We learned “health is prosperity” in our school days. But it seems like most of us have forgotten their true wealth. With our busy lifestyle, our eating habits have drastically deteriorated. We have forgotten what healthy eating is all about!
A balanced diet has countless advantages. These benefits are exceptional and long-term. It is therefore important that we understand the benefits of healthy eating and the effects on our well being.
Obesity and obesity are global health problems. Fortunately, a healthy diet can help alleviate this problem. Consuming more green vegetables, whole fruits, healthy fats (olive oil, fish oil, nuts and seeds), lean protein (skinless chicken breast, fish, eggs, mushrooms, tofu and lentils) and whole grains help reduce calorie intake. Increase satiety and lower BMI.
Healthy eating also helps balance hunger hormones, improves insulin sensitivity and maintains normal thyroid function, which aids weight loss and helps you live a healthy life.
Type 2 diabetes affects millions of people worldwide, regardless of age. Unhealthy eating habits, obesity, insulin resistance and genetic factors can lead to type 2 diabetes.
Changing your eating habits and lifestyle can certainly help reduce your risk or type 2 diabetes and its complications. Avoid eating sugary and junk foods. Eat healthy vegetables, beans, low glycemic index foods, dark chocolate, and healthy snacks to keep your cravings and hunger pangs at bay.
Excessive consumption of unhealthy foods, alcohol and smoking leads to an unhealthy heart. Cholesterol and triglyceride levels rise, causing a heart block that ultimately weakens the heart muscles. A healthy diet by including fresh green vegetables, fruits, fruit juices and vegetable protein sources in your diet, limiting meat intake and avoiding junk food, animal fat and sugary foods helps to lower cholesterol and improve heart health.
Cancer is the second leading cause of death worldwide. An unhealthy lifestyle and genetic factors can cause the cells in your body to divide exponentially, leading to abnormal cell functions.
Researchers have found that eating organic and unprocessed foods is the best way to keep cancer at bay. There are certain foods with nutrients that can inhibit cancer progression. These include berries, watermelons, broccoli, cabbage, tomatoes, garlic, turmeric, ginger and leafy greens
A healthy immune system helps keep infectious diseases, autoimmune diseases and the flu at bay. It helps with faster recovery and healing. Consume foods that are loaded with antioxidants, vitamins and minerals.
Eating healthy foods like blueberries, strawberries, oranges, grapefruit, leafy greens, carrots, tomatoes, cheese, milk, fatty fish, herbs and spices will help improve your immunity.
Eating healthy promotes brain health and increases your mood. Foods loaded with omega-3 fatty acids (olive oil, fatty fish, fish oil, nuts and seeds) help to maintain the cell membrane and normal brain function and promote synaptic plasticity. These foods are used as “diet therapy” for people with dyslexia, attention deficit disorders, schizophrenia, depression and bipolar disorders.
Vegetables, fruits, whole grains and probiotics are essential for maintaining good gut health and improving digestion. Dietary fiber is found in fruits and vegetables. Dietary fiber cannot be digested by humans, but the good intestinal bacteria ferment them, which helps them thrive and survive.
Fiber gives the stool more volume and improves bowel movements, which reduces constipation.
Probiotics such as yogurt, buttermilk, kimchi, probiotic drinks and sauerkraut help add more good gut bacteria, which in turn helps improve digestion.
Healthy eating also strengthens bones and teeth. Fish, milk, tofu, soy, leafy greens (except spinach), oranges, soaked beans, and nuts are great sources of calcium. You also need to get morning sun or eat egg yolk, liver, and saltwater fish for vitamin D.
Eating healthy foods has a direct impact on how quickly you age. Fresh greens, fruit, lean protein, fatty fish, whole grains, green tea, herbs and spices are loaded with antioxidants, vitamins, minerals and omega-3 fatty acids, which help to flush out the harmful free oxygen radicals from the body. This in turn helps to maintain the DNA structure and slow down the aging process.
Unhealthy oily junk food leads to breakouts and acne. The key to healthy skin is drinking water, green tea, and coconut water, as well as eating fruits, vegetables, oily fish, nuts, seeds, and whole grains.
Consume foods that are loaded with vitamins A, C, D, and E, and omega-3 fatty acids, and avoid trans fats and sugary foods. Pay attention to good hygiene and you will notice an improvement in your skin.
Vegetables and fruits are loaded with antioxidants. Antioxidants help to reduce oxidation stress in the body and thereby reduce inflammation. Unhealthy foods do the opposite. They have no nutritional value and the trans fats and high sugar content increase inflammation in the body, which leads to an increase in oxidation stress.
Avoid eating heavy, unhealthy, and high-fat foods. In the long run, eating light and healthy foods is the best solution to physical and mental stress.
Healthy eating also helps improve sleep quality. Late night snacks on junk food or ice cream, occasional dinner and the consumption of oily and heavy foods disrupt the normal biological cycle. This increases the likelihood of obesity and metabolic syndrome. It leads to poor digestion and concentration and you feel uncomfortable.
Eating healthy and at least three hours before going to bed promotes digestion, reduces stress and helps you sleep soundly.
Light and healthy eating keeps your energy levels high and your brain awake and makes you more active. This in turn increases your productivity (24). Try consuming super-foods that can help you lose weight, improve your energy level, and keep your brain active.
Healthy eating is directly related to a longer life and your quality of life. Healthy foods reduce inflammation and reduce the risk of various diseases.
The less a food is processed, the less impact it has on the environment and the climate. Eating organic, fresh vegetables, fruits, whole grains, vegetable proteins, chickens and eggs from farms, as well as wild fish and avoiding dairy products (as much as possible) is a smart way to contribute to sustainability.
Healthy eating has a number of health benefits. So stop eating unhealthy foods today and improve your life by choosing healthy foods. Not only will you get in shape, you will also feel mentally better and calmer. If you found this post helpful, click on the smiley button on the right. Share it with a friend who needs more intervention. Comment below if you have any questions. Take care of!