13 Top Benefits Of Eating Healthy Foods

13 top benefits of eating healthy foods.

Eating healthy foods affects your general health and life, eating healthy foods and balancing your diet daily provides the needed nutrients for body to keep your bones, organs and muscles in optimum shape. These nutrients include fats, carbohydrates, protein, vitamins and minerals. Healthy eating may also help you maintain a healthy weight, boost your heart health, prevent diabetes and improve your brain function.

Healthy Foods: 13 Top Benefits Of Eating Healthy Foods.

Here are the list of the 13 top benefits of eating healthy foods.

#1. Weight Management:

Healthy foods comprising fruit, vegetables, lean protein and whole grains which replace high-fat and high-calorie foods can give you that edge over un-necesary weight gain. Staying within your required calorie range is vital for achieving and maintaining a healthy weight.

The fiber in whole grains, fruits and vegetables help fill you up faster and keep you full longer than foods that are loaded with sugar. The longer you are satiated, the less likely you are to exceed your ideal calorie range.

#2. Healthy Heart:

Consuming a balanced diet with lots of high-fiber foods, such as nuts, legumes, whole grains and fruits and vegetables, will help ensure that your heart works at optimal efficiency. It’s best to choose deeply colored fruits and vegetables as they have the highest micronutrient content.

Which include peaches, spinach, berries and carrots. To reduce risk of heart diseases, eat oily fish, such as mackerel, salmon and trout, atleast twice a week. Oily fish contain substantial amounts of omega-3 fatty acids that are beneficial for your heart health.

#3. Prevents Cancer:

Diets rich in fruits and vegetables may help to protect against cancer, researchers has 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.

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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.

#4. Healthy Bones:

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
  • cauliflower
  • cabbage
  • canned fish with bones
  • tofu
  • legumes.

#5. Lowers Cholesterol:

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A health diet will help you contol cholestrol, LDL or Low-density lipoprotein are one of the five major groups of lipoproteins which transport all fat molecules throughout your body. It is the excess of this class of cholesterol that may cause a host of health disorders particularly that of heart.

#6. Diabetes:

By making healthy foods your choice, you can protect yourself from diabetes, eating a diet rich in monounsaturated and polyunsaturated fats can help decrease your risk of developing diabetes. Olive oil, canola oil, avocados, seeds and nuts are the go-to choices. Whole-grain foods also offer protection against diabetes.

The fiber in whole grains prevent digestive enzymes from converting starch into glucose, leading to gradual rises in blood sugar and insulin, and a lower glycemic index. As a consequence, they put less stress on your body’s insulin-making machinery and thus may help prevent type-2 diabetes.

#7. wrinkles:

Foods with high water content, such as fruits and vegetables, moisturize the skin and keep you hydrated. They also contain antioxidants to protect against cell damage for younger-looking skin. Omega-3 fatty acids found in fish, such as salmon, nourish the skin and may help reduce the appearance of wrinkles.

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#8. Less Stress/Better Mood:


Omega-3 fatty acids protect against spikes in stress hormones, such as cortisol. Vitamin C has been shown to reduce these hormones while protecting the immune system. Magnesium, found in nuts and spinach, helps to keep stress at manageable levels. Black tea has been shown to reduce cortisol after stressful events making it easier for you to recover.

#9. Brain Health:

Healthy foods are just as good for your brain as the rest of your body. Unhealthy foods are linked to a range of neurological problems. Certain nutrient deficiencies increasing the risk of depression. Other nutrients, like potassium, actually involved in brain cell function. A varied, healthful diet keeps your brain functioning properly, and it can promote good mental health as well.

#10. Healthy smile:

When it comes to your smile, the benefit of healthy food goes beyond strengthening teeth. Yogurt contains microorganisms that may help fight the bad bacteria that cause bad breath, plaque, and gum disease. High-fiber fruits and vegetables that require lots of chewing stimulate saliva with antimicrobials to also reduce bacteria in the mouth. Harvard researchers have also found that fish rich in omega-3 fatty acids may reduce rates of gum disease due to reduced inflammation.

#11. Live longer:

The same diseases that make you feel bad and cost a lot of money may also lower your life expectancy. A diet of fruit and vegetables, in combination with exercise, was associated with extended life expectancy for women in their 70s, according to a study in the Journal of the American Geriatrics Society.

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Other studies have shown similar associations between a long life and calorie restriction or consumption of a Mediterranean diet, which includes lots of fruits, vegetables, and omega-3 fats from fish and olive oil. No matter how you cut it, a healthy diet can play an important role in how long you’ll live.

#12. Regulates Inflammation in the body:

Incorporating more healthy fats (from extra-virgin olive oil, avocado, tree nuts, and wild fish like tuna, sardines, salmon and mackeral) and certain spices (turmeric, cloves, ginger and rosemary and cinnamon) can help to reduce inflammation in the body.

This is beneficial to prevent or help repair swelling of the joints, bloating, aches and pains and other consequences of inflammation.  Some studies have also uncovered the potential anti-inflammatory effect of garlic – either way, garlic is a great natural flavour enhancer to add to your meals.

#13. Healthy Foods Will Optimise Your Energy Levels:

If you really want to make the most of your day and be as productive as you possibly can, eating a diet rich in wholegrains, fruit and vegetables is the way to go. Avoid refined carbohydrates and sugary snacks if you don’t want to crash in the middle of the afternoon.  Try and get an early night if you are consistently having energy slumps during the day or craving carbs in the afternoon or late in the evening.

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