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What are the benefits of eating healthy

 Welcome to  Moaz Ashraf website 

What are the benefits of eating healthy 

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 .

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 .

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