healthy eating with a bowl of vegetables

5 Benefits Of Healthy Eating6 min read

5 Benefits Of Healthy Eating

Nowadays a lot of people have a bad diet, especially because of fast foods or the food who is in majority in the Walmart of your city.

Adopting a healthy diet can change a lot of things in your life.

To encourage you to eat healthfully, we are going to show you 5 main benefits to eat healthy food.

In 2020, The U.S. adult obesity rate stands at 42.4%, the first time the national rate has passed the 40% mark, and further evidence of the country’s obesity crisis.

The national adult obesity rate has increased by 26% since 2008. 

So take care of yourself and adopt a healthy eating.

1 | Stronger Bones

Vegetables are great for your bones. It is one of the best sources of vitamin C, which stimulates the production of bone cells!

Also, there are some studies that suggest that the antioxidant effects of vitamin C may protect bone cells from damage. 

Vegetables also appear to increase bone mineral density, which is also referred as “bone density” (It’s a measure of the amount of minerals contained in a certain volume of bone).

High consumption of green and yellow vegetables has been linked to increased bone mineralization in childhood and maintenance of bone mass in young adults.

Eating lots of vegetables has also been shown to benefit older women.

A study of women over 50 found that those who ate onions most often had a 20% lower risk of osteoporosis than women who rarely ate onions.

Here are some good sources of calcium :

  • Milk, cheese and other dairy foods
  • Green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
  • Soya beans
  • Tofu
  • Soya drinks with added calcium
  • Nuts
  • Bread and anything made with fortified flour
  • Fish where you eat the bones, such as sardines and pilchards

Here are some good sources of vitamin D :

  • Oily fish, such as salmon, sardines and mackerel
  • Eggs
  • Fortified fat spreads
  • Fortified breakfast cereals
  • Some powdered milks

If you have osteoporosis, you can find more information HERE.

*Osteoporosis is a bone disease that decreases the density of the bone and changes its micro-architecture. The bone is more fragile, less resistant and therefore the risk of fracture increases

2 | Weight Loss

Eating low-carb vegetables is very good for your body.

They are packed with nutrients, and you can eat very large amounts without going over 20 to 50 net carbs per day.

As a result, a diet based primarily on lean protein sources and vegetables contains all the fiber, vitamins and minerals you need for good health.

Some examples :

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber

HERE are other vegetables who are low in carbs.

3 | Hearth Health

According to the Heart and Stroke Foundation of Canada, up to 80% of cases of premature heart disease and stroke can be prevented by making lifestyle changes, such as increasing levels of physical activity and increasing physical activity. Healthy eating.

For many, vitamin E can prevent blood clots, which can lead to heart attacks.

The following foods contain high levels of vitamin E:

  •  Almonds
  •  Peanuts
  •  Hazelnut
  •  Sun-flower seeds
  •  Green vegetables

Here are some foods to give your body all the nutrients it needs for good health. Nutrient-rich foods contain minerals, protein, whole grains, and other nutrients, but are lower in calories:

  •  A variety of fruits and vegetables
  •  Whole grains
  •  Low-fat dairy products
  •  Skinless poultry and fish
  •  Nuts and legumes
  •  Non-tropical vegetable oils

Click HERE to go deeper in this subject

4 | Better Mood

Omega-3 fatty acids can play a role in the functioning of the brain, a lack of omega-3 fatty acids can lead to mental health problems.

Omega-3 fatty acids are abundant in fatty fish like sardines, salmon and mackerel.

According to a study published in the Journal of Epidemiology and Community Health, which analyzes the relationship between fish consumption and the risk of depression.

In their analysis of the results, the study authors found that people who ate the most fish were less likely to experience symptoms of depression.

Here are some food rich in Omega-3 easy to find :

  • Wild Alaskan salmon
  • Sardines
  • Anchovies
  • Mackerel
  • Other oily fish
  • Walnuts
  • Flax and chia seeds
  • Canola oil

 – Bananas
They are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
As you know there is sugar in bananas, when paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. If your blood sugar levels are too low, you will be more inclined to irritability and mood swings.

bananas for healthy eating

Finally, bananas, especially when still green on the skin, are a great source of prebiotics (a type of fiber that helps feed healthy bacteria in your gut). A robust gut microbiome is associated with lower rates of mood disorders.

 – Beans and Lentils
Beans and lentils are high in fiber and vegetable protein, and are also packed with healthful nutrients.

They are an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters.

Finally, they are a good source of zinc, magnesium, selenium and non-heme iron, which can also boost your morale.

 – Oats
Oats are also very good to boost your mood.

You can eat them as cereals in the morning.

Fiber helps slow your carbohydrate digestion, allowing for a gradual release of sugar into the bloodstream to keep your energy level stable.

They’re also high in iron, which may improve mood!

5 | Better Memory

The brain is the most important part of you, so you need to take care of him. Improving your memory is very useful for all the things that you do in your life.

Brain-boosting foods tend to contain one or more of the following :

  •  Antioxidants, such as flavonoids or vitamin E
  •  B vitamins
  •  Healthful fats
  •  Omega-3 fatty acids

 – Fatty Fish
Fatty fish are an abundant source of omega-3 fatty acids.

They have been linked to lower blood levels of beta-amyloid the protein that forms damaging clumps in the brains of people with Alzheimer’s disease.

[IMPORTANT] choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack.

 – Berries
The natural plant pigments that give berries their brilliant hues, also help improve memory.

berries for healthy eating
walnuts for healthy eating

 – Walnuts
Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

Research show that the best foods for the brain are the same foods that protect your heart and blood vessels, the food mentioned above are one of them.

Conclusion :

Healthy food as a lot of good impact. We saw 5 benefits of healthy eating, these are the main one. These Benefits are:
Stronger bones (vitamin C, calcium);
– Weight loss (vegetables are very good because they contain a lot of fiber, vitamins and minerals);
– Heart Health (vitamin E);
– Better mood (Omega-3 fatty acids, vitamin B6) Bananas and Oats are effective; 
– Better memory (antioxidants, such as flavonoids or vitamin E, B vitamins, healthful fats, omega fatty acids, vitamin K).


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