Benefits of Healthy Food
Cardiovascular Health
A healthy diet helps keep your heart healthy. Eating certain types of foods may increase your risk of heart disease . Knowing what foods to avoid and those that should be increased in your diet is important to maintain. On heart health. For example, whole grains are an important source of fiber and other nutrients that help regulate blood pressure and overall heart health. Reducing the amount of saturated fats (Saturated Fats) and trans fats is important to reduce the cholesterol level in the blood, thus reducing the risk of coronary artery disease and heart attack And Stroke, because high blood cholesterol can cause plaque formation in the arteries, leading to infection. In addition, increased intake of vegetables and fruits helps to reduce the intake of high-fat foods, As a These vegetables and fruits contain substances found in plants that help prevent cardiovascular disease.
Bone and dental health
A balanced and healthy diet contributes to the building and maintenance of strong bones from an early age, helps exercise and avoids certain risk factors. For example, the body needs sufficient amounts of calcium to strengthen bones, but it also needs the presence of vitamin D in order to absorb calcium in the body. Poor bone health can lead to health conditions such as rickets, osteoporosis , and increased risk of bone fractures as a result of falling into advanced stages of life. Foods that are rich in calcium are: dairy products, leafy vegetables, soybeans, nuts and others. Vitamin D-rich foods are eggs, oily fish such as salmon, sardines and mackerel, and vitamin D-fortified foods are also a rich source.
Maintain energy levels
A healthy and balanced diet is considered the best way to conserve energy and avoid feeling tired. For example, breakfast helps to enhance the feeling of energy during the day, and eating meals during fixed periods of time helps the body to guess the time of the next meal and thus regulate the feeling of hunger and maintain a constant level of energy.
Carbohydrates, or so-called starches , are an important source of energy. They help maintain energy levels in the body. If complex carbohydrates, such as those containing high fiber, are eaten, foods rich in simple carbohydrates such as sugars provide the body with energy. At once, this energy can disappear at the same speed, causing many health problems.
Although carbohydrates are the most important source of energy in the body, the body may also use fats (fats) and proteins (Protiens) to gain energy, too, when carbohydrates are depleted in the body. It is worth noting that proteins and fats need a period And the introduction of foods containing proteins such as chicken, fish, etc., as well as moderate amounts of monounsaturated fats and polyunsaturated fats such as nuts, avocados, seeds, etc. Ra is important for a healthy diet and energy product.
Memory and brain health
The brain needs about 20% of the person's total daily energy, so its work is heavily influenced by the foods that are consumed. The brain needs glucose to support its cellular activities and to supply Neurons through a stream the blood. Some studies also suggest the effect of foods eaten during a person's life on the structure and function of the brain. For example, foods rich in omega-3 fatty acids such as fish provide the brain with structural substances that help preserve neurons, Omega-3 fatty acids are also essential for the transmission of information between brain cells. Conversely, foods rich in sugars and saturated fats stimulate intracellular oxidation, causing damage to cellular membranes.
Fitness and prevention of obesity
Improving eating habits and eating healthy foods is one of the most important factors to gain healthy weight. These include eating lots of vegetables and fruits, whole grains, low-fat meats, low-fat dairy products, and reducing sugars. But the important thing is to deal with them moderately.
The way to get healthy food
Healthy and balanced food can be obtained by following these steps:
Eat at least five servings of vegetables and fruits per day: More than a third of the daily diet should consist of vegetables and fruits, and can be eaten either freshly, canned, or dried, or drink their juices. However, it is important to note that the amount of fruit in the form of Juices are about 150 milliliters per day.
Adoption of diets on carbohydrate starchy: (English: Starchy Carbohydrates) and the choice of whole grains ( in English: Wholegrain) as much as possible, it must consist of more than one - third of the food of carbohydrate starchy, where considered carbohydrates good source of energy, and contains a variety of elements Food. Choose foods that contain a large amount of fiber such as brown rice, Wholewheat Pasta pasta, as well as keeping the crusts of potatoes and not removing them, and eating white bread that contains quantities Large fiber.
Eat some dairy products or alternatives, and choose low-fat and low-sugar types: milk, cheese, yogurt, and other important sources of protein, calcium, and some vitamins. Milk and milk made from soybeans are also substitutes for milk and milk products.
Eat beans, fish, eggs, meat, and other protein sources . These foods, in addition to being an important source of protein, are also a source of minerals and vitamins. Classes and peas are a good alternative to meat because they are rich in protein, fiber, and contain a small amount of fat. Two fish are preferred each week, at least one of which should be oily fish.
Choose unsaturated oils and eat them in small quantities: all oils contain large amounts of energy, so they should be taken with moderation, but unsaturated fats such as vegetable oils, olive oil, and sunflower oil are healthier than Other fat.
Reduce intake of foods rich in fats, salts, and sugar: such as chocolate, soft drinks, butter, and ice cream.
Drink plenty of fluids: 6-8 glasses of water are recommended daily.
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