The Best 10 Benefits of Eating Healthy Food
Living beings need food to survive and for humans, healthy food matters to keep them on track of their work and to live longer. Then, what is healthy food to eat? Healthy food or diet is the intake that helps maintain or improve overall health. Healthy food contains essential nutrients such as fluid, macronutrients, micronutrients, and adequate calories.
Healthy food to eat contains fruits, vegetables, and whole grains, and it also includes little to no processed food and sweetened beverages. Healthy food has a source from both plants and animals. As healthy food is highly nutritious, here is the list of the top 10 benefits of eating healthy food.
1. Helping Weight Loss
Weight loss is a must-needed condition that can prevent chronic health problems. An overweight person may have a higher risk of developing several conditions, including heart disease, diabetes, poor bone density, some cancers, and more.
Healthy food for weight loss such as fruits and vegetables are lower in calories that help individuals maintain or reduce their calorie intake to no more than what they require each day. Fibre is an element of a healthful diet that essentially helps individuals manage weight. Besides, plant-based foods contain plenty of dietary fibre that helps to regulate hunger by making people feel fuller for longer.
2. Decreasing Cancer Risk
Unhealthy food always increases the risk of cancer, leading to obesity. Fruits and vegetables are loaded with antioxidants and some antioxidants include beta-carotene, lycopene, and vitamins A, C, and Vitamin E. The antioxidants are substances that seek and neutralize potentially damaging cells, called free radicals.
Free radicals contain an uneven amount of electrons, and they make electrons highly unstable. They can cause damage, seeking out, and stealing electrons from healthy cells. And antioxidants neutralize free radicals by donating one of their electrons, turning the free radical into a stable molecule and the process decreases the cancer risk.
3. Managing Diabetes
Eating healthy food is also beneficial to a person with diabetes. It can manage blood glucose levels along with helping in weight loss. Keeping blood pressure and cholesterol within target ranges, healthy food can prevent or delay complications of diabetes.
Millions of people suffer “Type 2 diabetes” that comes through healthy eating habits, obesity, insulin resistance, and genetic factors. Avoiding sugary, salt-oriented and junk foods can help people to maintain their diabetes. Also, eating healthy food including greens, beans, low-glycemic index foods, dark chocolate, and healthy snacks can keep cravings and hunger pangs at bay.
4. Keeping Heart-Healthy and Preventing Stroke
Recent studies show that over 90 million people in the US have tamed at least one type of cardiovascular disease and it indicates that conditions primarily involve the heart or blood vessels.
According to the Heart and Stroke Foundation of Canada, 80 per cent of cases of premature heart disease and stroke can be prevented by changing lifestyles, healthy food eating, and increasing physical activities.
5. Increasing Immunity
A healthy immune system can prevent infectious diseases, autoimmune diseases, and common flu easily. Eating healthy food, loaded with antioxidants, vitamins, and minerals can aid in faster recovery and healing.
Recipes for healthy food include blueberries, strawberries, carrots, tomato, cheese, milk, fatty fish, herbs, spices, oranges, grapefruit, leafy greens, healthy fat like olive oil or avocado which are best for the immune system.
6. Maintaining Strong Bones and Teeth
Adequate calcium and magnesium in the food can make bones and teeth stronger. If the bones are healthy enough, it can prevent osteoporosis and osteoarthritis later in life. Low-fat dairy products including broccoli, cauliflower, cabbage, canned fish with bones, tofu, legumes, etc. are good sources of calcium. Besides, Magnesium is found adequately in leafy green vegetables, nuts, seeds, and whole grains.
7. Improving Gut and Mood
There is a direct relationship between the importance of eating healthy food and mood. A study in 2016 shows that a diet with a high glycemic load plays a vital role in increasing symptoms of depression and fatigue. A high glycemic load is found in soft drinks, cakes, white bread, and biscuits. But healthy food including vegetables, whole fruit, and whole grains contains a lower glycemic load.
Besides, Along with improving digestion, eating healthy food improves the gut. Probiotics like yogurt, probiotic drinks, buttermilk, kimchi, and sauerkraut help add more good gut bacteria, thereby reducing bacteria in the digestive tract. These are the bacteria, those cause toxins in the body.
8. Improving Memory
Eating healthy food can prevent dementia and cognitive decline. But unhealthy food can increase the problem of neurological problems and certain nutrient deficiencies can cause the risk of depression also. However, nutrients, like potassium, are involved in brain cell function. Besides, eating healthy food keeps the brain functioning properly, and it can promote good mental health as well.
3 fatty acids such as olive oil, fatty fish, fish oil, nuts, and seeds in the food help maintain the cell membrane and normal brain function and they also facilitate synaptic plasticity.
9. Providing Better Sleep
A variety of factors such as stress, insomnia, and sleep apnea can disrupt sleep patterns. Sleep apnea occurs when the airways are repeatedly blocked during sleep and it is caused by obesity, drinking alcohol, and eating an unhealthy diet.
Snacking on junk food or ice cream, having dinner at an odd time, and consuming oily and heavy foods can also disrupt the normal biological cycle. This may lead to poor digestion and concentration, increasing the chances of obesity and metabolic syndrome. Here, what are healthy foods to eat or healthy meal ideas to get a great healthy Diet for good sleep, include fresh fruits, vegetables, and non-caffeine products. They can maintain proper sleep for a healthy life.
10. Keeping Slower Aging and Longer Life
Eating healthy food has a direct impact on health and the process of aging. Fresh greens, fruits, whole grains, green tea, herbs, and spices, lean protein, fatty fish are sources of a healthy diet. They are loaded with antioxidants, vitamins, minerals, and omega-3 fatty acids that help flush out the harmful free oxygen radicals from the body. Hence, it helps maintain the DNA structure and slow down the aging process.
Healthy food can prevent chronic diseases through a strong immune system. It helps maintain a fit heart, healthy mind, low-stress level, and fewer diseases that can lead to a longer life.
Eating Healthy Food List
A well-planned shopping list will take you to the store more often and help you stick to your healthy eating plan. Follow these tips to fill your shopping list with healthy foods. Clean up your diet with healthy, clean foods and learn what to look out for. Sources: 2, 10
Clean eating is much easier if your cupboards, refrigerators, and freezers are filled with healthy, clean food. If you eat a clean diet, whole foods such as fruits and vegetables are the obvious choice. Sources: 10
A healthy shopping list can offer these benefits by including a wide variety of whole foods. Good, clean food is not processed and is rich in important nutrients. Unprocessed foods are foods that are in their natural state as far as possible, which is good because they contain more nutrients and fewer unhealthy substances, such as high sugar. Sources: 4, 6
When it comes to the foods you should avoid with a clean diet, this list consists of processed foods that are high in added sugar, sodium, and trans fats and therefore are low nutritional value. These foods are associated with possible adverse health consequences and should be part of an overall unhealthy diet and lifestyle. Some of these foods are also known as discretionary or supplementary foods because they are consumed when they are not a regular part of a healthy diet. Sources: 6, 7
- https://www.shape.com/healthy-eating/diet-tips/ultimate-healthy-grocery-list 0
- https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463 1
- https://www.cdc.gov/healthyweight/healthy_eating/index.html 8
- https://www.eatingwell.com/article/282469/clean-eating-foods-list/ 10
- https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm 11