"When you truly understand that your food choices are powerful and life affirming, you can exercise control and restraint without deprevation." -Marlene Adelmann
Adopting a healthy diet and eating well is easier said than done for many people. According to a recent study conducted by the Institute of Health Metrics and Evaluation at the University of Washington, 1 in 5 deaths is related to a poor diet. This global study found that people are living longer but they are indulging in a diet that is detrimental for good health. Eating a diet that is high in salts and sugars but low in grains, fruits, vegetables and healthy proteins is the key to a premature death. The benefits of a healthy diet are numerous. Not only will you live longer, prevent deadly diseases and have a higher quality of life but you will also experience the positive effects of healthier eyes, hair, skin and a more productive digestive system. If that won't convince you to adopt healthy eating habits, I don't know what will! Many are reluctant to embrace a healthy lifestyle because they feel they will have to abandon their delicious guilty pleasures such as crisps, milk chocolate, greasy hamburgers and chips, fried chicken etc. This may be true but there are also numerous food items equally delicious and a lot more beneficial to your overall health. Saying goodbye to wagon wheels and sausage rolls from Gregg's and saying hello to an overall healthier life will be easier than you ever thought! Check out some good nutrition courses here.
Benefits of a Healthy Diet for the Eyes
- Leafy Greens: kale, collard greens and spinach are full of lutein and zeaxanthin, plant pigments that prevent eye deterioration such as cataracts and macular degeneration.
- Salmon: rich in omega-3 fatty acids, a healthy fat that humans do not get enough of in their regular diets but contribute to overall eye health.
- Eggs: with nutrients like vitamin A, eggs protect against night blindness and dry eyes contributing to healthier eyes.
- Legumes: chickpeas, kidney beans and lentils are not only great vegetarian options but they also protect the retina and lower the risk of potential eye diseases.
- Citrus Fruits: oranges, grapefruits, lemons and limes are great sources of Vitamin C reducing the chances of developing cataracts and macular degeneration.
A well-balanced diet of healthy foods can combat potential eye issues. Ingesting the correct vitamins whether through food or dietary supplements (capsules, pills or liquids) is surprisingly easier than you think. Here are some delicious recipe ideas filled with the correct nutrients for better eye health:
- Grilled Halibut Nicoise Salad,
- Cheese and Spinach Stuffed Portobellos,
- Real Man Quiche.
These recipes are extremely easy to reproduce and have what you need to keep your eyes in perfect health! Find nutrition courses on Superprof.
Benefits of a Healthy Eating for the Hair
- Whole Grains: rich in biotin, iron and zinc. Biotin is an ingredient you may have seen advertised on one of your shampoo bottles. This is because it produces amino acids and enables cell proliferation both essential for stronger hair.
- Greek Yoghurt: delicious and can be eaten at any time of day, a great source of vitamin B5 or also known as pantothenic acid which helps blood flow to the scalp, crucial for hair growth. So that's why the Greeks have always had enviable mops!
- Almond Butter: as delicious as it is effective. This smooth spread is a great source of healthy fats, proteins and essential vitamins like vitamin E. A recent 8-month trial revealed that those who supplemented regularly with vitamin E saw an increase in hair growth by 42%!
- Cinnamon: provides oxygen and nutrients to your hair follicles.
- Carrots: a glass of carrot juice every day will you keep bad hair at bay! Carrots have high levels of vitamin A, essential for the growth of all cells especially hair ones.
Premature hair loss and brittle hair can leave ones feeling self-conscious about their looks. Some studies have proven that loss of hair and unhealthy locks are the signs of a poor diet. Nutritional meals and snacks can create stronger hair follicles and prevent hair loss. Eat the aforementioned food in order to have healthy and enviable locks!
The Effects of a Healthy Diet for the Skin
- Broccoli: the florets contain a composite called sulforaphane that has cancer-fighting properties even able to battle against skin cancer!
- Tomatoes: contain high levels of carotenoids (yellow, orange or red pigments from plants) which are brilliant for maintaining healthy and youthful skin. They need to be absorbed with healthy fats so why not make a delicious bruschetta?
- Dark Chocolate: the effects of cocoa on the skin are extremely impressive! When consuming high-quality cocoa powder, on a regular basis, the skin becomes less scaly, dry and rough which contributes to better blood flow and absorption of nutrients that are necessary for healthier skin. However, we're not talking about any kind of chocolate. Dark chocolate with at least a 70% cocoa level is what you need.
- Sweet Potatoes: contain high levels of beta-carotene which converts into vitamin A in the body. This is great because it acts as a natural sunblock protecting skin cells from the sun's harmful UV rays. Skin cells die when they are exposed to too much sun and the threat of wrinkles heighten.
- Red Bell Peppers: recently discovered as being one the highest sources of vitamin C, which is essential for maintaining high levels of collagen in old-age. Eating as much bell peppers as you can, results in less dry skin and wrinkles.
All of the above foods are delicious, simple to combine in new recipes, and easy to find in any supermarket near you. Because adolescence is a vulnerable stage all teenagers want a pimple free skin. Therefore, in order to avoid acne, young adults need to avoid greasy foods that clog pores. Eating healthy as a teenager is not always easy but if the right foods are consumed, a clearer skin will be the end result!
Benefits of a Good Diet for the Digestive System
- Beetroots: great source of fibre, magnesium and potassium all important for restoring a healthy digestive system. Best consumed raw in a salad than cooked.
- Blueberries: a superfood that is as delicious as it beneficial. High levels of fibre and vitamin C make this little berry beneficial to the digestive system.
- Dried Prunes: rich in soluble and insoluble fibre and they act as a natural laxative making you go very quickly if you are having constipation issues.
- Cucumbers: a fantastic source of fibre and very watery both advantageous for softening the stool leading to smooth bowel movements. Fresh and readily available in most areas. A cucumber water with lemon and mint is refreshing and healthful.
Just as there are helpful foods for a good digestive system and healthy diet, there are also foods to avoid that can make going to the bathroom long and painful. If you are dealing with a sensitive stomach due to recent digestive issues do not consume spicy, processed or fried foods. Also, try to stay away from caffeine and dairy, both equally as detrimental to healthy digestion. Drinking plenty of water, approximately 2 litres per day, is highly recommended to help your digestive system. During, before or after meals there really is no inappropriate time. Liquids aid your body to break down foods and prevent constipation.
Healthy Diets Can Prevent Diseases
- Pumpkins: beautiful, orange and filled with beta-carotene which greatly reduces the risks of lung cancer.
- Apples: the highest source of pectin available in a fruit. Pectin is a soluble fibre that has many health benefits that include reducing the risk of colon and breast cancer.
- Papayas: even a small portion of papaya exceeds the required daily amount of vitamin C. Filled with other powerful antioxidants that prevent potential heart disease.
- Quinoa: known as the "mother of all grains" by the Incas and for good reason. Quinoa is a complete protein and great source of dietary fibre which can fight against blood pressure and heart attack.
- Green Tea: many research studies have shown that inflammation from fatty foods can be reduced through regular green tea drinking. This is because green tea is filled with flavonoids that fight against inflammation. This should be taken highly into consideration by those at risk of diabetes because high-inflammation prevents the body from absorbing blood sugar.
- Legumes: chickpeas, lentils and other beans are rich in fibre and slow down the release of glucose into your bloodstream which prevents sugar spikes and irregularities.
There are many things that can be done to attain a healthy lifestyle but the most important is adopting a healthy diet. As now seen, a healthy diet is not that difficult to achieve and has a plethora of benefits. Choosing to implement certain foods in your daily diet can result in a healthier body and a happier life!
Enjoyed this article? Leave a rating!
Loading...
