WHAT ARE THE BENEFITS OF EATING HEALTHY? Part2

A healthful diet includes a variety of fruits and vegetables of many colors, whole grains and starches, good fats, and lean proteins.

Eating healthfully also means avoiding foods with high amounts of added salt and sugar.

In this article, we look at the top 10 benefits of a healthful diet, as well as the evidence behind them

6. Strong bones and teeth

Children learn healthful behaviors from their parents.

A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.

The following foods are rich in calcium:

·         Low-fat dairy products

·         Broccoli

·         Cauliflower

·         Cabbage

·         Canned fish with bones

·         Tofu

·         Legumes

Also, many cereals and plant-based milks are fortified with calcium.

Magnesium is abundant in many foods, and the best sources are leafy green vegetables, nuts, seeds, and whole grains.

7. Better mood

Emerging evidence suggests a close relationship between diet and mood.

In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue.

A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.

8. Improved memory

A healthful diet may help prevent dementia and cognitive decline.

A study from 2015 identified nutrients and foods that protect against these adverse effects. They found the following to be beneficial:

·         Vitamin D, C, and E

·         Omega-3 fatty acids

·         Flavonoids and polyphenols

·         Fish

Among other diets, the Mediterranean diet incorporates many of these nutrients.

9. Improved gut health

The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.

Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses.

A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area.

However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon.

Fermented foods, such as yogurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics.

Fiber is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables.

Fiber also promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis.

10. Getting a good night's sleep

A variety of factors, including sleep apnea, can disrupt sleep patterns.

Sleep apnea occurs when the airways are repeatedly blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet.

Reducing the consumption of alcohol and caffeine can help to ensure restful sleep, whether or not a person has sleep apnea.

Quick tips for a healthful diet

Exchanging soft drinks for herbal teas is a positive change in a person's diet.

There are plenty of small, positive ways to improve the diet, including:

·         swapping soft drinks for water and herbal tea

·         eating no meat for at least 1 day a week

·         ensuring that produce makes up about 50 percent of each meal

·         swapping cow's milk for plant-based milk

·         eating whole fruits instead of drinking juices, which contain less fiber and often include added sugar

·         avoiding processed meats, which are high in salt and may increase the risk of colon cancer

·         eating more lean protein, which can be found in eggs, tofu, fish, and nuts

A person may also benefit from taking a cooking class, and learning how to incorporate more vegetables into meals.

A doctor or dietitian can also provide tips on eating a more healthful diet.