Scientific nutrition with healthy foods, reasonable doses helps to strengthen bones, protect the heart, prevent diseases, improve mood.
A healthy diet includes foods rich in nutrients such as lean proteins, whole grains, healthy fats, fruits, and vegetables of many colors. Here are 10 benefits if maintaining proper nutrition, according to Medical News Today.
Improve heart health
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States. High blood pressure is common in this country, a condition that can lead to heart attack, heart failure, and stroke.
Some sources report that up to 80% of early heart disease and stroke can be prevented by making lifestyle changes, such as increasing physical activity and eating healthy. To prevent hypertension, each person should eat more vegetables, fruits, whole grains. You prefer to choose fat-free or low-fat dairy products, fish, poultry, beans, nuts, vegetable oils, limit the consumption of saturated fat, trans fat, beverages, foods containing add sugar.
You limit your daily sodium intake, increasing your consumption of potassium, magnesium, and calcium. High-fiber foods are also important for keeping the heart healthy.
The American Heart Association (AHA) says that fiber improves blood cholesterol levels and reduces the risk of heart disease, stroke, obesity and type 2 diabetes.
Reduce the risk of cancer
Eating foods that contain antioxidants may reduce the risk of developing cancer by protecting cells from damage.
Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta-carotene, lycopene, and vitamins A, C, and E. In one study, researchers discovered Currently, a diet rich in fruit reduces the risk of gastrointestinal cancer. They also said that a diet rich in vegetables, fruits, and fiber reduces the risk of colorectal cancer and liver cancer.
Some evidence suggests a strong relationship between diet and mood. A high-glycemic diet can increase symptoms of depression and fatigue, researchers have found.
A high-glycemic diet high in refined carbohydrates, found in soft drinks, cakes, and cookies. Vegetables, fruits, and whole grains are lower in blood sugar.
Improve gut health
The colon is filled with natural bacteria, which play an important role in metabolism and digestion. Some strains of bacteria produce vitamins K and B, which are beneficial for the colon. These strains also help fight harmful bacteria and viruses. A diet low in fiber, high in sugar, and fat alters the gut microbiome, increasing inflammation in this area.
However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help beneficial bacteria thrive in the colon. Fermented foods rich in probiotics: yogurt, kimchi, miso… Fiber is an easily accessible prebiotic, found in legumes, grains, fruits, and vegetables.
A healthy diet can help maintain cognitive, brain health. Nutrients, foods protect against cognitive decline, dementia. Researchers found vitamin D, vitamin C, vitamin E, omega-3 fatty acids, flavonoids and polyphenols to be beneficial for brain health. The Mediterranean diet combines these nutrients.
Maintaining a moderate weight can help reduce your risk of chronic health problems. Being overweight or obese is a risk factor for several conditions, including: heart disease, type 2 diabetes, poor bone density, some cancers.
Fiber is especially important for weight control. Plant-based foods are high in fiber, which helps regulate hunger by making people feel fuller for longer. In 2018, researchers found that a diet rich in fiber and lean protein led to weight loss, without the need to track calorie intake.
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.
A healthy diet can help a person with diabetes manage blood sugar levels and keep blood pressure and cholesterol within target ranges. This helps prevent or delay the complications of diabetes, maintaining a healthy weight.
It is important for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods that are 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 your bones healthy can reduce your risk of bone problems later in life, such as osteoporosis.
Foods rich in calcium: low-fat dairy products, broccoli, cauliflower, cabbage, tofu, legumes. Magnesium is found in many foods, including green leafy vegetables, nuts, seeds, and whole grains.
A variety of factors, including sleep apnea, can disrupt sleep. Sleep apnea occurs when the airways are repeatedly blocked during sleep. Risk factors include obesity, alcohol consumption, and unhealthy eating.
Reducing the amount of alcohol and caffeine can help you sleep comfortably even if you have sleep apnea.
Health of the next generation
Children learn health-related behaviors from the adults around them. Parents who have healthy eating and exercise habits will affect their children.
The researchers found that children who regularly ate meals with their family ate more vegetables and fewer sugary foods than those who ate less at home. In addition, children who participate in gardening or cooking at home are more likely to make healthier dietary and lifestyle choices.