12 reasons to have a healthy diet

We often mistakenly associate eating healthy with being on a diet. Eating the right foods is linked to numerous benefits for the body. Keeping the heart healthy, stimulating the brain, reducing the probability of developing certain diseases and, ultimately, feeling better are some of them.

Discover below more reasons why eating a healthy diet is a safe bet for your well-being.

Basic guidelines for a good diet

The exact composition of a balanced diet is determined by the characteristics of each person, such as age, gender 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 found naturally in foods such as fish, avocado, nuts and olive oil (unsaturated fats). Similarly, 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 it is difficult for you to change your habits, it is best to start with small actions. Gradually include vegetables in each meal and choose fresh seasonal fruits are some of them.

The benefits of eating a healthy diet
1. It keeps you strong
Eating foods rich in nutrients and protein is essential for maintaining strong muscles. For its part, both vitamin D and many of the B vitamins are also attributed properties that favor energy supply.

Plus, according to research published in the journal Diabetes Care, consuming healthy fats and proteins along with carbohydrates can prevent your blood sugar from fluctuating and your energy levels from crashing mid-morning.

2. Protect your immune system
The immune system is the basis of health. Its 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 specific measures such as washing your hands frequently and maintaining good hygiene.

3. Keeps the 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 the bacteria in the digestive tract. On the other hand, fatty and fried foods are not recommended at all.

6. Improve your mood
It is proven that there are foods that help improve 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 meeting in 2016, some foods may even help improve symptoms of depression.

Taking care of your diet will help you 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 blood flow to the brain, thus influencing the level of attention. In addition, thanks to a study carried out at Clarkson University, 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, the ability to concentrate, and other brain functions.

Eating foods rich in omega-3 acids such as fish, nuts and avocados translates into better brain function and therefore higher performance and productivity at work.

Training the brain is a daily and constant challenge in which you must leave your comfort zone. If you need ideas, consult the ones that we proposed in this article in order to keep him young and wide awake.

9. Take care of the health of your future children
Everything you eat throughout your life, even in childhood, affects fertility and the health of the future baby. More than enough reason to start eating more fresh food today.

10. Protect the heart
Some foods such as whole grains help reduce levels of bad cholesterol, highly harmful to the heart. A healthy diet means that it is low in sodium, so following it helps keep blood pressure at the right levels.

11. Helps prevent eye problems
Antioxidant-rich foods play an important role in preventing two common eye problems: cataracts and age-related macular degeneration.

12. An ally against breast cancer
It is a fact that good nutrition is closely related to cancer prevention. Mushrooms have been shown to help keep estrogen levels in check to prevent breast cancer.

Whether in the short, medium or long term, everything you eat has a direct impact on your body. Enhance the benefits of a healthy diet by staying hydrated, doing some physical activity, not smoking and getting adequate rest. Your body will thank you for life.