Eat Well To Stay Well – A Healthy Diet Takes You A Long Way

  • by
pumpkin and quinoa salad

A healthy diet is very much important and should include vegetables and fruits of many colors, starches, whole grains, lean proteins, and good fats. Eating healthy as well means eliminating foods with a high amount of trans fats, added sugar and salt.

In this blog, we will be looking at some top benefits of eating healthy as well as the reasons why:

Weight loss

When you lose weight, you reduce all risks of chronic conditions. If you are obese or overweight, you are always in the risk zone of developing multiple conditions, such as:

  • Non-insulin-dependent diabetes mellitus
  • Heart disease
  • Poor bone density

Whole fruits, vegetables and superfoods such as acai berries, leafy greens, etc. contain lower calories than most of the processed foods. An individual looking to lose weight must cut down on their calorie intake to “no more calorie” every day. When you start maintaining a healthy diet with no processed foods, you start feeling better by every passing day and a time will come when you no longer have to keep a tab on your calorie intake – because you know what you are feeding your body.

Prevent stroke and improves heart health

According to figures published over the past few years, around 90 million Americans have at least one type of heart disease. These heart conditions largely involve the heart and the blood vessels. Some evidences say – Vitamin E ensures the prevention of blood clots which otherwise can lead to cardiac arrest. The following foods are rich in Vitamin E:

  • Almonds
  • Peanuts
  • Hazelnuts
  • Sunflower seeds
  • Green vegetables

If an individual cuts off trans fats from their diet, it will help reduce their low-density lipoprotein cholesterol levels. This kind of cholesterol leads to developing plaque within the arteries, cumulating the risks of cardiac arrests or stroke.

Strong teeth and bones

A diet that’s rich in magnesium and calcium is essential for strong teeth and bones. Keeping your bones healthy is important as they help prevent osteoarthritis and osteoporosis later in life.

The following foods have a high amount of calcium:

  • Low-fat dairy products
  • Broccoli
  • Cauliflower
  • Cabbage
  • Canned fish with bones
  • Tofu
  • Legumes

Also, there are many plant-based milk and cereals fortified with calcium. Magnesium is plentiful in many foods, yet the best sources are vegetables, seeds, nuts, leafy greens, and whole grains.

Improves mood

Mood has a direct connection with diet. They go hand-in-hand and one is determined by the other. In the year 2016, some top researchers found that a diet containing glycemic might cause augmented symptoms of fatigue and depression. Also, a glycemic-dense diet includes several refined carbohydrates including soft drinks, white bread, biscuits, and cakes. Whole fruits, whole grains, and vegetables have a lower glycemic load. While a healthy diet improves one’s inclusive mood, it is also important for people with depression symptoms to seek medical attention.

Improves gut health

Colon contains naturally occurring bacteria that play a vital role in digestion and metabolism. Some bacteria strains also produce Vitamins B and K which benefit your colon. These bacteria strains as well as combat harmful viruses. A diet that has a lower amount of fiber and a higher amount of sugar/fats changes the gut microbiome causing increased inflammation in that area. A diet, however, rich in fruit, whole grains, vegetables, and legumes or simply superfoods provides a mixture of probiotics and prebiotics that further help good bacteria thrive in your colon.

Getting a full night sleep

A series of factors including sleep apnea can disrupt your sleep patterns. Sleep apnea happens when the airways are getting recurrently blocked during your sleep time. Causes might include drinking alcohol, obesity, and unhealthy diet. Cutting down on the consumption of caffeine and alcohol can help ensure a restful night, regardless of whether or not the person has sleep apnea.

The wellbeing of next generation

Children get to learn health-related behaviors from parents and other adults around, who must model healthy eating in combination with exercise habits that will naturally pass on to them.

Developing the habit of eating at home also helps as researchers have found that kids who regularly eat at home with their families eat more vegetables and little or no sugary foods than their peers.

Also, children who partake in cooking and gardening at home might be more likely to prepare healthy lifestyle and dietary choices. Following are some tips for a healthy diet:

  • Swap all types of soft drinks with herbal tea
  • Avoid consuming meat for at least one full day
  • Swap cow’s milk with plant-based milk
  • Eat whole fruits/superfoods rather than drinking juice – juices contain lesser fiber and they are often comprised of added sugar
  • Eat more lean protein which is found in tofu, nuts, fish and eggs

You can also consider joining cooking classes and learning how to add more vegetables, whole fruits and superfoods into your diet. A dietician or doctor can also provide you with useful tips on how to develop a habit of eating only healthy foods.

Leave a Reply

Your email address will not be published.