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