The Importance Of Healthy Food In Your Diet - Regardless of the diet, it’s crucial to choose a healthy food to ensure that you’ll get the right amount of energy needed for you to perform daily activities. Both children and adults need to meet the minimum nutritional requirements for proper growth and development, healthy skin, proper cardiovascular functioning, good digestion, strong immune system, and proper weight management.
Foods that are packed with nutrients, such as vitamins and minerals, make a healthy diet. Find out the importance of including healthy food in your diet by reading below.
Healthy Food Provides the Right Amount Energy You Need
Do you feel tired or seem to lose energy at certain times of the day? Don’t deprive yourself with the right amount of energy you need because lack of energy decreases productivity and can affect your daily activities. Keep in mind that the quantity and type of food you include on your diet will highly determine your everyday energy levels. That’s why it’s important to make healthy food choices, like .
Here are some healthy foods that can help increase your energy levels:
- Brown Rice
It’s a less-processed rice, so it retains more nutrients and fiber. It has a low glycemic index for proper regulation of blood sugar. Dishes made with has manganese, which is a mineral enzyme that helps break down proteins and carbohydrates to generate energy.
Aside from being an excellent source of carbohydrates, bananas also contain potassium and vitamin B6, which are suitable for the heart and the nerves.
Fatty fish, such as tuna and salmon, contain omega-3 fatty acids that help reduce inflammation, which commonly causes fatigue. Folic acid and vitamin B12 help produce iron and red blood cells to increase energy and reduce fatigue.
- Sweet Potatoes
If you’re looking for a delicious snack, sweet potatoes are one of the best sources of energy. Because of the complex carbohydrates of sweet potatoes, your body benefits from a steady energy supply because of slow-paced carbohydrate digestion.
Because of the rich fiber and sugar contents of apples, your body can benefit from a sustained and slow energy release you need throughout the day.
- Dark Chocolate
Cocoa in dark chocolates are rich in antioxidants that can improve mood and reduce mental fatigue. During exercise, the antioxidants in cocoa help in proper oxygen delivery to the muscles and the brain.
Healthy Food For a Healthy Heart
Eating a variety of fruits and vegetables is good for the heart. Whole-food diet or eating food in its natural form is highly beneficial to cardiovascular health. Red wine, fish, nuts, seeds, and dark chocolates are proven to keep the heart healthy by improving the HDL or good cholesterol levels.
Here are other examples of foods that promote cardiovascular health:
Strawberries, cranberries, blueberries, and raspberries contain soluble fiber and phytonutrients which are good for the heart.
- Dark Beans
Black and kidney beans, are high in B-vitamins, fiber, minerals and other nutrients needed for a proper heart pumping, blood circulation, and oxygenation.
- Yellow, Red, and Orange Vegetables
Acorn squash, sweet potatoes, red peppers, and carrots are packed with fiber, vitamins, and carotenoids, perfect for maintaining proper cardiovascular functioning.
Healthy Food for Better Digestion
One of the reasons why you need to choose the food you eat carefully is for better digestion. The last thing you want to experience is abdominal pain, constipation, diarrhea, or bloating because of poor digestion. You need to eat foods rich in probiotics and fiber to help the food move through your digestive system easier and quicker.
Here are the following foods that help keep your gut healthy:
Lactic acid bacteria or probiotics are present in fermented foods like yogurt, good for people with lactose intolerance, and prevent diarrhea, constipation, and bloating.
Because the pectin content of apples bypasses digestion, it is broken down by the good bacteria in the colon, which increases the movement of food and stool bulk.
- Chia Seeds
These seeds are an excellent source of fiber, causing a gelatin-like substance in the stomach that works like prebiotics and supports the growth of good bacteria to promote regular bowel movements.
The papain present in luscious papaya helps in proper digestion, most especially protein. Papain reduces the signs and symptoms of irritable bowel syndrome, such as bloating and constipation.
- Whole Grains
Cereals, oats, farro, quinoa, and whole wheat products help reduce constipation and add bulk to the stool.
Healthy Food Help Boost the Immune System
The main reason why you need healthy foods is to avoid getting sick. It’s crucial to fight flu and other diseases so you can work without disruption and spend more time with your family and friends. However, you also don’t want to gain weight or become obese because of uncontrolled eating or become malnourished because of eating too little. That’s why a balanced diet is essential, just enough to help boost your immune system.
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Here is a list of food you can include in your diet for a stronger immune system:
- Citrus Fruits
Grapes, lemons, limes, oranges, and other citrus fruits are rich in Vitamin C which is believed to increase the production of white blood cells.
It is rich in fiber, antioxidants, and Vitamin A, C, and E which promotes a stronger immune system.
It is rich in Vitamin C, antioxidants beta carotene, and antioxidants, which increases the infection-fighting ability of the immune system.
You can prevent colds by eating almonds, which contain Vitamin E, an essential nutrient for a healthy immune system.
This yellow and bitter spice has anti-inflammatory properties that reduce exercise-induced muscle damage and helps treat rheumatoid arthritis, osteoarthritis, and other inflammatory joint disorders. You can read more about turmeric benefits .
- Green Tea
It is rich in flavonoids, which is a type of potent antioxidant. Green tea has epigallocatechin gallate or EGCG. It is a powerful antioxidant proven to enhance immune function.
Eating healthy food should become a daily habit. Include fresh fruits, vegetables, nuts and seeds, beans, grains, and fish in your diet, aside from the usual meat. By doing so, you can maintain a healthy immune system, cardiovascular system, digestive system, and get the right amount of energy you need every day for a happier, more productive, and healthier life.