A recent study linked Vitamin D supplementation with lowered risk of diabetes. From Omega-3 fatty acids, Selenium to Chromium, here are nutrients that can reduce your diabetes risk.

Avantii suggests 5 important nutrients that can help cut diabetes risk:

1. Vitamin D

Vitamin D deficiency is associated with a decreased insulin release, insulin resistance and type 2 diabetes and a supplementation of vitamin D restores insulin secretion. The reason for this is that Vitamin D is required for the synthesis of calcium and insulin secretion is calcium-dependent process.

Limited Vitamin D is present in food sources; egg yolks, fatty fish, organ meats and certain types of mushrooms are known to have Vitamin D. Vitamin D is known as the sunshine vitamin.

2. Fibre

For people with diabetes, fibre is very powerful. Not only does it manage your weight but also has a beneficial impact on your blood glucose levels. There are two types of fibre: insoluble and soluble. Insoluble fibre found in bran, vegetables and whole grains keeps the digestive tract running smoothly. Soluble fibre found in oatmeal, nuts, seeds, beans lentils and peas help to lower your cholesterol levels and improve the blood glucose control.

3. Omega 3 fatty acids

Diabetes is caused due to inflammation. Omega-3 fatty acids are anti-inflammatory and reduce the oxidative stress.

Omega-3 fatty acids occur as DHA and EPA are found in plant and animal sources. In the non-veg sources they are present in marine fish like sardines, mackerel, salmon, tuna, herring etc and in the vegetarian foods, they are found in seeds like flax, pumpkin, melon seeds and also in nuts like almonds and walnuts.

4. Selenium

Selenium is an antioxidant nutrient and protects the pancreatic islets from oxidation and improves its function. Beans, lentils, fish, Brazil nuts, fortified cereals and whole wheat are some of the sources of selenium in food. A Mediterranean diet, which is rich in fruits and vegetables and whole grains seems to be the best to manage diabetes.

5. Chromium

Chromium is an essential mineral that enhances insulin activity, Studies have shown that chromium is deficient in people with type 2 diabetes. Chromium is present in many foods including meats, grain products, fruits, vegetables, nuts, spices, brewer’s yeast and wine. Make it a point to include these foods in the diet for prevention of diabetes.

Source: Hindustan Times