9 BENEFITS OF HEALTHY EATING

Why Healthy Eating Is Necessary For Your Life?

To say that healthy eating requires willpower is an understatement for anyone who fully appreciates the role of food in human life. As we know, healthy eating is not just about calories and restraining yourself from taking too many snacks. And it’s certainly not about drinking diet coke!

Healthy eating is about understanding the role of food, different nutrients, and how to acquire them for the proper functioning of your body. Please read more about the seven essential nutrients here. 

Human beings are habitual creatures.  Needless to say, bad habits are easier to adopt than good ones. That’s why you’ll probably never hear a smoker say they love smoking – yet they keep doing it to their own detriment and other people around them.

By the same token, healthy eating habits are hard to develop, just as bad eating habits are easy to develop. We tend to sacrifice long-term gains for instant gratification. We would rather eat the same garbage every day as long as it doesn’t cut into our television watching or video game habits. 

Read: The best healthy meal delivery services

Granted, our lifestyles are busy – justifiably or otherwise. Also given, is the fact that we have definite time per day to do so many things. As such, our lifestyle, health and wellness boils down to our values. In turn, our values shape our priorities.

The point of this article is to help you understand the importance of healthy eating to your life, longevity and survival. The following healthy eating benefits are not in any particular order, and neither are they exhaustive.

The Nine Benefits of Healthy Eating

1. Weight Loss

One of the most noticeable benefits of healthy eating is weight loss or weight control. Eating a nutritious diet full of fruits, vegetables, whole grains, dairy, and protein will help you maintain healthy body weight and desirable body composition.

That being said, it’s not all about what you eat, how much you eat is important too. You need to stay within your daily calorie requirement, which can easily be determined with a dietary guideline calculator.

The best part about losing weight is the benefits are two-fold. Not only will you look better and feel better about yourself, but you will also significantly lower your risk of developing or worsening chronic conditions like heart disease, hypertension, type 2 diabetes, osteoporosis, and even some types of cancers.

Unhealthy eating is an epidemic in the United States. Over one-third of the US, adults are overweight. By maintaining healthy body weight, you can help set the tone for the rest of the population.

2. Fights Diseases

A healthy diet is one of the principal methods of fighting against and managing various diseases and health conditions. Eating healthy will help you prevent heart problems, stroke, diabetes, and cancer. It will also aid in building strong bones and teeth as well as a healthy immune system.

Let’s look at each of the above individually to get a more comprehensive understanding.

Heart Disease & Stroke Prevention

According to the American Heart Association, 121.5 million adults over the age of 20 in the United States have at least one kind of cardiovascular disease. Many of these cases are premature. The good news is, premature cases of heart disease and stroke can be prevented by simply eating healthy and increasing physical activity levels.

To keep your heart healthy and avoid any issues from the start, reduce salt intake, and try to eliminate saturated fats. Instead, eat healthy fats like oily fish (salmon and trout), nuts & seeds (almonds, peanuts, hazelnuts, sunflower seeds), and green leafy vegetables (kale and spinach).

Diabetes Prevention

By far, the most common cause of type 2 diabetes is obesity. If you already have type 2 diabetes, a healthy diet will help you manage blood glucose levels while keeping blood pressure and cholesterol within target ranges. Moreover, it will prevent, or at the very least, delay any complications that can arise from diabetes.

If you don’t have type 2 diabetes, the same rules apply – Maintain a healthy weight and eat a balanced diet that is low in saturated fat and high in fibers found in whole grains. This will greatly reduce your chance of developing type 2 diabetes.

Cancer Prevention

People who are obese are more at risk of developing cancer. Moreover, those who are obese and develop cancer have a much worse outlook.

While you can’t completely prevent cancer, a healthy diet will give you the best chance of doing so. Diets rich in fruits, vegetables and fiber are proven to help protect against cancer.

For example, diets rich in fruits are shown to help prevent cancer of the upper gastrointestinal tract, and fiber rich diets are shown to help reduce the risk of liver cancer.

All in all, healthy eating can only be beneficial in the everlasting battle we all face against warding off cancer.

3. Improves Energy Levels

If you eat a balanced diet that includes unrefined carbs, proteins, and fats, with an emphasis on whole grains, healthy oils, vegetables, and fruits, you will have consistent and high energy levels throughout the day. This will allow you to keep active and be more productive at work, which only enhances the effect on your energy level.

It is recommended that you eat smaller, more frequent meals throughout the day, as to avoid a crash. Because your body gets most of its energy from carbohydrates, eat slower digesting carbs like whole-grain bread and starchy veggies. This will prolong your energy and reduce hunger pangs.

Note: Research shows that nearly 80% of people around the world don’t have enough iron in their bodies. It also suggests that 30% of people are anemic due to prolonged iron deficiency. An iron deficiency can cause fatigue, irritability, and low energy. The good news is this is completely curable. So, be sure to eat foods rich in iron, such as seafood, poultry, peas, and dark green leafy veggies. And a pro-tip for you, eat vitamin C concurrently with iron-rich foods, as vitamin C will help you absorb iron better. Foods like broccoli, kiwi, peppers, and tomatoes are full of vitamin C.

4. Enhances Overall Brain Function & Memory

Healthy eating has a direct impact on the way we think. When the body’s glucose levels are low, the brain is not receiving the energy it needs to stay focused. So, the healthier you eat, the healthier your brain will be.

Avoid eating foods high in fat and cholesterol as that can cause plaque to build up in brain vessels, thus damaging brain tissue and potentially causing a stroke.

The same goes for your memory. Healthy eating can help prevent dementia and cognitive decline as you age.

The best nutrients for your brain are vitamin D, C, and E, omega-3 fatty acids, and foods that are high in flavonoids (i.e fruits, onions, and even red wines) and polyphenols (i.e. dark chocolate, nuts, berries, soy). Just don’t overdo it on dark chocolate and red wine!

5. Boosts Metabolism & Improves Gut Health

Probiotics and prebiotics help good bacteria in your gut and colon thrive. These naturally occurring bacteria play an important role in metabolism and digestion. Certain strains of bacteria produce vitamin K and B, which improves digestion and colon health. The healthy bacteria in your gut even aids in fighting off harmful bacteria and viruses.

Fermented foods like kimchi, yogurt, sauerkraut, kefir, and miso are rich in probiotics. Prebiotics are a type of fiber, so foods like legumes, and fruits, grains, and vegetables are essential for gut health. Prebiotics promote regular bowel movements too, which helps prevent inflammation, bowel cancer, and diverticulitis.

6. Strong Bones & Teeth

With a diet that includes an adequate amount of calcium and magnesium, you can keep your bones and teeth strong. This will allow you to prevent osteoporosis and osteoarthritis later in life.

Foods like broccoli, cauliflower, cabbage, tofu, legumes, sardines, and low-fat dairy products are rich in calcium. Best sure to include those in your diet and you will reap the benefits of strong teeth and bones.

Note: Vitamin D will help you absorb calcium more effectively, so be sure to get outside in the sun or at a minimum supplement with Vitamin D.

7. Healthy Immune System

While there are many actions you can take to keep your immune system strong, a healthy diet is one of the most efficacious. A lot of people don’t realize that poor nutrition is a particularly pervasive cause of immunodeficiencies. Healthy eating will help support your immune system for the long haul.

8. Boosts Your Mood, Self Esteem & Sense of Well Being

Here are three benefits packed in one, as they all go hand-in-hand. It’s like a chain reaction. Studies show that a healthy diet will improve the mood of most people. The effect is pretty much immediate. Healthy eating allows you to maintain a stable blood sugar level throughout the day, which directly impacts the part of your brain that regulates mood.

Additionally, if you continue practicing healthy eating habits, your body will change. You will look better, which in turn, boosts your self-esteem. With a positive body image, you will naturally fend off depression, anxiety, and stress.

Furthermore, the simple realization that you are doing good for your body by eating well is an immediate mood booster.

All of this combined will give you a strong sense of well being. With that, you will keep active and your diet will remain on track. Not a lot of people think about how mental health relates to food, but in reality, the food we eat is one of the most vital aspects of a healthy mind. After all, a healthy mind is a healthy body.

9. Delays Aging & Increases Longevity

iets that are rich in nutrients prove to have a positive effect on life expectancy. Conversely, diets full of processed food and overeating will likely lead to a shorter lifespan. Both processed foods and overeating cause extra stress on the body as it takes more work to break down and metabolize the food.

While a healthy, well-balanced diet can’t guarantee a longer life span, as there are so many factors that come into play, it is certainly more advantageous for longevity than an unhealthy diet.

Regardless of lifespan, healthy eating will surely delay the physical effects of aging.

Let’s dig in a little deeper…

As we age, the importance of keeping our skin healthy becomes more apparent, with wrinkles probably being the biggest cosmetic concern. Certain foods can help promote anti-aging. Take tomatoes, for example, they have vitamin C, which helps build collagen, making your skin look firmer. Another example is berries, which are full of antioxidants. Antioxidants are great for promoting cell regeneration for new skin. And by simply being more hydrated, which can be achieved through drinking more water and eating fruits and vegetables, you can reduce and prolong wrinkles, like the ever pesky crow’s feet.

What’s more, a healthy diet leads to better, more restful sleep, which is a major factor for longevity and preventing diseases and dementia. The better you eat, the better you sleep, and thus, the better chance you have of living a long and rewarding life.

Summary

Now that we’ve discussed the benefits of healthy eating and some of the types of foods you should eat to enjoy each of these benefits, let’s sum up what a healthy, balanced diet necessitates.

So, What’s a Healthy Diet?

A healthy diet is one that provides the body with essential nutrition from the seven main categories of nutrients in one form or another.

Generally, the diet comprises fluids, macro and micronutrients, and adequate calorie intake. It will include little to no processed food and sweetened beverages – think whole grains, fruits, and vegetables.

Both a plant-based and animal-based diet can be healthy, as long as they contain all the proper nutrients (i.e. vegans must find a way to get adequate vitamin B12 intake, as vitamin B12 is mainly found in animal products). 

Simple and General Rules for Healthy Eating

• Vegetables, fruits, and starchy foods make up the bulk of your meals, while the remaining part of your diet is dairy and protein.

• Total fat intake should include no more than 10% saturated fats (replace saturated fat with polyunsaturated fat if you can).

• Eat at least 5 portions of fruits and veggies per day.

• Eat at least two servings of fish per week.

• Don’t eat more than 6 grams of salt per day.

• Avoid or reduce processed meat, refined carbohydrates, sugar-sweetened drinks, and nutritionally poor snacks.

• Drink lots of water.

Considering the above, your macronutrient ranges should look as follows: 45-65% carbohydrates, 20-35% fats, and 10-35% protein.

It doesn’t have to be complicated. If you need to count calories and macronutrients to start, do it! Once you get the hang of it, you will be able to eye things out. It doesn’t have to be perfect, it just has to be balanced.

More Healthy Eating Hacks

1. Drink plenty of water (that’s a worthy repetition!).

2. Make a plan for your diet, as writing it down will keep you honest.

3. Take baby steps so you can stay on track and you don’t give up on healthy eating.

4. Start by journaling and closely monitoring your food so you know exactly what you are consuming until healthy eating becomes natural and habitual.

5. Keep unhealthy foods out of sight.

6. Exercise a few times a week, as that will greatly enhance the benefits of healthy eating.

Further reading:

Why and how to eat healthy.