutrients changes throughout our lives, but overall, the needed nutrients will remain consistent.
What foods provide protective nutrition to our bodies?
Foods work together to provide a complete nutrient profile for our bodies. There is no one “superfood” that will provide everything our bodies need.
Except during infancy or for individuals with specific dietary needs managed by healthcare professionals, maintaining health requires consuming a diverse range of foods and beverages.
By consuming a variety of foods, we ensure our bodies receive all the necessary nutrients to function optimally.
Foods that provide protective nutrition:
- Fruits and vegetables: These are packed with essential vitamins, minerals, and antioxidants. For example, citrus fruits provide vitamin C, which supports immune health, while leafy greens like spinach and kale are rich in vitamin K and folate, vital for bone health and cellular function. Brightly colored vegetables, such as bell peppers and carrots, are excellent sources of beta-carotene and other protective phytochemicals.
- Dairy products: Milk, yogurt, and cheese supply calcium, vitamin D, and probiotics. These nutrients are crucial for strong bones, healthy teeth, and a balanced gut microbiome. Opt for low-fat or nonfat options to minimize saturated fat intake, and choose unsweetened yogurt for added probiotic benefits.
- Lean meats and proteins: Chicken, turkey, and fish provide high-quality protein essential for muscle repair and growth. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which support heart and brain health. Plant-based protein options like beans, lentils, tofu, and nuts are also excellent for protective nutrition, offering fiber and additional micronutrients.
- Whole grain foods: Whole grains like oats, quinoa, brown rice, and whole wheat bread are loaded with fiber, which supports digestive health and helps regulate blood sugar levels. They also provide B vitamins, iron, and magnesium, which are critical for energy production and maintaining a healthy nervous system.
Should I avoid eating certain foods to get the benefits of protective nutrition?
No, you do not need a highly restrictive diet to gain the benefits of protective nutrition. However, it is best to practice moderation for foods we’re more likely to overconsume unintentionally.
Foods that we should consume moderately include:
- Desserts and sugary foods: Cakes, cookies, candies, and other sweets are often high in calories and easy to overconsume, which can lead to obesity and increased risk of certain types of disease.
- Processed meats: While lean meats can be part of a healthy diet, processed meats, like sausages, hot dogs, and bacon, should be eaten in moderation due to their association with an increased risk of heart disease.
- Fried foods: Foods like French fries and similar fried foods are often high in unhealthy fats and calories, which can contribute to weight gain and heart health issues.
- Sugary beverages: Full-sugar sodas and energy drinks contain large amounts of added sugar, frequently offering little nutritional value while increasing calorie intake.
- Alcoholic beverages: Alcoholic beverages can be high in sugar and calories while offering few nutritional benefits. Overconsumption is dangerous and can lead to severe adverse health outcomes.
Do I need to follow a strict diet to get the benefits of protective nutrition?
No, you do not need a highly restive diet to gain the benefits of nutrition, but you do need to prioritize a well-rounded diet to meet your nutrient needs.
Is there any easy way to ensure I get all the nutrients I need? Should I take a supplement?
Most people will meet their nutrient needs by consuming a balanced diet rich in fruits, vegetables, dairy products, lean proteins, and fiber-rich grains.
However, if you are in a stage of life where you may need more specific nutrients, like during pregnancy, or if you’re struggling to eat a balanced diet, it’s best to work with a medical professional to see if a supplement is necessary for you.
The good news.
Achieving protective nutrition doesn’t require perfection or a restrictive diet. By focusing on balance and variety, you can support your body with the nutrients it needs to thrive.
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 reading.
American Society for Nutrition. Nutrient information. Advances in Nutrition. Retrieved January 13, 2025, from https://advances.nutrition.org/nutrient-info.
U.S. Department of Agriculture. Nutrition.gov. Retrieved January 13, 2025, from https://www.nutrition.gov/.