As children, we are constantly reminded to eat our veggies and avoid junk food. As adults, our struggle is ensuring we are getting as much nutrition from our diet to prevent getting sick or developing chronic diseases. It’s not always easy to stick to a healthy diet especially when our go-to places to eat are all fast-food chains, but its benefits have a dramatic effect on how we live our lives. Listed below are not so much tips but helpful reminders on what a healthy diet can do to your health.
- Weight loss
If you are someone looking to shed a few pounds and go down a size or two, then eating healthy is one way to go. A key concept when it comes to following a healthy diet is making sure you are eating a balanced portion of nutrients and calories. You are more conscious of the amount of sugar and unhealthy fat you take in, choosing instead to go for more nutrient-rich foods. Sticking to a normal weight also reduces your chances of developing chronic conditions like heart disease, diabetes, and in some cases certain types of cancer.
- Reduces the risk of cancer
Sticking to an unhealthy diet can predispose you to develop cancer. A diet rich in vegetables and fruits may help stop your cells from mutating which can lead to cancerous growth. A number of studies have corroborated that eating healthy can prevent certain types of cancer from developing such as cancer in the upper GI tract and colorectal cancer. A healthy diet can also help the body get rid of antioxidants which are a byproduct of metabolism. The accumulation of these antioxidants is associated with an increased risk of cancer.
- Boost your immunity
Just like a healthy diet can reduce your chances of developing cancer, it can also ensure you are less likely to get sick. When the body is equipped with the right amount of nutrients and calories, it can help produce stronger antibodies that fight off infection. Moreover, a nutrient-rich diet can hasten the repair of damaged cells or speed up the growth of healthier cells to replace old and damaged ones. And even when you do get sick, you won’t suffer from the symptoms as much and you’ll be able to recover faster.
- Improve heart health
When you stick to a healthy diet, you are also taking care of your heart. As stated by the Heart and Stroke Foundation of Canada, 80% of people with premature heart diseases could have been prevented through lifestyle changes. This includes following a healthier diet and regular exercise. Limiting the intake of trans fats is associated with a reduction in the risk of developing some form of heart disease. Reducing salt intake to 1500 milligrams per day can also help people suffering from high blood pressure. Salt and trans fats are all abundant in highly processed food and fast foods.
- Stronger bones and teeth
A diet that is high in calcium ensures the healthy and strength of your bones and teeth. It can also slow down bone loss associated with aging. Although calcium is associated with dairy products, it can also be obtained in food items like sardines, dark green vegetables, and calcium-fortified foods like fruit juices, cereals, and soy products. Enough vitamin D also ensures that calcium is absorbed by the body. This can be done by merely going outside and getting enough sunlight. Vitamin D can also be obtained from fortified cereals and oily fish.