It is believed one of the main reasons for the evolution of mankind to its modern version is their steady incorporation of healthy foods over the course of history. Today we know more about the numerous benefits of maintaining a well-balanced and healthy diet more than ever before. A nutritious and balanced meal typically consists of a selection of fruits and vegetables of many varieties and colors, whole grains and starches, healthy fats and lean protein. There are many benefits of a nutritious, balanced meal, while it is fine to indulge every once in a while, sticking to healthier options can increase the quality of life for anyone committed enough to do so.
Maintaining a healthy diet doesn’t just mean consuming fruits and vegetables. The human body is a sophisticated mechanism that needs a long list of components to function at its peak, much like a good car, the body will respond to the way you treat it and serve you accordingly. A delicate balance of essential vitamins and minerals is needed to achieve peak performance. The latest dietary nutrition guidelines exist as a guide to help you with managing your diet in an easy to understand format, as keeping track of the nutritional intake can be a challenging task for someone new to the process.
One of the biggest benefits of eating healthy is its undeniable impact on weight loss. As the consumption of a balanced caloric diet is introduced to the body, its need to store excess fat is diminished resulting in a steady loss of weight. This is especially beneficial as an obese person stands at a higher risk of developing life-threatening conditions such as diabetes, poor bone density, some cancers and a long list of cardiovascular diseases. A study conducted in 2014 indicates that a diet rich in fruits significantly reduces the risk of cancer in the upper gastrointestinal tract. It has been said that a diet rich in fruits, vegetables, and fiber lowers the risk of colorectal cancer, while the fiber also helps in preventing cancer of the liver. Fruits and vegetables are rich in phytochemicals which act as antioxidants in the body and protect against cell damage. It is believed that a person’s diet can have a sizable impact on mental health; research conducted in 2016 found that foods with a high glycemic load can cause an increased rate of depression and fatigue. A healthy diet can have a noticeable impact on cognitive health. A study from 2015 tells us that certain nutrients such as vitamin D, C, and E and omega-3 fatty acids help fight the effects of dementia. One of the first thing people with heart issues are instructed to do is to change eating habits and start following a healthy diet plan.
A study shows that up to 80 percent of cases of premature heart diseases and stroke can be prevented by making a healthy lifestyle with a small lifestyle changes, one of which is changing eating habits, especially foods containing unhealthy fats and cholesterol, but pairing it with some physical activity is also important. Evidence suggests that foods rich in vitamin E can help massively in the prevention of blood clots, thus significantly lowering the risk of a heart attack. Almonds, peanuts, pea protein, hazelnuts, sunflower seeds, and vegetables are just some of the foods with a high content of vitamin E. Trans fats have been known to be a leading cause of cardiovascular-related illnesses such as but not limited to coronary heart disease. Trans fats contain dangerous amounts of low-density lipoprotein cholesterol which floods the arteries with plague, which in turn exponentially increases the risk of stroke and heart attacks. There is a negative correlation between blood pressure and sodium intake, limiting your body’s consumption of salt in your daily diet to a maximum of 1,500 milligrams can significantly help in the reduction of blood pressure which is ideal for heart health. Developing stronger and healthier bones and teeth are essential, especially for kids and teens in their formative years.
Calcium and magnesium are the main components that aid in this task; it is of the utmost importance to maintain a healthy diet that aids in this endeavor as a healthy bone structure can help reduce the chance of developing conditions such as osteoporosis and osteoarthritis in the later stages of life. Calcium can be found in a variety of foods, namely dairy products such as milk, broccoli, cauliflower, cabbage, and tofu. Magnesium is plentiful and can be found in a versatile list of foods from green veggies to various nuts and seeds. Foods high in added sugars and salt are detrimental to people with diabetes. Healthy eating habits can help elevate the body’s production of insulin, helping to manage the blood glucose levels. It is highly recommended to stay away from foods high in saturated and Trans fats.
Having a healthy lifestyle, complete with a well-balanced diet and physical activity can have a ripple effect on children. Parents who follow such lifestyles have a higher chance to pass these traits on to their children, as being role models and advocates of a healthy lifestyle can influence kids into living healthy lives of their own. A big part of this is encouraging balanced, home cooked meals over junk foods and other processed goods. Studies conducted in 2019 indicate that families that regularly enjoyed home cooked meals together had significantly more vegetables and fewer sugary foods in their diet. It is widely accepted that the human body requires at least 8 hours of sleep every day to function as intended as it allows the muscles to relax and recuperate and body and brain to recharge and prepare for the next day. An unhealthy diet can have a devastating impact and disrupt sleeping patterns making the body feel sluggish and unresponsive. Raised levels of acidity in the stomach can put a burden on the digestive system which can potentially disturb sleep. Having a healthy eating schedule can aid with sleep as eating before bedtime can put a strain on the body, making it focus on digesting a large meal packed with calories rather than preparing to sleep.