The Benefits of Eating Healthy
A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors. Healthful eating also means replacing foods that contain trans-fats, added salt, and sugar with more nutritious options. Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.
Healthy Heart. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States. The American Heart Association (AHA) also states that almost half of U.S. adults live with some form of cardiovascular disease. High blood pressure, or hypertension, is a growing concern in many places. The condition can lead to heart attack, heart failure, and stroke.
The dietary approaches to stop hypertension include plenty of healthful foods for the heart. The program recommends eating plenty of vegetables, fruits, and whole grains; choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils; limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products; limiting drinks and foods that contain added sugars; and restricting sodium intake to less than 2,300 milligrams per day – ideally 1,500 mg daily – and increasing consumption of potassium, magnesium, and calcium.
High fiber foods are also crucial for keeping the heart healthy. The AHA states that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.
Reduced Cancer Risk. Eating foods that contain antioxidants can reduce a person’s risk of developing cancer by protecting cells from damage. The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.
Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta-carotene, lycopene, and vitamins A, C, and E. Foods high in antioxidants include berries such as blueberries and raspberries; dark leafy greens; pumpkin and carrots; and nuts and seeds/
Better Mood. Some evidence suggests a close relationship between diet and mood. In 2016, researchers found that diets with a high glycemic load may trigger 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.
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 help fight harmful bacteria and viruses, as well. A diet low in fiber and high in sugar and fat alters the gut microbiom, 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 thrive in the colon. These fermented foods are rich in probiotics: yogurt. kimchi, sauerkraut, miso and kefir.
Fiber also promotes regular bowel movements, which can help prevent bowel cancer and diverticulitis.
Improved Memory. A healthful diet may help maintain cognition and brain health. A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial: vitamin
D, vitamin C, and vitamin E; omega-3 fatty acids; flavonoids and polyphenols; and fish.
Weight Loss. Maintaining a moderate weight can help reduce the risk of chronic health issues. Having overweight or obesity are risk factors for several conditions, including heart disease, type 2 diabetes, poor bone density, and some cancers.
Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Maintaining a healthful diet free from processed foods can help a person stay within their daily limit without monitoring calorie intake.
Diabetes Management. A healthful diet can help a person with diabetes in managing blood glucose levels, keeping blood pressure and cholesterol within target ranges, preventing or delaying complications of diabetes, and maintaining a moderate weight. It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
Strong Bones and Teeth. A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis. The following foods are rich in calcium: low fat dairy products, broccoli, cauliflower, cabbage, canned fish with bones, tofu, and legumes. Magnesium is abundant in many foods, and some of the best sources include leafy green vegetables, nuts, seeds, and whole grains.
Restful Sleep. A variety of factors, including sleep apnea, can disrupt sleep patterns. Sleep apnea occurs when the airways repeatedly become blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet. Reducing alcohol and caffeine intake can help a person gain restful sleep, whether they have sleep apnea or not.
Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits tend to pass these on.
Eating at home may also help. Researchers have found that children who regularly eat meals with their families consume more vegetables and fewer sugary foods than their peers who eat at home less frequently. In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices. (medicalnewstoday.com)