Healthy nutrition is the cornerstone of a strong immune system and your long-term well-being.
NÖ. In a world where hustle and stress dominate everyday life, the importance of healthy nutrition is growing. Healthy nutrition is not just a trend; it is a necessity for a long and fulfilling life. It impacts our well-being, our performance, and can help prevent numerous diseases. “Regular, balanced meals are invaluable for our health,” emphasizes dietitian Leonie Meil. For main meals, you should include protein (such as eggs and dairy products), carbohydrates (such as potatoes and rice), and plenty of vegetables.
“Enhance your dishes with a high-quality plant oil – the more colorful, the better,”
explains Meil. With this composition of your meals, you ensure you get all the essential nutrients and can protect yourself against chronic diseases.
Warning About Diets
Diets can have harmful health effects, as in at least 80 percent of cases, individuals gain weight back after a diet. “Constant weight fluctuations can even further promote chronic diseases such as Type 2 diabetes,” warns Meil.
More Vegetables
According to dietitian Leonie Meil, Austrians eat too little vegetables, according to a nutrition report from 2017.
“Instead of the recommended three servings per day, we average just one serving,”
explains Meil. Vegetables are important sources of fiber, vitamins, and minerals. Legumes also offer a high-quality plant-based protein source. At least one serving of legumes per week is recommended.
“If you never or rarely eat legumes, start small and just add a tablespoon of beans to your salad or mix half a coffee cup of lentils into your vegetable soup. If you tolerate that well, you can try lentil curries or bean patties,”
advises Meil. Nuts, seeds, and grains should also be included daily in your diet. They are rich in essential fatty acids, which are important for our cells and blood vessels.
Whole grains can also be integrated into the diet daily in the form of oatmeal, whole grain bread, or whole grain pasta.
Lowers Blood Lipid Levels
Nutrition plays a key role in the prevention of cardiovascular diseases. Regular consumption of oatmeal, high-quality plant oils, nuts, and seeds, as well as reducing spreadable fats, meat, and sausages lowers blood lipid levels.
“A salt-conscious diet that includes few processed foods – such as sausages – and is rich in vegetables, fruits, and low-fat dairy products, contributes to lowering blood pressure,”
emphasizes Meil in conclusion.
Preventing Diabetes
Nutrition also plays an important role in avoiding insulin resistance and consequently Type 2 diabetes.
“A daily diet that is varied, plant-based, high in fiber, and low in fat acts preventively against metabolic diseases,”
informs Leonie Meil. For sugar metabolism, it is particularly important that you eat regularly to avoid hunger pangs.
“Therefore, do not skip breakfast,”
emphasizes the dietitian. Carbohydrates should be well “packaged” with other meal components. Meil explains:
“Carbohydrates combined with fiber, protein, and fat act differently in the body than when we eat them alone or with little sauce.”
When you eat plenty of vegetables and steamed fish or mozzarella with your pasta, it keeps you fuller for longer and leads to a slower rise in blood sugar levels. This protects you from afternoon slumps and cravings. A sugar-free drink selection should also be a focal point for a healthy sugar metabolism.
“But besides nutrition, regular exercise, good stress management, and restful sleep also play a role,”
emphasizes Leonie Meil and adds explanatory remarks,
“because even if these aspects are lacking over a long period, it can disrupt sugar metabolism and promote insulin resistance.”
Tips to Boost Your Immune System:
According to Leonie Meil, there are certain nutrients that play a key role in immune defense.
- Vitamin C: the most important antioxidant in the body (colorful fresh vegetables and fruits – especially bell peppers, cabbage, berries, and citrus fruits)
- Vitamin E: the most important fat-soluble antioxidant (primarily found in nuts, seeds, and kernels; wheat germ oil is particularly high in vitamin E)
- Omega-3 fatty acids: have an anti-inflammatory effect in the body (fish/oil, algae/oil, flaxseed/oil, walnuts/walnut oil, hemp seeds/oil…)
- Selenium: crucial for the immune system’s defense function (found in porcini mushrooms, Brazil nuts, fish, seafood, eggs…)
- Zinc: important not only for skin, hair, and nails but also for the immune system (found in wheat germ, walnuts, oats, amaranth, beef, cheese…)
Probiotic Foods for Your Gut Health
Since gut health also affects immune function, fiber (whole grains, oatmeal, vegetables, fruit) and probiotic foods (yogurt, kefir, sauerkraut, tempeh) contribute to a well-functioning immune system.
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Future Trends in Nutrition and Immune Health
As we become increasingly aware of the importance of nutrition for overall health, several trends are likely to shape the future of dietary habits and immune support.
Plant-Based Diets on the Rise
With a growing focus on sustainability and health, plant-based eating is expected to gain further traction. Nutritional experts predict that more individuals will shift towards diets rich in fruits, vegetables, legumes, nuts, and whole grains. As highlighted by dietitian Leonie Meil, incorporating diverse plant sources not only aids in providing essential vitamins and nutrients but also supports immune function and chronic disease prevention.
Personalized Nutrition Plans
The concept of personalized nutrition is gaining popularity, fueled by advancements in technology and a deeper understanding of how individual genetics and lifestyles impact nutritional needs. Tailored meal plans, designed to support immune health and overall well-being, will likely become more common as consumers seek specific dietary guidance to meet their health goals.
Functional Foods
Functional foods, which provide health benefits beyond basic nutrition, are expected to see significant growth. Foods fortified with vitamins and minerals, as well as those containing probiotics for gut health, are increasingly being incorporated into diets. As emphasized by Meil, nutrients like Vitamin C, Omega-3 fatty acids, and probiotics are crucial for a strong immune system, leading to their integration into mainstream diets.
Mindful and Holistic Eating
The future may also witness a shift towards mindful eating practices. As stress levels rise, individuals are becoming more conscious of how their eating habits affect their mental and physical health. This trend will encourage people to prioritize whole, nutrient-dense foods while being mindful of their consumption patterns. The connection between gut health and the immune system highlights the importance of a balanced diet that supports overall wellness.
Increased Accessibility to Nutritional Education
As education about nutrition becomes more accessible through online platforms and social media, expect to see a more informed public making healthier dietary choices. With reputable sources providing insights into balanced meals, food pairings, and nutrient-rich options, a significant dietary transformation is on the horizon.
Focus on Local and Seasonal Foods
Finally, a trend towards local and seasonal produce is likely to gain momentum, driven by heightened awareness of food origins and sustainability. Consuming locally sourced foods can enhance nutritional quality and freshness, thereby supporting both local economies and individual health.