A healthy diet improves both the way we are and our well-being. For a balanced diet, include in your routine the consumption of a variety of colored fruits and vegetables, whole grains, good fats, and low protein.
The main benefits of a healthy diet:
- Keep your weight under control
Not only will you lose weight and lose unwanted pounds, but you will also be able to reduce the risk of chronic diseases. Vegetables and fruits have fewer calories than most processed foods.
Also in 2018, researchers found that a diet high in fiber and low protein led to weight loss without the need for calorie counting.
- The risk of cancer is low
An unhealthy diet can lead to obesity, which can increase the risk of developing cancer. To avoid this, it is necessary to keep your weight under control and eat healthy foods.
In 2014, the American Society of Clinical Oncology reported that obesity has made treatment more difficult for people with cancer. However, diets rich in fruits and vegetables can help protect against the disease.
Many components found in fruits, vegetables, nuts and legumes act as antioxidants, which protect cells from damage that can cause cancer. The list of antioxidants includes beta-carotene, lycopene, and vitamins A, C, and E.
- Keep your diet under control
A balanced diet helps a person with diabetes to:
- lose weight if necessary
- manage blood sugar level
- keep blood pressure and cholesterol within normal limits
- prevent or delay the complications of diabetes
It is essential that people with diabetes limit their intake of foods with added sugar and salt. It is also best to avoid fried foods high in trans saturated fats. In more severe cases, medicines are required. Fairpricerx offers a fair price comparison of different drug manufacturers.
- Maintains a healthy heart and prevents the risk of stroke
According to the Heart and Stroke Foundation of Canada, up to 80 percent of cases of premature heart disease and stroke can be prevented by changing lifestyle with exercise and a healthy diet.
Vitamin E can prevent the formation of blood clots, which could lead to heart attacks. Some foods high in vitamin E are almonds, peanuts, hazelnuts, sunflower seeds, green vegetables.
- Strong bones and teeth
A diet rich in calcium and magnesium is necessary for strong bones and teeth. Calcium-rich foods are low-fat dairy, broccoli, cauliflower, cabbage, tofu, legumes, grains. Magnesium is found in many foods, and the best sources are green vegetables with leaves, nuts, seeds, and whole grains.
- Accentuated well-being
Research suggests that eating style is closely related to mood. In 2016, it was discovered that a diet that raises blood sugar can cause increased symptoms of depression and fatigue.
So try to avoid refined carbohydrates, such as those present in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruits, and whole grains have a lower glycemic load.
- Improves memory
A healthy diet can help prevent dementia and cognitive decline. Some of the ingredients that can help you improve your memory would be vitamin D, C and E, omega-3 fatty acids, flavonoids and polyphenols, fish.
- Delays aging
The skin often reflects the general state of inner health. Nutrition and its reflection on the skin have always been an interesting topic for scientists and doctors around the world.
Vitamins, carotenoids, Vitamin E, flavonoids, and a variety of plant extracts have been reported to possess strong antioxidant properties and have been widely used in the skincare industry.
- Improves intestinal health.
The colon is full of natural bacteria, which play important roles in metabolism and digestion. A diet low in fiber and rich in sugar and fat changes the intestinal flora and increases inflammation in the area.
However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help colon health.
- Provides a more restful sleep
A healthy diet also helps you sleep better. The state of fatigue in the morning is diminished and you feel more energetic.
Also, a proper regimen can lead to sleep apnea syndrome. This occurs when the airways are repeatedly blocked during sleep. Risk factors include obesity, alcohol consumption, and an unhealthy diet.
Quick tips for a healthier diet:
There are several small gestures and habits that can be formed over time that can improve your eating style:
- replace soft drinks with water and herbal tea
- do not eat meat at least 1 day a week
- replace cow’s milk with vegetable milk
- eat whole fruits or natural juices
- Avoid processed foods, unhealthy fats, bad carbohydrates, sugar, and excess salt.