importance of Protective Foods

A balanced diet contains regular servings of foods from all major groups, including grains, dairy, proteins, fruits and vegetables. All such foods offer some protective value and health boost, but foods that are richest in vitamins, minerals, essential nutrients and disease-fighting compounds known as antioxidants tend to carry the biggest benefits.

Disease Prevention

Vitamin- and mineral-rich foods are full of antioxidants, special beneficial compounds that have the ability to neutralize free radicals in the body. Because free radicals are responsible for causing cell damage and contributing to the development of serious disease, making antioxidant-rich foods a primary part of your diet can make a huge difference in disease prevention. Eating more fruits and vegetables can reduce your risk of cancer, heart disease and type 2 diabetes.

Health Benefits

Protective foods have benefits beyond disease prevention as well. The calcium and nutrients found in low-fat dairy products, vegetables, fruits, grains and lean proteins, for example, can guard against bone loss, kidney stones and stroke. Although vitamins and dietary supplements provide many of the same substances, they are not as beneficial. says such supplements don't stack up against protective foods because they aren't able to offer the dietary fiber, antioxidants and phytochemicals that those foods have.

Today we eat many Protective foods which were eaten in early India, as well as those introduced by people who have come to India from around the world.

Protective foods eaten today are excellent sources of Vitamin A and Vitamin C. It is recommended that we consume five or more servings of Protective foods every day.


Vitamin A Protective Foods Eaten Today

Dark green and orange colored fruits and vegetables are excellent sources of Vitamin A. Good sources of Vitamin A include broccoli, carrots, mango, papaya, pumpkin, and spinach. The following are the list of Protective foods that are good sources of Vitamin A:

  1. Broccoli
  2. Carrots
  3. Mango
  4. Papaya
  5. Pumpkin
  6. Spinach

Notice that all of these fruits and vegetables are either deep yellow, orange, or dark green in color. These three colors give you a hint that these foods are a good source of Vitamin A. It is recommended that we consume at least one serving of a Vitamin A rich food every day.

Vitamin C Protective Foods Eaten Today

Besides dark green and oranged fruits and vegetable, citrus fruits are examples of Protective foods eaten today. Citrus fruits are excellent sources of Vitamin C. The following foods are good sources of Vitamin C:

  1. Guava
  2. Orange
  3. Papaya
  4. Pineapple
  5. Tomato


Healthy men and women can stay in the best shape possible by including specific foods in their diets that address health problems for which they are particularly at risk.

It is recommended that we consume one or more servings of a Vitamin C rich food every day.