A healthy diet includes a variety of multicolored fruits and vegetables, whole grains, carbohydrates, beneficial fats, and lean protein.
Eating healthy food means avoiding foods that contain large amounts of salt and sugar, and we explain the following benefits of healthy foods:
Contribute to weight loss: as a healthy diet free from processed foods helps to maintain the recommended daily caloric limits without resorting to it, and fiber is an important element in a healthy diet, as plant foods contain lots of dietary fiber, which in turn helps to control hunger by increasing the feeling of satiety for a longer period, and it is worth noting that vegetables and fruits contain fewer calories than most processed foods.
As researchers found in 2018 that a diet rich in fibers and proteins free of Fat: It led to weight loss without having to count the calories consumed during the day.
Reducing the risk of cancer : An unhealthy diet may lead to obesity, which can raise the risk of cancer, and on the other hand helps diets rich in fruits and vegetables protect against it, where researchers indicated in a study conducted in 2014, that following a diet rich in fruits reduces the risk of cancer of the upper digestive system, they also found that following a diet rich in vegetables, fruits, and fiber reduces the risk of colon and rectal cancer, and that a diet rich in fiber reduces the risk of liver cancer
Many chemicals are pate found in fruits, vegetables, nuts, legumes, act as antioxidant to protect cells from damage that can cause cancer.
Diabetes control: a healthy diet may help a person with diabetes lose weight, regulate blood glucose levels, maintain blood pressure and cholesterol within normal levels, and prevent or delay complications of diabetes, as diabetics should limit eating high-sugar foods And salt, as well as avoid high fried foods with saturated and trans fats.
Maintaining a healthy heart and brain
s a diet free of trans fats reduces harmful cholesterol levels, which causes deposits inside the arteries, which increases the risk of heart attacks and strokes, and many processed and fast foods contain high amounts of salt, Which is recommended to reduce its consumption to regulate blood pressure and thus maintain a healthy heart.
Maintaining healthy bones and teeth
The calcium and magnesium-rich diet necessary for bone and dental health reduces the risk of osteoporosis and osteoarthritis in the long term, and calcium-rich foods include low-fat dairy products, broccoli, broccoli, And legumes, while magnesium can be found in leafy vegetables, nuts, seeds, and whole grains.
Mood Improvement: Evidence indicates a close relationship between diet and mood, and researchers found in 2016 that a diet with a high glycemic load, such as purified sugars, soft drinks, cakes, white bread, and biscuits, could cause increased symptoms Depression and fatigue.
Improving memory: A healthy diet may help reduce dementia and cognitive decline. In a study conducted in 2015, it was established that consumption of some nutrients such as vitamin E, vitamin C, vitamin D, omega-3 acids, and fish, limits these. Adverse effects are useful in such cases.
Improving the health of the gut: As the colon is full of beneficial bacteria that play an important role in metabolism and digestion, vitamins E and B produce some strains of these bacteria that benefit the colon, as it helps to combat harmful bacteria and viruses, and it has been shown that following a diet Low in fiber and high in sugars and fats lead to a change in intestinal microbes, which increases inflammation, and it has been observed that a diet rich in vegetables, fruits, legumes, and whole grains provides a mixture of beneficial bacteria or what is known as probiotics (in English) Yeh: Probiotics), and compounds Albraibiotik (in English: Prebiotics) that helps beneficial bacteria to grow in the colon