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14 September 2020To keep your body healthy and extend your life expectancy, a healthy and balanced diet is essential. Adopting a correct eating habit guarantees many benefits to the body. On the other hand, an unbalanced diet is the source of many failures such as chronic diseases. Let’s take stock of what a healthy and balanced diet is.
The benefits of healthy and balanced nutrition
Getting used to a healthy and balanced nutritional diet has both physical and mental benefits.
Reduced risk of contracting certain diseases
Opting for a healthy diet offers the advantage of reducing the risk of the appearance of certain complex diseases. Obesity resulting from unhealthy nutrition is responsible for the development of cardiovascular diseases, diabetes (type 2), high blood pressure, osteoporosis, and certain cancers. The fact of having a healthy and balanced nutrition will thus avoid the complication of diseases or even their emergence.
Better digestive system
Eating healthy also participates in the proper functioning of the body, in particular the small intestine, which is part of the digestive system. Indeed, this organ is the place of absorption of essential nutrients. When you eat vegetables and fruits, which are considered healthy foods, you promote the development of bacteria located in the intestine which are essential for the assimilation of nutrients.
Better quality sleep
Aside from its physical benefits, healthy, balanced nutrition helps improve sleep quality. It should be remembered that insomnia is one of the common factors causing obesity. And then, when you are obese, you also experience breathing difficulties during sleep.
Being in a good mood
According to a study, scientists have demonstrated the relationship between mood and food. Indeed, a diet high in carbohydrates can increase the risk of depression and anxiety. Due to this, healthy nutrition guarantees a good mood.
To preserve the proper functioning and longevity of the cerebral system, it is essential to reduce the consumption of fatty acids and sugar. Therefore, cognitive ability will increase through healthy nutrition.
The harmful effects of an unbalanced and unhealthy diet
An unbalanced and unhealthy diet is characterized by the insufficiency or even non-existence of essential elements for the proper functioning of the body. It is a factor at the origin of many instabilities in various functions of the human body.
Currently, the food habit of the urban population generally turns to processed foods and fast food. Yet these foods are largely composed of fat and chemicals responsible for dysfunction in the arteries. The blood thus tends to coagulate easily in the arteries which will lead to the probable occurrence of a heart attack. This bad eating habit is also the cause of high blood pressure and many other cardiovascular pathologies.
The abundance of calories instilled in unhealthy foods most often results in excessive overweight or obesity. As a result, the affected person will face various health issues, especially respiratory and heart problems.
Diabetes is also one of the harmful effects of a poor diet. Indeed, the overconsumption of artificial sugar causes chronic hyperglycemia and insufficient insulin production.
Diets rich in fatty acids and sugar can also cause the development of cancers, in particular of the prostate, pancreas, intestine, uterus, etc. Thus, the body will weaken, and life expectancy will be restricted.
What foods should you eat?
To stay healthy, it is important to look at the composition of your plate in order to set up a healthy and balanced diet.
Starches
Starchy foods play a major role in carbohydrate (starch) and vitamin intake. Composed of starches, they will have the power to supplement and satisfy the consumer’s carbohydrate and protein nutrient needs. Do not hesitate to introduce potatoes, legumes, and cereals into your diet.
Fruits and vegetables
After starchy foods, there are also fruits and vegetables known for their high vitamin content. By consuming them raw and fresh, the vitamin intake becomes complete. If you are afraid of the effects of oxidants, eat Apples, orange and lemon, fruits known to be rich in antioxidants. Do not forget the vegetables (carrot, pepper) which help maintain a normal weight due to their high fiber content.
proteins
Proteins such as meat, fish and eggs are excellent sources of protein. These foods are also rich in minerals (heme iron), vitamins (B12) and omega 3 essential for the body. Proteins can also be found in vegetable form; however these do not contain amino acids.
Dairy products
Dairy products are also part of the essential foods to consume as part of a healthy and balanced diet. These foods can satisfy an individual’s protein requirement. They are also rich in vitamins such as B2, A and D. Consuming cheese, yogurt or butter regularly improves digestion better than milk itself.
Fatty substances
Although expelled from several slimming diets, fats are essential for the better functioning of the body. There are several types. Essential fatty acids like omega-3 and omega-6 are found in margarines, flaxseed, and rapeseed oils. Monounsaturated fatty acids are present in duck and goose fats. Saturated fatty acids are present in cream and butter. However, it is advisable to always balance the consumption.
Don’t skip the drink
Water is the most important component of the body. It is one of the essential elements for keeping the body healthy. Proper hydration is important for maintaining the body’s blood volume, for regulating body temperature, for detoxifying the body and for cell maintenance and renewal.
It is then recommended to drink about 1.5 liters of water per day. This amount excludes the water in fruits and vegetables. It can increase according to our physical conditions (athletic or rather sedentary), our state of health (illness), our age and the region where we live.
It is also recommended to avoid drinking sugary soft drinks (sodas) and to replace them with water, herbal teas, and coffee without sugar. If you have trouble with sugar-free herbal teas, you can go for rooibos, rooibos is a naturally sweet tea and has many virtues.
In conclusion
Diet greatly impacts our health, it can impact weight gain and loss but also the digestive system, Here is a list of 7 Foods That Will Help Protect Your Digestive System and Maintain Good Health.
If you have trouble choosing your foods or finding interesting recipes, know that there are applications that help in the choice of food and in the preparation of healthy and balanced meals.
