What are the benefits of a healthy diet?

A healthy diet includes a variety of fruits and vegetables in different colours, whole grains and starches, good fats and nonfat proteins.

A healthy diet also means avoiding foods that are high in salt and sugar.

In this article we will look at the 10 most important benefits of a healthy diet and the evidence to support them.

1. Weight Loss

Weight loss can help reduce the risk of chronic illness. If a person is overweight or obese, the risk of developing several diseases, among other things, is higher:

Heart disease

Insulin-independent diabetes mellitus

Low bone density

Certain types of cancer

Whole fruits and vegetables contain less calories than most processed products. A person who wants to lose weight should not reduce their calorie intake to levels higher than those required daily.

The calorie requirements for a person can be easily determined by using dietary guidelines published by the US government.

Maintaining a healthy diet free of processed foods can help a person meet his or her daily calorie limit, excluding calories.

Fiber is an element of a healthy diet and is especially important for weight management. Vegetable foods contain large amounts of fiber, which helps regulate hunger by keeping people healthy for longer.

In 2018, researchers found that a high-fiber diet leads to weight loss without counting calories.

2. Reducing Cancer Risk

An unhealthy diet can lead to obesity, which can increase the risk of cancer. Weighting within a healthy range can reduce this risk.

The American Society of Clinical Oncology also reported in 2014 that obesity contributes to the poor prospects for people with cancer.

However, a diet rich in fruits and vegetables can help protect against cancer.

In a separate study in 2014, researchers found that a fruit-rich diet reduces the risk of upper gastrointestinal cancer. They also found that a diet rich in vegetables, fruits and fiber reduces the risk of gastrointestinal cancer, while a diet rich in fiber reduces the risk of liver cancer.

Many of the phytochemicals found in fruits, vegetables, nuts and legumes act as antioxidants to protect cells from damage that can cause cancer. These antioxidants include beta-carotene, lycopene and vitamins A, C and E.

No results have been obtained in human trials, but laboratory and animal studies have linked some antioxidants to reduced free radical damage associated with cancer.

3. Diabetes Therapy

A healthy diet can help a person with diabetes to eat healthy food:

If necessary, to lose weight

Check the blood sugar level.

Keep blood pressure and cholesterol within target range

Prevention or delay of diabetes complications

For people with diabetes, it is important to limit food intake with sugar and salt addition. It is also better to avoid fried foods with a high content of saturated and trans-fatty acids.

4. Heart Health and Stroke Prevention

According to data published in 2017, 92.1 million people in the United States suffer from at least one type of cardiovascular disease. These diseases primarily affect the heart or blood vessels.

According to the Heart and Stroke Foundation of Canada, up to 80% of premature heart disease and stroke can be prevented by lifestyle changes such as increased physical activity and healthy eating habits.

There is some evidence that vitamin E can prevent blood clots that can lead to heart attacks. The following foods contain high levels of vitamin E:

Almond

Peanut

Hazelnut

Sunflower seed

Greens

The medical community has long recognized the link between trans-fatty acids and heart diseases such as coronary heart disease.

When a person eliminates trans-fats from their diet, this reduces low-density lipoprotein cholesterol. This type of cholesterol causes plaque accumulation in the arteries, which increases the risk of heart attack and stroke.

Reducing blood pressure can also be critical to heart health, and can help limit salt intake to 1500 milligrams per day.

Salt is added to many fast food and fast food products, and a person who wants to reduce their blood pressure should avoid this.

5. Next Generation Health

Children learn most health-related behaviours from adults around them, and parents, who are examples of healthy eating and exercise, tend to transmit them by inheritance.

Eating at home can also help. In 2018, researchers found that children who had regular meals with their families ate more vegetables and less sugar than their peers, who ate less at home.

In addition, children who were involved in gardening and cooking at home were more likely to choose healthy eating and living habits.

6. Tough Bones and Teeth

A diet with sufficient amounts of calcium and magnesium is essential for strong bones and teeth. Maintaining healthy bones is crucial to prevent osteoporosis and osteoarthritis later in life.

The following products are rich in calcium:

Low fat dairy products

Broccoli

Cauliflower

Cabbage

Tinned fish with bones

Tofu

Impulses

In addition, many cereals and vegetable dairy products are enriched with calcium.

Magnesium is abundant in many foods and the best sources are green leafy vegetables, nuts, seeds and whole grains.

7. Better Mood

Recent data show a close relationship between nutrition and mood.

In 2016, researchers found that a diet with high glycemic load can cause increased symptoms of depression and fatigue.

A diet with high glycemic load contains many refined carbohydrates, such as in soft drinks, cakes, white bread and cookies. Vegetables, whole fruits and whole grains have a lower glycemic load.

While a healthy diet can improve the general mood, people with depression should seek medical help.

8. Improved Memory

A healthy diet can help prevent dementia and reduced cognitive ability.

A study conducted in 2015 identified the nutrients and foods that protect against these harmful effects. They found the following useful:

vitamins D, C and E

omega-3 fatty acids

flavonoids and polyphenols

Fish

Among other diets, the Mediterranean diet contains many of these nutrients.

9. Improving Intestinal Health

The large intestine is full of natural bacteria, which play an important role in metabolism and digestion.

Some strains of bacteria also produce vitamins K and B, which are beneficial to the large intestine. These strains also help fight harmful bacteria and viruses.

A diet low in fiber, rich in sugar and fat, changes the intestine microbiome and increases inflammation in this area.

However, a diet rich in vegetables, fruits, legumes and whole grains offers a combination of prebiotics and probiotics that help good bacteria thrive in the large intestine.

Fermented foods such as yogurt, kimchi, sauerkraut, miso and kefir are rich in probiotics.

Diet fiber is an easily available prebiotic that is abundant in legumes, grains, fruits and vegetables.

Fiber also promotes regular bowel movements, which can help prevent colon cancer and diverticulitis.

10. Good Night Sleep

Various factors, including sleep apnea, can impair sleep.

Sleep apnea occurs when the airways are blocked many times during sleep. Risk factors include obesity, alcohol consumption and unhealthy diet.

Reduced consumption of alcohol and caffeine may contribute to a calm sleep, regardless of whether a person suffers from sleep apnea or not.