1- Weight loss
Losing weight can help to reduce the risk of chronic conditions . lF a person is overweight or obese ، they have a higher risk developing several conditions ، including :
heart diseasa *
non - insulin dependent diabetes mellitus *
poor bone density *
some cancers *
Whole vegetables and fruits are lower in calories than most processed foods . A person looking to lose weight should reduce their calorie intake to no more than what they require each day .
Determining an individual is calorie requirements is easy using dietary guidelines published by the unitedstates government .
Maintaining a healthful diet free from processed foods can help a person to stay within their daily limit without having to count calories .
Fiber is one element of a healthful diet that is particularly important for managing weight . plant-based foods contain plenty of dietary fiber، which helps to regulate hunger by making people feel fuller for longer .
in 2018، researchers found that a diet rich in fiber and lean proteins resulted in weigh loss without need for counting calories .
2- Reduced cancer risk
An unhealthful det can lead to obesity ، which may increase a person is riks of developing cancer . weighing within a healthful range may reduce this risk .
Also، in 2014 ، the American society of Clinical Oncology reported that obesity contributed to a worse outlook for people with cancer .
However، diets rich in fruits and vegetables may help to protect against cancer .
ln a separate study from 2014 ، researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract . they also found that a diet rich in vegetables ، fruits ، and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer .
Many phytochemicals found in fruits ،vegetables ،nuts ، and legumes act as antioxidants ، which protect cells from damage that can cause cancer Some of these antioxidants include beta-carotene ، lycopene ، and vitamins A، C، and E .
trials in humans have been inconclusive ، but results of laboratory and animal studies have linked certain antioxidants to a reduced incidence of free redical damage associated with cancer .
3- Diabetes management
:Eating a healthful diet can help a person with diabetes to
lose weight ، if required *
manage blood glucose levels *
* keep blood pressure and cholesterol within target ranges
* prevent or delay complications of diabetes
It is essential for people with diabetes to limit their intake of foods high in saturated and trans fats .
4- Heart health and strok prevention
According to the heart and Stroke Foundation of canada ، up to 80 percent of cases of premature heart disease and stroke can be prevented by making lifestyle changes ، such as increasing .levels of physical activity and eating healthfully
According to figures published in 2017 ، as many as 92.1 million people in the U.S. have at least one type of cardiovascular disease . these conditions primarily involve the heart or blood vessels .
There is some evidence that vitamin E may prevent blood clots ، which can lead to heart attacks . the following foods contain :high levels of vitamin E
almonds *
peanuts *
hazelnuts *
sunflower seeds *
green vegetables
the medical community has long recognized the link between trans fats and heart-related illnesses ، such as coronary heart disease .
If a person eliminates trans fats from the diet ، this will reduce their levels of low-density lipoprotein cholesterol . This type of cholesterol causes plaque to collect within the arteries ، increasing the risk of heart attack and stroke .
Reducing blood pressure can also be essential for heart health .،and limiting salt intake to 1.500 milligrams a day can help
salt is added to many processed and fast foods ، and a person hoping to lower their blood pressure shoud avoid these .
5- The health of the next generation
Childrenlearn most health-related behaviors from the adults around them and parents who model healthful eating and exercise habits tend pass these on .
Eating at home may also help . in 2018 ، researchers found children who regularly had meals with their families ate more vegetables and fewer sugary foods than their peers who ate at home less frequently .
in addition ، children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices .
6- Strong bones and teeth
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 *
cabbage *
canned fish with bones *
tofu *
legumes *
Also، many cereals and plant-based milks are fortified whith calcium .
magnesium is abundant in many foods ، and the best sources are leafy green vegetables ، nuts ، seeds ، and whole grains .
in 2016 ، researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue .
A diet wiht a 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 .
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- lmproved gut health
the colon is full of naturally occurring bacteria ، which play important roles in metablism 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 in vegetables ، fruits ، legumes ، and whole grains provides a combination of prebiotics that help good bacteria to thrive in the colon .
Fermentend foods ، such as yogurt ، kimchi ، sauerkraut ، miso ، and kefir ، are rich in probiotics .
Fiber also promotes regular bowel movements ، which can help to prevent bowel cancer and diverticulitis .
Fiber also promotes regular bowel movements ، which can help to prevent bowel cancer and diverticulitis .
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 anea .
canned fish with bones *
tofu *
legumes *
Also، many cereals and plant-based milks are fortified whith 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 wiht a 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- lmproved 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- lmproved gut health
the colon is full of naturally occurring bacteria ، which play important roles in metablism 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 in vegetables ، fruits ، legumes ، and whole grains provides a combination of prebiotics that help good bacteria to thrive in the colon .
Fermentend foods ، such as yogurt ، kimchi ، sauerkraut ، miso ، and kefir ، are rich in probiotics .
Fiber also promotes regular bowel movements ، which can help to prevent bowel cancer and diverticulitis .
Fiber also promotes regular bowel movements ، which can help to prevent bowel cancer and diverticulitis .
10- Getting a good night is 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 anea .