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How to Eat Healthy to Stay Healthy

Tips for eating a well-balanced diet to reduce the risk of illness

No one wants to get sick, and one of the best ways to prevent illness is by eating well to help keep your body healthy.


Here are a few healthy foods to consider incorporating into your diet to try to prevent illness:

Berries Berries are a great superfood full of fiber so they’ll help keep your digestive system regular.

Oranges – As you may know, oranges are full of vitamin C, which is an important nutrient for those who feel as though they're starting to get sick.


Not a fan of oranges? Consider taking vitamin C vitamins to support your immune system and help keep unwanted sicknesses away.

Greek yogurt – Greek yogurt is much healthier than traditional yogurt, as it’s packed with more protein and sickness-fighting probiotics.

According to the Korean Journal of Family Medicine, researchers found that those who eat probiotics each day have a lower risk for catching a cold than those who didn’t eat foods rich in probiotics.

Tomatoes – Similar to oranges, tomatoes have a high concentration of vitamin C which can help boost your immune system and prevent sickness. Research also shows that vitamin C deficiency leads to a weaker immune system. With this, people have a harder time fighting off disease-causing pathogens.

Water – While water isn’t a food, it’s an essential ingredient to a healthy lifestyle. Try to drink at least eight glasses of water each day to remain hydrated and loosen up mucus.


Broccoli – Studies have shown that sulforaphane found in broccoli can turn on antioxidant genes in immune cells which help keep you from getting sick. Sulforaphanes are also anti-cancer agents.

Ginger – Ginger is often recommended as a bath since it helps increase sweat production. People can then sweat out toxins. In addition, it’s been shown to reduce nausea and vomiting, which is helpful to have around if you already have the flu.

Don’t mind ginger tea? The anti-inflammatory properties can play a major role in helping your immunity and preventing a cold or flu.

Red bell peppers – These are another great food that’s full of vitamin C. A half cup of raw red peppers has about 142 mg of vitamin C, and the FDA-recommended daily amount is 90mg.

Green tea – This also isn’t a food, but is rich in polyphenols (plant antioxidants) which can help protect us against a cold or the flu.


As mentioned previously, if you don’t like some of these foods, you might consider taking daily vitamins such as probiotics, vitamin C, echinacea, zinc, vitamin D, etc.

In addition to helping prevent illnesses such as the common cold or the flu, eating a healthy, well-balanced diet also helps people control weight, blood pressure, blood sugar, etc.

Are you eating a healthy diet? Are there any of these foods you might consider incorporating into your diet to help ward off diseases and to start your journey to a healthier lifestyle?

We wish you luck in your health journey! 

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