Overview
Eating healthy is one of the most important things you can do for your body. It won’t only help you maintain a healthy weight, but will also reduce the risk of chronic diseases and improve your overall well-being.
A balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, lean protein, and whole grains, can provide your body with the essential nutrients it needs to function at its best.
In this article, we will list some of the top benefits of eating healthy and why you should start adopting this lifestyle today.
What are the benefits of healthy eating?
1. Maintains healthy weight
Eating a healthy, balanced diet can help you maintain a normal weight. To achieve this goal, you need to consume foods that are high in nutrients and low in harmful substances.
A healthy weight will lower the risk of chronic diseases, such as heart disease, diabetes, and certain cancers.
Related: You Deserve to Eat Well
2. Boosts energy and stamina
Consuming complex carbohydrates, protein, and healthy fats boost your energy levels and improves stamina. Carbohydrates are the primary source of energy for the body. However, you need to focus on complex carbs.
Complex carbs contained in whole grains and fruits supply your body with energy throughout the day. Protein is essential for building and repairing tissues. Additionally, healthy fats found in nuts and avocados can support brain function.
3. Reduces the risk of chronic diseases
A diet that is rich in beneficial foods will prevent and manage chronic diseases. For example, fiber reduces cholesterol levels and lowers the risk of heart disease.
Several studies identified dietary habits as the primary leading factor that contributes to chronic illnesses.
4. Improves brain function and mood
The brain requires a steady supply of nutrients to function properly. Researchers found that consuming foods high in omega-3 fatty acids, such as salmon and walnuts, can optimize cognitive function and reduce the risk of depression.
Additionally, fruits and vegetables reduce the risk of cognitive decline and improve overall brain function.
5. Promotes better sleep
Your body needs certain nutrients to produce the hormone melatonin, which regulates sleep. Therefore, if you consume foods that contain high levels of the amino acid, tryptophan, you can significantly improve your circadian rhythm. Examples of these foods include turkey and bananas.
Furthermore, avoiding caffeine, alcohol, and sugar before bed will do wonders for your sleep hygiene.
6. Enhances digestive health
Eating a healthy diet enhances digestive health by promoting regular bowel movements and reducing the risk of digestive disorders (e.g., constipation, bloating, diarrhea).
Foods that are high in fiber help regulate bowel movements and improve digestion. Moreover, consuming fermented foods (e.g., yogurt, kefir) promotes the growth of healthy gut bacteria and improves overall digestive health.
7. Strengthens immune system
Vitamin C is a classic immune system booster that reduces the risk of infections. Additionally, foods that are high in antioxidants, such as berries and nuts, might limit inflammation and improve immune function.
A strong immune system will prevent and fight off infections and diseases.
8. Improves skin health
A balanced diet improves your skin health by providing your body with the essential nutrients it needs to build and repair skin cells. Nutrients, such as vitamins A, C, and E, as well as zinc and selenium, are important for maintaining healthy skin.
What a balanced diet looks like?
After listing the benefits of healthy eating, we need to touch on the topic of a balanced diet.
Back in the day, organic food was uniquely available in health food stores, and only a few people could afford it.
Today, organic food is basically found in every supermarket out there, and the prices are getting lower, allowing medium-income individuals to buy it.
The question is: what exactly is organic food, and why is it part of a balanced diet?
According to the United States Department of Agriculture (USDA), ‘organic’ is a label given to food or other agricultural products that have been grown following strict USDA standards. These standards involve forbidding the use of synthetic fertilizers and pesticides, as well as performing genetic engineering on crops to improve their resistance to diseases and pests. Of course, the process is much more complicated.
Nevertheless, growing organic food require very special care and can turn out to be quite expensive. As a result, these products reach the consumer at high prices, which poses more questions:
- Are these products really worth it?
- Are there any real benefits after consuming organic foods compared to conventionally grown food?
Well, let’s find out the answer together.
Rich in nutrients
Numerous studies have analyzed the content of organic food and compared it to conventionally-grown food.
The results showed that organic food is richer in vitamin C, iron, magnesium, and phosphorus. Additionally, higher levels of phytochemical antioxidants were present.
For most people, this is one of the main reasons why they buy organic food.
Rich in omega-3 fatty acids
As you may know, omega-3 fatty acids have potent anti-inflammatory properties. They also play a role in keeping your blood vessels healthy. These effects lower the risk of heart disease, inflammatory conditions (e.g., arthritis), and chronic metabolic diseases (e.g., diabetes mellitus).
When the scientific community approved the evidence supporting the benefits of omega-3 fatty acids, people started looking for rich sources of these compounds ever since. And that’s where organic food comes in.
In one study, it was found that milk produced by organically raised cattle yielded higher levels of omega-3.
Related: Foods with Healthy Fats
Low in cadmium
Cadmium is a toxic chemical found in soil and is naturally absorbed into plants; this is especially true for crops grown by using chemical fertilizers. This toxin has detrimental effects on our bodies, as well as the environment.
Unfortunately, most chemically-processed food is rich in this chemical – a phenomenon that could explain the growing incidence of chronic diseases, such as cancer.
Takeaway message
Eating healthy is vital for maintaining a healthy weight, reducing the risk of chronic diseases, improving brain function and mood, enhancing digestive health, promoting better sleep, and strengthening the immune system.
By incorporating a variety of nutrient-dense foods into your diet and moderating portion sizes, you can reap the benefits of a healthy lifestyle. Start small by making simple changes to your diet, such as adding more fruits and vegetables to your meals, then gradually work your way towards a balanced diet that is rich in nutrients and low in calories. Your body will thank you for it!
We hope that this article managed to highlight the top benefits of watching what you eat and moderating portions.
