Three Steps to Boost Your Health Through Nutrition

Pfizer is dedicated to improving healthcare for people all over the globe. Sometimes that means developing a new medication or making a scientific breakthrough, and sometimes it’s as simple as educating and empowering people to make better decisions.

March is National Nutrition Month, and we want to inspire you to take some positive steps that can have a major impact on your health. We have the ability to make our bodies healthier and stronger through the foods we select at the grocery store and the meals we put on our plates.

Nutrition is a powerful tool to promote good health and prevent chronic health conditions. Here are three things you can address to help transform the foods you choose to eat into a powerful kind of medicine.

Increase Fiber Intake

Fact: About 95% of Americans don’t consume recommended amounts fiber.¹

• How fiber improves your health

  Fiber is one of the superheroes of your diet. It promotes positive heart and vascular health: A fiber-rich diet can reduce the risk of heart attack and stroke by nearly 30%.² It also helps control blood sugar, which can reduce the risk of type 2 diabetes. Studies have also shown that fiber can reduce the risk for several types of cancer, including breast and colorectal cancer.³ Fiber also promotes a healthy weight: When we eat fiber-rich foods, they boost our metabolism and make us feel fuller for longer.⁴

• How to boost your fiber intake

  To increase your fiber, make fruits and vegetables your friends. Just one medium-sized apple will cover 16% of your daily fiber needs.⁵ When you choose vegetables, opt for non-starchy varieties, such as spinach, peppers, zucchini, or broccoli. For high-fiber carbs, choose whole grains, such as brown or wild rice, quinoa, oatmeal, or whole wheat pasta.^6,7

Find New Sources of Iron

Fact: About One in Four Americans Are Iron Deficient⁸

• How iron improves your health

  Iron fuels your body’s growth and strength. It produces hemoglobin, which carries oxygen throughout your body, and myoglobin, which oxygenates your muscles.⁹ Scientists are also learning that iron plays a significant role in supporting your immune system as well, helping you ward off infections and sickness.¹⁰ Getting sufficient iron reduces your risk for anemia, which can lead to fatigue, weakness, poor concentration, trouble sleeping, and a weakened immune system.^9,11

• How to boost your iron intake

  Lean meats and seafoods are rich in iron, such as beef, turkey, chicken, shrimp, and tuna.¹¹ For vegetarian sources of iron, choose nuts, beans, vegetables, and fortified breads and cereals. You can even enjoy a little iron as dessert: Dark chocolate is a source of iron as well.^11,12

Prioritize vitamin D

Fact: About 40% of Americans don’t get enough vitamin D.¹³

• How vitamin D improves your health

  Vitamin D strengthens your bones, which prevents fractures and falls, especially in older adults. It also boosts your immune system and supports the health of your muscles and nerves.¹⁴ Studies also show that vitamin D may reduce one’s risk for cancer, heart disease and infections.¹⁵

• How to boost your vitamin D intake

  Drink your milk. Almost all milks, both dairy and plant-based, are fortified with vitamin D. Many breakfast cereals are also fortified, making them big vitamin D boosters as well. Fatty fish are another great way to get your vitamin D, so enjoy some salmon, trout, tuna, or mackerel for dinner.¹⁴ The sun is also a good source of vitamin D, depending upon the time of year and time of day: During the summer months, spending about 10 minutes outside during midday can give you a big vitamin D boost.¹⁶ (Just remember your sunscreen!)

References:

[1] Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016;11(1):80-85. Published 2016 Jul 7. doi:10.1177/1559827615588079

[2] Corlis, Julie. How a Fiber-rich Diet Promotes Heart Health. Harvard Health Publishing. August 1, 2022. Accessed March 12, 2025. https://www.health.harvard.edu/heart-health/how-a-fiber-rich-diet-promotes-heart-health

[3] Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266

[4] Fiber: The Carb That Helps You Manage Diabetes. Centers for Disease Control and Prevention. May 15, 2024. Accessed March 12, 2025. https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html

[5] Arnarson, Atli. Nutritional Facts, Caloric Information and Benefits of Apples. Healthline. January 20, 2025. Accessed March 12, 2025. https://www.healthline.com/nutrition/foods/apples

[6] Non-starchy Vegetable. National Institutes of Health: National Cancer Institute. Accessed March 20, 2025. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nonstarchy-vegetable

[7] Randall, Karen. “Harvesting the Benefits of Whole Grains.” American Oncology Network: Nutrition Bites. November 2022. Accessed March 20, 2025. https://www.aoncology.com/wp-content/uploads/2022/11/11116_AON_CM_Nutrition-Bites_Nov-22_Newsletter_221025_FINAL.pdf

[8] About 1 in 4 Americans May Have Inadequate Iron Intake or Absorption. National Institutes of Health: National Heart, Lung, and Blood Institute. October 1, 2024. Accessed March 12, 2025. https://www.nhlbi.nih.gov/news/2024/about-1-4-americans-may-have-inadequate-iron-intake-or-absorption

[9] Iron: Fact Sheet for Consumers. National Institute of Health: Office of Dietary Supplements. August 17, 2023. Accessed March 12, 2025. https://ods.od.nih.gov/factsheets/Iron-Consumer/

[10] Carey, Sarah. UF Researchers Discover Iron Plays Key Role in Immune System Health. October 10, 2023. Accessed March 12, 2025. https://ufhealth.org/news/2023/uf-researchers-discover-iron-plays-key-role-in-immune-system-health

[11] Iron Rich Foods. American Red Cross. Accessed March 12, 2025. https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html

[12] Eske, Jamie. What Are the Health Benefits of Dark Chocolate? Medical News Today. October 25, 2023. Accessed March 12, 2025. https://www.medicalnewstoday.com/articles/dark-chocolate

13] Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001

[14] Vitamin D: Fact Sheet for Consumers. National Institute of Health: Office of Dietary Supplements. Accessed March 12, 2025. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

[15] What’s the Deal with Vitamin D? Columbia University Irving Medical Center. August 24, 2022. Accessed March 12, 2025. https://www.cuimc.columbia.edu/news/whats-deal-vitamin-d

[16] Ask the Doctors: How Much Sunshine Do I Need for Enough Vitamin D? UCLA Health. March 23, 2018. Accessed March 12, 2025. https://www.uclahealth.org/news/article/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production