Seen & Heard
Benefits of Healthy Eating
By Eunicia Tan , Executive ( Sea Sports & Recreation )
In a nutshell , a healthy diet includes a variety of fruits and vegetables of many colours , whole grains and starches , good fats , and lean proteins , while avoiding foods with high amounts of added salt and sugar .
1 . Weight Loss Reducing calorie intake to no more than what is required each day aids in weight loss . Whole vegetables and fruits are lower in calories as compared to most processed foods . Maintaining a healthy diet free from processed foods can help a person to stay within their daily limit without the need to count calories . Fibre is one component of a healthy diet that is particularly important for managing weight . Plant-based foods contain a lot of dietary fibre , which helps with controlling appetite by making people feel fuller for a longer period of time .
2 . Reduced Cancer Risk Obesity from an unhealthy diet may increase the risk of developing cancer . Hence , maintaining one ’ s weight within a healthy range may reduce this risk . Many phytochemicals found in fruits , vegetables , nuts , and legumes act as antioxidants . It protects the cells from the damage that can cause cancer . Some of these antioxidants include beta-carotene , lycopene , and vitamins A , C , and E .
3 . Diabetes Management Sustaining a healthy diet can help a person with diabetes to lose weight ( if required ), manage blood glucose levels , keep blood pressure and cholesterol within ideal ranges and prevent or delay complications of diabetes . It is essential for people with diabetes to control their food intake by cutting down on food with added sugar and salt , and to avoid fried foods high in saturated and trans fats .
4 . Heart Health and Stroke Prevention The clinical network has long recognised the link between trans fats and heartrelated illnesses , such as coronary heart disease . If a person eliminates trans fats from their diet , this will reduce their levels of low-density lipoprotein cholesterol .
This type of cholesterol causes plaque to gather within the arteries , increasing the risk of heart attack and stroke .
Reducing blood pressure can likewise be essential for the wellbeing of the heart and limiting salt intake to 1,500 milligrams a day can help .
5 . Health of the Next Generation Kids usually model after their parents ’ behaviour or adults around them . Thus , parents who adopt a healthy eating and exercise habits tend to pass it on to their kids too . In 2018 , researchers found that kids who regularly had meals at home with their families ate more vegetables and fewer sugary foods than their peers who ate at home less frequently .
6 . Strong Bones and Teeth A diet with sufficient calcium and magnesium is necessary for strong bones and teeth . Having strong and healthy bones is vital in preventing osteoporosis and osteoarthritis in the later stages in life .
Food that are rich in calcium : Low-fat dairy products Broccoli Cauliflower Cabbage Tofu Legumes
Food that are rich in magnesium : Leafy green vegetables Nuts Seeds Whole Grains
7 . Better Mood In 2016 , researchers found that high glycaemic food intake may cause increased symptoms of depression and fatigue . Carbohydrate foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI ( Glycaemic Index ) rating . High GI food includes sugar , sugary foods , soft drinks and white rice . Meanwhile some fruits and vegetables are low or medium GI foods that will break down more slowly and cause a gradual rise in blood sugar levels over time .
8 . Improved Memory Adopting healthy eating habits may help prevent dementia and cognitive decline . A study from 2015 found the following nutrients and food to be beneficial in protecting against these negative effects : Vitamin C , D and E , mega-3 fatty acids , flavonoids and polyphenols , and fish .
9 . Improved Gut Health The colon is full of naturally occurring bacteria , which assumes significant functions in metabolism and digestion . Certain strains of bacteria additionally produce vitamins K and B , which is beneficial to the colon . These strains also help to fight harmful bacteria and viruses . A diet rich in vegetables , fruits and whole grains provides a combination of prebiotics and probiotics that help good bacteria to develop in the colon . Fibre also promotes regular bowel movements , which can help to prevent bowel cancer and diverticulitis .
10 . Getting Good Sleep There are many factors that could contribute to disruptive sleep patterns . One example is sleep apnea and it occurs when the airways are repeatedly blocked during sleep . Risk factors include obesity , drinking alcohol , and consuming an unhealthy diet . Reducing the alcohol and caffeine intake can help to ensure restful sleep , whether or not a person has sleep apnea .
8 RESORT VIEW
Source : https :// www . medicalnewstoday . com / articles / 322268