Healthy food is one that is good or beneficial for health or that provides it. The organism works on the basis of vitamins, minerals and multiple substances and nutrients that food provides. But they are not only necessary to carry out daily activities, but a correct selection and food planning can prevent numerous diseases and conditions that, in many cases, occur precisely due to intake of unhealthy food and bad habits, such as smoking or consuming alcohol.
One of the examples of healthy food lists is the one that contains the Mediterranean diet, which is made up of varied products that, together, provide the necessary nutrients for day-to-day life, while preventing diseases such as atherosclerosis and cholesterol. In addition to having a varied and balanced diet, it is also important to follow a series of healthy habits, such as exercising, avoiding stress as much as possible, and getting enough rest.
It is important to know that exclusive diets should not be carried out, since most of the foods and products that exist are necessary to maintain good health, that is, it is necessary to maintain a stable weight and avoid obesity while consuming them. carbohydrate-rich foods, which should make up 50 percent of a normal person’s diet. Prioritizing the intake of the foods included in this list of healthy foods should not imply the exclusion of other products that are also necessary for the body to carry out its functions.
Nutrition is very important for the quality of life of people, with three pillars that help maintain good health: rest, food and exercise. The question is how to balance these three functions. A healthy diet involves consuming different food groups at each meal to achieve a balanced supply of nutrients and protein.
Basic guidelines for a Health Food
The exact composition of a balanced diet is determined by the characteristics of each person, for example, age, sex and lifestyle. Although the needs of someone who works in an office are different from those of someone who does more physical work, the principles of healthy eating remain the same.
Today there are many who do not reach a minimum in the intake of fruits, vegetables, legumes, cereals and nuts. In addition, a greater amount of hypercaloric foods, sugars, salt, and fats are consumed.
Regarding the latter, the WHO indicates as preferable the consumption of those that are naturally found in foods such as fish, avocado, nuts and olive oil (unsaturated fats). Likewise, it urges to reduce the consumption of those present in butter, coconut oil and fatty meat (saturated fats) as well as those derived from processed products.
If your diet is far from being considered healthy and you find it difficult to change your habits, it is best to start with small actions. Gradually including vegetables in every meal and choosing fresh seasonal fruits are some of them.
The Health Food Benefits
1. It keeps you strong
Eating foods rich in nutrients and protein is essential to keep muscles strong. For its part, both vitamin D and many of the B are also attributed properties that promote energy intake.
Also, according to research published in the journal Diabetes Care, consuming healthy fats and protein along with carbohydrates can prevent your blood sugar from fluctuating and your energy levels from plummeting mid-morning.
2. Protect your immune system
The immune system is the foundation of health. Their mission is to protect you from everything potentially harmful, such as viruses and bacteria, attacking them when they enter your body.
Paying attention to your diet is a good way to reduce the chance of infection and prevent colds. As there are climates that favor the appearance of the latter, if you live in one of them it will also be necessary to adopt concrete measures such as washing your hands frequently and maintaining good hygiene.
3. Keeps skin healthy
The skin is the largest organ of your body and therefore you must take care of it. Consuming vitamins is associated with a reduced chance of developing skin cancer.
4. Prevents osteoporosis
If you want strong bones, dairy products, fish, fruits and vegetables are essential in your shopping basket. Keeping salt at bay can also help prevent it.
5. Regulates intestinal transit
Fruits, vegetables, and dairy products rich in probiotics are always well received by bacteria in the digestive tract. For its part, fatty and fried foods are not recommended.
6. Improve your mood
It is proven that there are foods that contribute to improving your mood. The reason is that they help the body to secrete certain hormones (endorphins, serotonin) that cause a feeling of happiness and well-being.
In fact, according to a study presented at the American Psychiatric Association congress held in 2016, some foods could even contribute to improving symptoms of depression.
Taking care of your diet will help alleviate some of the effects associated with somewhat complicated times for the body’s defenses, such as spring and autumn.
7. Reduce stress
Certain foods have the ability to moderate the production of stress-inducing hormones, such as cortisol and adrenaline. Some of them like oranges contain vitamin C, while others like salmon are rich in omega-3 acids.
Dark chocolate increases the blood flow of the brain, thus influencing the level of attention. In addition, thanks to a study carried out at the University of Clarkson, it was verified that it contributes to reducing the negative effects of caffeine (for example, increased anxiety).
8. Improves brain performance
A diet rich in vegetables, fruits, fish, and nuts helps reduce memory impairment, concentration, and other brain functions.
Eating foods rich in omega-3 acids such as fish, walnuts and avocados translates into better brain function and therefore higher performance and higher productivity at work.
Training the brain is a daily and constant challenge in which you must leave the comfort zone. If you need ideas, consult the ones we proposed in this article in order to keep you young and wide awake.
9. Take care of the health of your future children
Everything you eat throughout your life, even in childhood, affects the fertility and health of the future baby. One more than enough reason to start eating more fresh food today.
10. Protect the heart
Some foods like whole grains help reduce levels of bad cholesterol, highly damaging to the heart. A healthy diet implies that it is low in sodium, so following it contributes to maintaining blood pressure at the appropriate levels.