Healthy diet :
A healthy diet means eating foods that contain all nutrients that are required for good health. It keeps you energetic, healthy, and makes you feel good. It contains nutrients like protein, minerals, carbohydrates, fats, and vitamins. If you have any health issue, you must eat a healthy diet to stay fit.
Health is an essential thing in our lives. If you don’t have any disease, it doesn’t mean you are fully healthy. Many factors keep us healthy. One of the most significant factors is a healthy diet.
Benefits of a healthy diet :
There are many health benefits of a healthy diet. Let’s see how a healthy diet is essential for us.
Controls weight :
A healthy diet helps you to maintain an average weight. High weight cause many health problems. If a person is overweight. He has a higher risk of getting lousy conditions like
- High blood pressure
- Heart disease
- Gallbladder disease
- Mental illness
- Pain in body
- Type 2 diabetes
- High level of cholesterol
- Sleeping and breathing problems
- Weak bones.
Overweight condition is due to a high amount of calories in food. Healthy diet like fruits and green vegetables contains less amount of calories, and it is full of nutrients.
Fiber helps in managing weight. Soluble fiber, like glucomannan, helps to lose weight. Healthy foods that contain fiber are fruits, vegetables, beans, bread, nuts, and grain.
Carbohydrates found in fruits, vegetables, beans, and grain are low in glycemic index. These carbohydrates keep our body full for an extended time and limit the feeling of hunger. These are beneficial for weight loss.
Boosts energy :
You often feel sleepy after having junk food. It is because unhealthy food doesn’t give much fuel to the body. Protein in a healthy diet helps to boost up energy. Iron helps to deliver oxygen in different body muscles and make us feel energetic.
Unhealthy food has a high level of glycemic index, and its sugars absorb quickly. It causes lag in energy. Healthy foods contain a low level of the glycemic index whose sugars are absorbed slowly and prevents energy lags. We should avoid drinks like beverages, energy drinks, soda, and sugary coffee. Healthy foods that boost your energy are
- Dark chocolate
- Green vegetables
Better sleep :
Getting good sleep is essential for health. Sleep better and healthy food are linked with each other. Healthy diet enhance sleep duration and quality, and good sleep helps you eat better. Alcohol and caffeine can cause sleep apnea. Sleep apnea is a condition in which person,s breath is interrupted during sleep. It can cause many health problems like high blood pressure, stroke, diabetes, depression, and headache.
Another reason for sleep apnea is overweight. People with overweight are more at risk of having sleep apnea.
As we know, a healthy diet helps in weight loss. It can help in a god sleep. People suffering from sleep apnea should stop eating unhealthy food. Foods that enhance sleep quality are
- Fatty fish
- White rice
Healthy heart :
A healthy diet keeps your heart healthy. Unhealthy food is rich in saturated fat, sugar, and salt, and these nutrients contribute to heart disease. Excessive sodium in an unhealthy diet causes high blood pressure, and it is a cause of heart disease. Unhealthy food contains a combination of high saturated fat, high sodium, cholesterol, and trans-fatty acids which is precisely opposite to the guidelines for a healthy heart.
Foods that keep our heart healthy are
- Green veggies
- Dark chocolate
Fish contains omega-3s such as tuna fish and trout fish. This fatty acid keeps our heart healthy. Berries are full of soluble fibers which are suitable for the heart. Green veggies like spinach, broccoli, and kale are rich in vitamin C, vitamin A. potassium, calcium, fiber, and folate. These nutrients prevent heart disease and make your heart strong.
Prevent diseases :
Unhealthy food affects our immune system. While healthy diest id full of nutrients that keep our immune system healthy. The healthy immune system depends on blood flow. Good blood flow in your body will provide you disease-fighting cells. A nutritious diet gives you vitamin A, vitamin B, zinc, and iron. It also contains disease-fighting white blood cells.
Healthy diet increases HDL (high-density lipoprotein) cholesterol in our body and decreases triglycerides. It lessens the risk of diseases like stroke, heart disease, metabolic syndrome, high blood pressure, and diabetes.
Healthy foods that fight diseases are
- Whole grains
- Leafy greens
- Sweet potatoes.
Reduce cancer risk :
Unhealthy diet leads to obesity which increases the risk of cancer. Green vegetables and fruits protect the body against cancer. Healthy food contains carotenoids may reduce the risk of the pharynx, larynx, mouth, and lung cancer. Vitamin C protects against esophageal cancer.
An unhealthy diet is high in sugar and low in fiber and may cause higher cancer risk. A higher level of blood glucose and insulin are factors of higher cancer risk. Insulin supported the growth of cancer cells and spread it.
Healthy foods that reduce the risk of cancer are
- Olive oil
- Citrus fruits
- Fatty fish
Strong bones and teeth :
A healthy diet is rich in calcium and magnesium. These two nutrients are essential for active bones and teeth. Deficiency of calcium can cause osteoporosis(a condition in which the body loses too much bone). Adults need 700 mg of calcium in a day. Milk and cheese are rich in calcium. Other healthy foods that contain calcium are
Green vegetables, such as cabbage and broccoli
- Soya beans
Vitamin D helps to absorb calcium in the body. Eggs, powdered milk, and oily fish are a good source of vitamin D. Moreover, we can get vitamin D through sun rays.
Improves mood :
A healthy diet can reduce the stress level and can make you feel good. A food like cakes, white bread, and biscuits are high in glycemic load and includes refined carbohydrates that help in improving mood. The brain regulates our mood, so for a healthy mind is essential for a good mood. Fatty acids make up a large percentage of our brain tissue. We can get fatty acids in oily fish like mackerel, sardines, and salmon.
Fruits contain the amino acid, tryptophan, vitamin C, vitamin A, vitamin B6, fiber, iron, and potassium. These nutrients help to convert tryptophan into the mood-lifting hormone serotonin and increase the production of the feel-good neurotransmitter serotonin.
Healthy foods that improve mood are
- Dark chocolates
These foods make your brain healthy and make you feel good.
A healthy diet reduces the risk of many diseases, improves your mental health, and keep you energetic and fresh. Proper nutrition is a part of a healthy life. The risk factor for chronic diseases is increasing in youngsters because of unhealthy foods.
Start taking a healthy diet from today you will feel many positive changes in your life. Your body needs to stay healthy, energetic, and active. If you want a happy lifestyle, make changes in your diet.