04/05/2019
What are the benefits of eating healthy?
A healthful diet includes a variety of fruits and vegetables of many colors, whole grains and starches, good fats, and lean proteins. Eating healthfully also means avoiding foods with high amounts of added salt and sugar.
We look at the top 8 benefits of a healthful diet, as well as the evidence behind them:
1. Weight loss.
a person sitting on the floor eating a healthy salad
There are many benefits to eating healthfully.
Losing weight can help to reduce the risk of chronic conditions. If a person is overweight or obese, they have a higher risk of developing several conditions, including:
- Heart disease
- Non-insulin dependent diabetes mellitus
- Poor bone density
- Some cancers
2. Reduced cancer risk.
An unhealthful diet can lead to obesity, which may increase a person's risk of developing cancer. Weighing within a healthful range may reduce this risk. However, diets rich in fruits and vegetables may help to protect against cancer. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include beta-carotene, lycopene, and vitamins A, C, and E.
3. Diabetes management.
Eating a healthful diet can help a person with diabetes to:
- Lose weight, if required
- Manage blood glucose levels
- Keep blood pressure and cholesterol within target ranges
- Prevent or delay complications of diabetes
It is essential for people with diabetes to limit their intake of foods with added sugar and salt. It is also best to avoid fried foods high in saturated and trans fats.
4. Heart health and stroke prevention.
There is some evidence that vitamin E may prevent blood clots, which can lead to heart attacks. The following foods contain high levels of vitamin E:
- Almonds
- Peanuts
- Hazelnuts
- Sunflower seeds
- Green vegetables
5. Better mood.
Emerging evidence suggests a close relationship between diet and mood. In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.
6. Strong bones and teeth.
A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.
The following foods are rich in calcium:
-Low-fat dairy products
-Broccoli
-Cauliflower
-Cabbage
-Canned fish with bones
-Tofu
-Legumes
7. Improved memory
A healthful diet may help prevent dementia and cognitive decline. A study from 2015 identified nutrients and foods that protect against these adverse effects. They found the following to be beneficial:
- Vitamin D, C, and E
- Omega-3 fatty acids
- Flavonoids and polyphenols
- Fish
8. Improved gut health.
The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion. Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses.
A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area. However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon.
Fermented foods, such as yogurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics. Fiber is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables. Fiber also promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis.
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