6 Awesome Tips on Healthy Food

healthy food

A portion of healthy food means eating an adequate amount of foods rich in nutrients. Nutrients are ingredients that provide us with energy. They are required by an organism for healthy growth, maintenance, and reproduction.

Nutrients are classified as proteins, carbohydrates (CHO), fats, water, minerals and vitamins.

Our body needs protein to stay healthy and function properly. Protein is an important component that boosts our energy and transports oxygen throughout our body in our blood. Eggs, dairy, milk, seafood, cheese, almonds are some of the protein-rich foods.

Carbohydrates are one of the three macronutrients, accompanying proteins and fats. Carbohydrates are a prime source of energy for the body. Carbs are supportive in charging our brain, heart muscles, and central nervous system. Carbohydrates give energy to our bodies to move.

Fats are very helpful to conserve our brain and heart health. Fats keep low-density lipoprotein (LDL) levels low and high-density lipoprotein (HDL) levels high in our body, which helps protect against heart disease and brain attack. Some high fat-foods are fatty fish (mackerel, salmon, trout), cheese, nuts, butter, olives, etc.

Vitamins and minerals are important materials that our body needs to grow and function the right way. People should meet their nutritional requirements through healthy diet patterns that comprise nutrient-dense foods.

Fruits, vegetables, grains, nuts, seeds, seafood, leafy greens, garlic, eggs, are some of the most nutrient-dense foods.

Eating garlic on a daily basis keeps the cardiovascular system healthy and keeps a person active and energetic.

How does healthy food affect the body?

More than half of the world’s diseases are caused by poor eating habits. We ignore foods that are essential to maintain our physical as well as mental health. That’s why our body lacks important nutrients we need, we start having mood swings, also suffer a lot of diseases.

A well-balanced diet is important for keeping us fresh and energetic throughout the day and to fight against various diseases. If our diet is deficient in nutrients, our immune system gets weakened and we lose the ability to resist different diseases.

Role of calcium in bone strength:

Foods rich in calcium keep our teeth and bones strong. About 99% of calcium is in our teeth and bones. We need to attain enough calcium from the food we eat.

On a daily basis, our body excretes calcium through nails, feces, sweat, and skin. If we don’t get enough calcium from our diet, our body takes it from our bones. If this continues, our bones will weaken and break eventually.

Vitamin D is essential to absorb calcium, so make sure you’re having a diet that contains an adequate amount of vitamin D. Lack of vitamin D leads to insufficient calcium absorption from the diet.

Vitamin D is obtained in 3 ways:

  • From sunlight
  • From supplements
  • Healthy foods (Fortified foods, cod liver oil, egg yolk, fortified milk, orange juice, rice, and oat) are some foods rich in vitamin D.

How does healthy food help us?

Healthy food saves us from various diseases. A person having a good diet stays happy and fresh all day long and does his duty with dedication and strength.

A diet rich in fruits, vegetables, low-fat milk assists maintain blood pressure and cholesterol levels, which reduces the risk of heart diseases. Eating a variety of healthy foods like fruits, vegetables, dairy, meat on a daily basis eliminates the need for foods that are high in fat and sugar, a major cause of weight gain.

Some sources report that it is possible to avoid 80 percent of premature heart diseases with an increase in physical activity and a healthful diet.

Foods to fight cancer

Having large amounts of foods such as fruits, cereals, beans, berries, spinach, cruciferous vegetables, soybeans containing phytochemicals may reduce the risk of certain cancers. Chemicals produced by plants having beneficial properties called phytochemicals.

A common phytochemical is a lycopene that is chemically a carotene. Lycopene is found in many red color fruits and vegetables. Lycopene acts as an antioxidant in our body protecting us from cancer and many other harmful diseases. It is evidence in few studies that high consumption of lycopene less the risk of prostate cancer.

Sun-dried tomato, fresh tomatoes, guava, watermelon, papaya, pink grapefruit are some of the foods containing lycopene.

Is healthy food expensive?

Not being able to afford good and nutritional food is one of the biggest obstacles in staying healthy and meeting our daily diet needs.

No doubt that many healthy foods are expensive but we need to think that we spend a lot of money on unnecessary and useless things. So why can’t we spend the same amount on the betterment of our health?

There is nothing wrong with that. When you choose the right and healthy diet pattern, and invest your money on healthy foods, you avoid spending money on medicines which you’ve to buy for the treatment of diseases caused by malnutrition. And in this way, we can cure many ailments through nutrient-dense foods.

Can healthy foods make you fat?

There are some nutritious foods that increase our weight helpfully.

Rice: is a high-calorie and high-carbs food that contributes to weight gain.

Bananas: are high in sugar, due to which your weight gains speedily. Banana is a high-calorie food as well.

Salmon: People who want to gain weight can eat Salmon that is rich in fats.

Dark chocolate, milk, dried fruits, whole grain bread, are some of the main sources to weight gain effectively.

It is important to keep in mind that whatever food we eat, must always be eaten according to our hunger and need. Because excess of everything is bad.

WHO defines Healthy Food

According to the World Health Organization, by eating a sustainable healthy diet, made up of a variety of foods that are safe to consume, we can boost our health and better fight diseases. Healthful diet for women throughout pregnancy and for children in the early years of life, set them up for a healthy youth and the next generation.

WHO healthy diet list

  • Fresh fruits,
  • legumes,
  • oats,
  • vegetables,
  • whole grains,
  • pulses,
  • nuts,
  • seeds,
  • wheat,
  • brown rice,
  • millet

Foods both delicious & healthy

Fruits like bananas, apples, oranges are the best sources of vitamin C, fiber, potassium, and vitamin B6. You can also make smoothie with these delicious fruits that is filled with vitamins and minerals which can help you maintain a healthy and vigorous heart, bone health and boost immunity.

In the morning, drinking water on an empty stomach and eating date improves our internal system. Dates are among the healthiest fruits with many health ingredients.

Mango, peach, lemon relieve fatigue, protects from heart and brain diseases, and help fight against deadly disease like cancer. Lemon is also recommended for weight loss. These fruits are also very useful for hair and skin shine and repair.

Besides this, strawberry, olives, pears, grapes are also very healthful fruits.

Almonds, walnuts, pistachio contain antioxidants and fibers, and it is very beneficial for those who suffer from constipation. Increasing the intake of dried fruits makes up for the lack of fiber that solves the problem of constipation. In addition, these dried fruits also compensates for vitamin E, potassium, magnesium deficiencies.

Almond is a good source of omega 3 that is beneficial for brain development and enhance memory, also it is useful for heart diseases.

Pecan and peanuts are also very rich in carbs, fiber, protein and vitamins.

These dried fruits are very useful not only in terms of health but also in terms of taste.

Besides that seafood (salmon, trout, shellfish), vegetables (broccoli, pumpkin, tomatoes, garlic, cauliflowers), grains (brown rice, oats, millet, cereal), Dairy, legumes, these are all very delicious and healthy foods which we must include in our daily diet.

You must always keep in mind that whatever food you’re taking, what effect does it have on your body? You need to choose natural and healthful food for yourself and your loved ones as well.

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