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Benefits of Healthy Eating



Benefits of Eating Healthy

Healthy food

Healthy food is defined as eating different types of foods, which provide the body with the nutrients needed to maintain health, feel good, and have energy. Good nutrition is important for all groups, and these nutrients include carbohydrates, proteins, fats, minerals, vitamins, and water.

Benefits of healthy food

Cardiovascular health

Eating a healthy diet helps maintain a healthy heart, as eating certain types of foods may increase the risk of heart disease, so knowing which foods to avoid and which ones to increase in the diet is important to keep your heart healthy. on heart health. For example, whole grains are an important source of fiber and other nutrients that help regulate blood pressure and heart health in general. Reducing the amounts of saturated fats and trans fats is also important for lowering the level of cholesterol in the blood, thus reducing the risk of coronary heart disease and heart attacks. Stroke This is because the high level of cholesterol in the blood may cause the formation of deposits in the arteries, which leads to infection with these diseases, in addition to that, increasing the intake of vegetables and fruits helps to reduce the intake of foods rich in fats, and these vegetables and fruits contain substances found in Plants help prevent cardiovascular disease.

Bone and dental health

Eating a balanced and healthy diet contributes to building and maintaining strong bones from an early age, and practicing physical activity and avoiding some of the risk factors helps. For example, the body needs sufficient amounts of calcium to strengthen bones, but it also needs the presence of vitamin D to absorb calcium in the body. It is worth noting that poor bone health may cause health conditions such as rickets, osteoporosis, and an increased risk of bone fractures as a result of falls in advanced life. Among the foods that are rich in calcium: are dairy products, leafy vegetables, soybeans, nuts, and others. Foods rich in vitamin D, they are eggs, and oily fish such as salmon, sardines, and mackerel, and foods fortified with vitamin D are also a rich source.

Maintain energy levels

Eating a healthy, balanced diet is one of the best ways to conserve energy and avoid feeling tired. For example, eating breakfast helps to enhance the feeling of energy during the day, and eating meals during fixed periods helps the body to guess the time of the next meal and thus regulate the feeling of hunger and maintain a constant level of energy.

Carbohydrates or so-called starches are considered an important source of energy, as they help to maintain energy levels in the body steadily, if complex carbohydrates are eaten, such as those containing high levels of fiber, but foods rich in simple carbohydrates such as sugars provide the body with energy All at once, this energy soon disappears at the same speed, causing many health problems.

Although carbohydrates are the most important source of energy in the body, the body may also use fats and proteins for energy when the body runs out of carbohydrates, and it is worth noting that proteins and fats need a period. It is also important to introduce foods that contain proteins such as chicken, fish, etc., in addition to moderate amounts of monounsaturated fats and polyunsaturated fats such as nuts, avocados, seeds, and others. For a healthy and energy-producing diet.

Memory and brain health

The brain needs approximately 20% of the total daily energy of a person, so its work is greatly affected by the foods that are eaten, as the brain needs glucose to support cellular activities in it and to supply neurons with it through the bloodstream. the blood. Some studies also indicate the impact of foods eaten during a person’s life on the structure and functioning of the brain, for example, foods rich in omega-3 fatty acids, such as fish, provide the brain with structural materials that help maintain neurons, Omega-3 fatty acids are also essential for transmitting information between brain cells, and foods rich in sugars and saturated fats stimulate the intracellular oxidation process, causing damage to cell membranes.

Fitness and obesity prevention

Improving nutritional habits and eating healthy food is one of the most important factors for obtaining a healthy weight, and these habits include a lot of eating vegetables and fruits, whole grains, lean meat, and low-fat dairy products and reducing the intake of sugars. Now and then, the important thing is to eat it in moderation.

How to get healthy food

A healthy and balanced diet can be obtained by following these steps:

  • Eat at least five servings of vegetables and fruits per day: more than a third of the daily food should consist of vegetables and fruits, and they can be eaten either fresh, canned, dried, or drink their juice, but it is important to pay attention not to exceed the amount of fruit in the form of Smoothies over 150 milliliters per day.
  • Dependence of diets on starchy carbohydrates: Choose wholegrain as much as possible, as more than a third of the food should consist of starchy carbohydrates, as starches are a good source of energy, and contain a variety of nutrients. It is preferable to choose foods that contain a large amount of fiber, such as brown rice and wholewheat pasta, in addition to keeping the potato peels and not removing them, and eating types of white bread that contain large amounts of fiber. Great fiber.
  • Eat some milk products or alternatives, and choose low-fat and low-sugar types: milk, cheese, yogurt, and other important sources of proteins, calcium, and some vitamins. Milk and milk made from soybeans are considered alternatives to milk and its derivatives.
  • Eat beans, fish, eggs, meat, and other sources of proteins: These foods, in addition to being an important source of proteins, are also a source of minerals and vitamins.
  • Also, beans and peas are a good alternative to meat because they are rich in proteins and fibers, and contain a small amount of fat.
  • It is also preferable to eat two servings of fish per week, as at least one of them should be oily fish.
  • Choosing unsaturated oils and eating them in small quantities: All types of oils contain large amounts of energy, so they should be eaten in moderation, but unsaturated fats such as vegetable oils, olive oil, and sunflower oil are considered healthier than other fats.
  • Reducing the intake of foods rich in fat, salt, and sugar: such as chocolate, soft drinks, butter, and ice cream.
  • Drink plenty of fluids: It is recommended to drink 6-8 glasses of water daily.
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