5 Foods That Lower Health Risks — Oats, Cereal, Soy, Vegetables, and Fruits

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

You are what you eat. It’s no secret that to keep the body healthy, one should always eat wholesome, balanced meals. And if you’re eating to keep the body in tip-top shape, then you know that four of the most nutrient-dense foods in the world are oats, cereal, fruits, and vegetables.

Health experts agree that a diet rich in oats, cereals, vegetables, and fruits helps lower health risks and prevents various diseases. Below are the key health benefits that make oats, cereal, vegetables, and fruits a must in everyone’s diet.


Oats are a type of cereal grain grown in temperate regions. Oats are not only popular health food; they are also commonly mixed with other popular cereals including muesli and granola. Oats should be a mainstay in your diet because it’s high in fiber and protein, keeps the heart healthy, and low in calories.

Soluble fiber in oats help flushes out toxins from the body, keeps you feeling fuller longer, and regulates bowel movement.

Oats also help lower bad cholesterol in the body and prevent heart disease and even cancer. Oats contain a lignin called enterolactone; it’s linked to cutting down the risk of developing breast cancer and other types of hormone-dependent cancers.


Cereal is actually a type of grass cultivated for its grains. It belongs in the monocot family and is one of the most widely cultivated crops in the world. Cereal has been cultivated as far back as 12,000 years ago, making it one of the oldest crops cultivated by humankind.

Cereal, in its natural form, contains high levels of vitamins, minerals, protein, and carbohydrates. Cereals are a great source of energy, yielding 30% of total calories in a regular diet. It’s also high in magnesium, calcium, and potassium, as well as phosphorus and iron. Cereals not only lower the risks of developing cardiovascular diseases, it may also help regulate blood sugar level and prevent colon disorders and certain types of cancer.

If you want to maximize the health benefits of cereals, we recommend forgoing the high-sugar kind eaten with milk and turning to the less refined, organic cereals.


Soy is a type of protein derived from soy or soya beans. Soybeans are a type of legume widely cultivated in Asia.

Soy products—particularly tofu and soymilk—are very popular among dieters because they are a rich source of protein, making it the perfect alternative to meat products. Soy also contains virtually zero fat so it may help reduce the risk of heart diseases and prevent obesity. Soy products are also full of isoflavones, a group of chemical compounds that belong to the phytochemicals family. Phytochemicals help inhibit the mutation of healthy cells to cancer cells. Soy prevents certain types of cancers, promotes proper bone growth, and maintains better colon health.


The health benefits of vegetables are well-documented. Vegetables contain nutrients needed for the health and maintenance of the body! Most vegetables are low in fat and calories, making them ideal foods for dieters. Vegetables are also an important source of essential vitamins, minerals, dietary fibers, and other nutrients.

A diet rich in vegetables may reduce the risks of chronic diseases including cancer, heart disease, diabetes, and obesity.


A diet rich in fruits helps protect the body from cell damage and inhibits the development of chronic diseases! Fruits—particularly those that are rich in antioxidants—may also protect the body from certain types of cancers. Fruits are also a great source of energy. They also improve cognitive functions and keep the heart stomach and brain healthy.

Fruits—just like vegetables—are also rich in dietary fiber. Unfortunately, most people are deficient in fiber. By boosting the diet with more fruits, you could meet your daily dietary requirements of both soluble and non-soluble fiber. Both types are needed for proper digestion; they aid in flushing out waste from the body and even promote weight loss.