A healthful diet consists of lots of vegetables and fruits of different colors, whole grains, lean proteins, starches and good fats. Eating a well-balanced diet means avoiding foods that have higher amount of added salt and sugar. Read on to know about 7 benefits of a healthy diet.
Losing weight may help to lessen the risk of serious conditions. If you are over-weight or obese, then you have greater risks of getting several health problems such as:
Whole vegetables and fruits have low amount of calories in them than those processed foods. If you want to lose weight, then make sure you lessen the intake of calorie to not more than what you will need in a day. By knowing calorie requirements, you can plan out proper diet to stay healthy and fit. Maintaining a healthy diet that is completely free from processed foods enables a person to stay within their daily limit without counting on the calories.
Fiber is an important element of healthful diet that can help to manage weight. Plant-based foods have lots of dietary fiber in them that can control hunger by making people feel better for a long time. As per the research, a diet that is rich in lean proteins and fiber can lead to weight loss without counting on calories.
When you eat an unhealthy diet, this can be the reason for obesity and might increase the risk of a person for developing cancer. Weighing within a normal range can decrease possible risks with the disease. According to the American Society of Clinical Oncology, obesity can lead to inferior outlook for people suffering from cancer. But the diets that are rich in vegetables and fruits can protect against cancer.
As per the researchers, a diet that has high amount of fruits can lessen the chances of getting cancers for your upper gastrointestinal tract. They have also found that a diet that is rich in fruits, vegetables and other fibers can lessen the risks of colorectal cancer and a diet which is rich in fiber can reduce the probable risks of developing liver cancer. Many phytochemicals have already found in vegetables, fruits, nuts and legumes that act in the form of antioxidants and protect cells from further damage leading to cancer. Some of these antioxidants are Vitamins A, C and E, beta-carotene and lycopene.
The trials conducted in humans are questionable, however the results of animal and laboratory studies are associated with some antioxidants that can lessen the incidence of free radical damage related to cancer.
Eating a well-balanced diet enables a person with diabetes to:
It is necessary for people suffering from diabetes to restrict the intake of foods that have added salt and sugar. Also, it is advised that you do not eat fried foods that have high amount of saturated as well as trans fats.
As per the figures published earlier, a good percentage pf people have at least one kind of cardiovascular disease that involve the blood or heart vessels. According to the Heart and Stroke Foundation of Canada, nearly 80 percentof cases of premature heart disease and stroke can be avoided when you make certain changes in your lifestyle such as – eat healthy food and increase your physical activity.
As per some evidence, Vitamin E can prevent blood clotting thus, causing heart attacks. The following foods have higher amounts of Vitamin E:
The medical sector has already found that there is a link between trans fats and heart-related diseases like coronary heart disease. If an individual reduces trans fats from the diet, then this will lessen the levels of low-density lipoprotein cholesterol. The cholesterol can cause plaque that gather within the arteries which can enhance the chances of getting heart attack and stroke.
Lessening the level of blood pressure is necessary for improved heart health, and restricts the intake of salt to 1,500 milligrams in a day. Salt is generally present in different kinds of fast and processed foods and a person who needs to have low blood pressure should avoid all of them.
Children should be taught about most health-related behaviors from their adults around them and parents should act as a model so that they eat healthy foods and practice regular exercises.
Eating at home can be of great help as children who enjoy meals with their families will eat more vegetables and fewer sugary foods than their peers who eat less at home. Besides, children who would like to take part in cooking and gardening should be more likely to have healthful lifestyle and dietary choices.
A diet that has sufficient amount of calcium and magnesium is essential for your strong bones and healthy teeth. When your bones remain healthy, this can help to prevent osteoarthritis and osteoporosis in future.
The following foods have rich amount of calcium in them:
Also, there are many plant-based milks and cereals that have high calcium in them. Magnesium is present in different foods and the best sources are green vegetables, whole grains, nuts and seeds.
As per the evidence, there is a good relationship between your diet and mood. Researchers have found that a diet that has higher glycemic load can lead to increased symptoms of fatigue and depression. Also, a diet with high glycemic load consists of different refined carbohydrates, such as the ones found in soft drinks, white bread, biscuits and cakes. Besides, whole fruit, vegetables and whole grains have lower glycemic load.
By maintaining a healthy diet, you can improve your overall mood, which may help alleviate depression and reduce the need for medical intervention. You can consult with private doctors in London for assistance with your dietary plan.