Eating well helps keep you healthy and reduces your risk for some diseases. It also improves your energy and mood.
A healthy diet is low in added sugars, sodium and saturated fats. It includes seafood, lean meats and poultry, whole grains, beans and nuts. It is high in fiber and nutrient-dense vegetables, fruits and herbs.
Boosts Immune System
Our immune system is a complicated collection of cells, antibodies and organs that fight everything from the common cold to COVID-19. And while vaccinations help build immunity against specific diseases, a healthy diet can super-energize our immune systems by supplying nutrients like Vitamin A (which give fruits and veggies their vibrant orange hues, such as squash, sweet potatoes, pumpkin and carrots), Vitamin C, zinc and antioxidants.
Yogurt and other probiotic foods supply healthy bacteria that strengthen our gut microbiome and decrease inflammatory responses. Antioxidant-rich foods, like tomatoes, bell peppers and berries, offer protection against free radical damage. And sulfur-rich foods, such as garlic and onions, are infection fighters. In fact, researchers have found that a diet high in whole foods, low in ultra-processed items, can lower disease risk and increase immune function, browse around here.
Reduces Mental Stress
A poor diet during periods of stress can be a vicious cycle. If you eat too much, you can end up with sluggishness and weight gain; too little and you’ll struggle to function effectively.
During times of stress, the body releases the hormone cortisol, which can increase hunger and lead to overeating. It also triggers the storage of fat, which contributes to weight gain.
To keep your weight in check and provide your body with the nutrition it needs, eat small, frequent meals throughout the day to help stabilize blood sugar and curb cravings. Try to eat complex carbohydrates like brown rice and starchy vegetables and lean proteins, such as chicken, fish, nuts, seeds and legumes. These foods provide your brain and nervous system with energy, and they also contain the amino acids needed to make mood-boosting serotonin and neurotransmitters.
Clear Skin
Clear skin is just as it sounds—a complexion free of spots, rashy patches or other forms of blemishes like blackheads, whiteheads, papules, cysts and nodules. In fact, a clear complexion should look radiant and glowing.
Boosting your diet with foods rich in probiotics and omega-3 fatty acids can help clear your skin. Probiotics are good bacteria that help control inflammation while omega-3 fatty acids reduce dryness and improve elasticity in the skin.
Try incorporating more yogurt, kefir, kimchi and other fermented foods to get your probiotic fix, or opt for high-quality supplements that contain a blend of these good bacteria. A diet that is rich in vitamin C, which helps brighten the skin and reduce redness, may also be beneficial. You can find this powerful antioxidant in berries, greens and tomatoes.
Strengthens Bones & Teeth
A well-balanced diet provides the nutrients required for healthy teeth and bones. Calcium, found in dairy products, nuts and dark green leafy vegetables, is especially good for teeth and bone health. It also helps keep blood pressure in check, and promotes heart and nerve function.
Phosphorus, another bone-building mineral, can be found in meats and legumes, as well as in some dairy products. A diet rich in Vitamin C, which improves phosphorus absorption and boosts immunity, can help prevent tooth decay.
Conclusion:
Certain dietary fibers, like those in beans, fruits, vegetables and whole grains, have been shown to increase the absorption of calcium. This can help maintain healthy teeth and bones as we age. Additionally, chewing food stimulates saliva production, which decreases acidity and helps wash away bacteria that cause tooth decay.
