Top 10 Benefits of a Healthy Diet

This article will examine the top benefits of having a balanced diet each day.

Top 10 Benefits of a Healthy Diet

Gloseeker Article Writer

The benefits of a healthy diet have been proven through research right around the world. Your diet has a profound impact on your reproductive health and all of the processes that occur in your body. It even affects your ability to remember facts and make decisions. This article will examine the top benefits of having a balanced diet each day.

Maintain Good Heart Health

Like other organs in your body, your heart needs specific nutrients in sufficient quantities each day. These nutrients include omega-three fatty acids, which help to protect the heart. If you have a stressful job or are otherwise exposed to high levels of stress regularly, it's important that your diet has foods that supply you with omega-three and omega-six fatty acids. Studies by Azin Mohebi-Nejad et al have shown that omega-three fatty acids increase arterial dilation and mechanical function in your heart. 

Fibre and monosaturated fats also have an important role to play in heart health, so you should ensure that you have foods that are rich in fibre every day. Eliminating fat completely from your diet is not a good idea because your heart does best when it has access to monosaturated fats in small quantities. You can get fibre from fruits and vegetables and you should have a mix of these to ensure that you are getting a wide range of other nutrients as well, including B vitamins.

Doctors often suggest dietary changes for people who have hypertension. One of the recommended approaches to hypertension is known as the DASH diet. This is used along with medication to help reduce your blood pressure and bring it back to the recommended level. In this program, patients are advised to eat poultry, fish and, beans. They should also avoid too much sugar and full-fat dairy products, in order to experience the healthy result they want, which is a reduction in blood pressure.


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Prevent Fatigue

If you find that you're tired all the time, your doctor may talk to you about your diet. A diet that is rich in sweet drinks and other sugars increases your glycemic index. This will make you feel fatigued. That may surprise you since people sometimes feel like they get a short term boost from drinking something sweet. If your whole diet consistently induces biscuits, pastries and cakes, you will eventually start to feel constant, inescapable fatigue that is directly linked to what you have chosen to eat.

Decreased Risk of Cancer

Studies have shown that people who choose to follow a specific type of diet are less likely to develop cancer. Patients who have already been diagnosed with cancer have also been shown to benefit from changes in their diet. If an individual knows that cancer is in their family, their doctors will usually recommend that they stick to a diet that supports wellness and reduces their risk of developing the disease. Eating healthy helps to prevent people from developing any type of cancer, even if they are genetically predisposed to it.

Antioxidants in food combat the free radicals that have been linked to cancer. A healthy meal that is rich in foods that are packed with antioxidants should be consumed at least once a day. These foods include fruits, vegetables, legumes, and nuts. Also add other foods that contain Vitamin C, A, and E to your diet to help prevent this disease.

Improve Eye Health

Whether you're very young or are happily approaching a century on this earth, you will need to take good care of all of your organs, including your eyes. Macular degeneration can be prevented by ensuring that you have certain vitamins and other nutrients on a regular basis. Your vision does not have to decrease with age and with modern technology, good nutrition can support your eyes.

Nutrients like lutein support eye health. You should also ensure that your diet regularly includes Vitamin E and Zinc. If you aren't yet getting these in sufficient amounts, talk to a qualified nutritionist or dietitian about how you can adjust the way that you eat, to improve your eye health. Eating eggs and green, leafy vegetables will help but do this in moderation.


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Improve your Mood

Your food has a profound effect on your mood. There are even niche restaurants that have taken advantage of this fact and focus solely on recipes that help to boost a patron's mood. Foods that are rich in selenium have this effect and can be beneficial to women who suffer from PMS.

While adding certain foods to your diet can improve your mood, including too many others can actually make you depressed. Too much sugar can have a negative effect on the body, causing even children to feel sad without another cause. If you find that your mood drops several hours after you have a meal,l that is rich in sugar, you will need to adjust your diet.

Bear in mind that sugar comes from several sources. If you eat a lot of cake, even cake with frosting, your body will break that down to simple sugars. Similarly, lots of bread, biscuits, and other simple starches will be readily broken into sugars like glucose. It's important to restrict your intake of such tasty, popular additions to your meals so that you can feel balanced and relaxed throughout your day.

Keep your Joints healthy

Joint pain can restrict your movements and your lifestyle. If you like to walk in the evenings after work but you're in too much pain to do that, you'll feel miserable. There are certain foods that prevent joint pain, even in people with arthritis. These include cherries, walnuts, and salmon.

Individuals who are not affected by any type of arthritis can also have healthier joints if they maintain a healthy diet. If you're an athlete, your diet should be rich in fatty fish and other foods that supply you with omega six and omega-three fatty acids, which help to fight inflammation ad joint pain. You should also include sources of calcium and vitamin C.


Decreased Risk of Dementia

Diseases that have dementia as a symptom are more prevalent in people who did not frequently have certain types of nutrients in their diet when they were younger. It is important to note that in many cases, dementia is not something that shows up overnight. It's the accumulation of years of eating in a specific way.

Researchers have seen that the brain damage which leads to dementia starts decades earlier. At that point, individuals will not notice the changes. By the time the symptoms of dementia are sen, a lot of damage will have already been done. Talk to your physician about the changes that you can make today to keep your brain healthy.

Prevent Leaky Gut

Several people have found that they have developed a condition which is known as leaky gut. This is linked to several factors, including an imbalance in the microflora in their intestines. This can affect their ability to properly digest and absorb the nutrients that are in the foods that they eat.

People with leaky gut can develop several conditions, all of which result from their body not absorbing the correct quantities of the nutrients that it needs for specific tasks. If your doctor has diagnosed you with leaky gut syndrome, they will recommend dietary changes that can help to fix the condition.

A healthy diet that is rich in both prebiotics and probiotics can help you to heal from a leaky gut. Probiotics are good bacteria or healthy bacteria that are meant to help your gut work in the ways that it's designed to do. They are supposed to be in your intestines in certain quantities but sometimes, due to injury, the overuse of antibiotics, and other problems, their numbers die out.

You can make your diet healthier by adding a probiotic supplement to your diet. You'll also need to have prebiotics, which are foods that probiotics need to do well in your gut. Prebiotics are foods like onions and high-fibre foods. You should have these foods regularly to support optimal health. 

Increased Energy

Your diet can help you to have more energy. Apart from foods that supply your body with potassium and nutrients that your muscles need, you'll also need to stay hydrated. Being dehydrated and losing salts without replacing them, can make you feel exhausted. Your body needs carbohydrates, proteins, and fats in balanced quantities for energy, so ensure that your meals all have adequate amounts of these.


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Maintain a Healthy Weight

Whether you need to lose weight or put on muscle, your diet can help. Protein helps a lot with building muscle, which is essential for good performance on the job. Protein is also necessary for good brain function. If you want to lose weight, complex carbohydrates such as yams and sweet potatoes will keep you feeling full for longer and prevent you from snacking. Foods like celery burn fat while providing you with valuable antioxidants.


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