Proper nutrition can very well boost your overall health, by acting as your first line of defense. What are the specific nutritious foods which are more beneficial? Recent research which presented at the Nutrition 2018 conference has identified key food products in disease prevention.

1. Egg with yolk lowers diabetes risk

Stephanie Clarke, RDN, the co-founder of C&J Nutrition said, “Egg whites contain the majority of the protein found in eggs. But an exceptional majority of macro- and micronutrients and phytonutrients are found in the yolks, including fat and fat-soluble vitamins A, D, E, and K, choline, B vitamins, and phytonutrients lutein and carotenoids; the combination of protein in the white and fat in the yolk may help decrease the rate at which blood sugar rises when eaten along with other carbohydrates at a meal.

2. Pecans lower cardiometabolic risk

Willow Jarosh, RDN, co-founder of C&J Nutrition said, “Pecans are a good source of healthful fats, which when added to the diet may displace less healthful fats, which may have a positive impact on cardiometabolic disease risk.” According to the research study from Tufts University, an addition of 1.5 ounce serving of pecans in everyday diet can improve cardiometabolic risk factors by increasing the concentration of Vitamin E and Thiamine.

3. Dairy consumption lowers colorectal cancer risk

Stephanie Clarke, RDN, the co-founder of C&J Nutrition said, “Alterations in the proportion of ‘good’ and ‘bad’ microorganisms can lead to the development of irritable bowel diseases, autoimmune diseases, and neurological diseases.” Consumption of fermented dairy products such as yogurt and kefir increase the amount of beneficial bacteria by reducing the inflammation level.