According to a recent study, health-conscious eaters (53%) were more likely to limit their consumption of artificial sweeteners, sugar, and certain preservatives compared to those who are less health-oriented (36%). Further, 51% of health-conscious eaters reported limiting their intake of artificial sweeteners and eating a larger share of organic foods. Healthy eating has a plethora of benefits that last a lifetime. It has a positive impact on one’s physical and mental wellbeing. This article examines 15 scientifically-backed benefits of healthy eating, which may motivate you to alter your diet. Check them out!
Why Healthy Eating Matters
Healthy eating is necessary to preserve general health and fight against chronic illnesses. A balanced diet gives the body the nourishment it needs, enhances longevity, and supports mental health. Eating healthy is not a means to an end; it is not a trend; it is a lifestyle choice that will elevate your quality of life. Knowing the reasons for the importance of eating a healthy diet sets the stage for recognizing the numerous benefits it may offer to your body and mind. Scroll down to learn more about them in detail.
Top 15 Benefits Of Healthy Eating
A balanced diet ensures you get all the required essential nutrients your body needs to enhance your overall quality of life by boosting your well-being, including physical and mental. It means incorporating a variety of fruits, vegetables, lean proteins, and whole grains into your meals. Learn more about it here:
1. Helps Lose Weight
Obesity and excess body weight are global health issues. Thankfully, mindful eating may help reduce this problem. Consuming more green leafy vegetables, whole fruits, healthy fats (PUFAs and MUFAs) (olive oil, fish oil, nuts, and seeds), lean protein (skinless chicken breast, fish, eggs, mushrooms, tofu, and lentils), and whole food nutrients lower calorie intake, increase satiety, and lower BMI (1), (2), (3), (4). Clean eating also gives natural nourishment and helps balance the hunger hormones (leptin and ghrelin), improves insulin sensitivity, and maintains normal thyroid function, which aids weight loss and helps you live a healthy life.
2. Helps Manage Diabetes
Type-2 diabetesi A chronic condition where the body does not produce sufficient insulin, resulting in unusual blood sugar levels. affects millions of people worldwide, irrespective of age (5). Unhealthy eating habits, obesity, insulin resistance, and genetic factors may lead to type 2 diabetes (6). Changing your eating habits and lifestyle can certainly help reduce the risk of type 2 diabetes and related complications. Avoid consuming excess sugary by opting for gluten-free alternatives and junk foods and replace these with nutritious substitutes. Eat healthy greens, beans, low-glycemic index foods, low-sugar substitutes such as dark chocolate, and healthy snacks to keep your cravings and hunger pangs at bay (7).
3. Improves Heart Health
Excessive consumption of unhealthy foods, alcohol, and smoking leads to an unhealthy heart. The cholesterol and triglyceride levels rise and cause heart blockage, ultimately weakening the heart muscles. Eating healthy by including plant-based food such as fresh green vegetables, fruits, fruit juices, seasonal ingreditents and plant sources of protein in your diet, limiting the intake of red meat, and avoiding junk food, animal fat, and sugary foods helps reduce cholesterol and improve heart health (8).
4. Decreases Cancer Risk
Cancer is the second leading cause of death worldwide (9). An unhealthy lifestyle and genetic factors can cause the cells in your body to divide exponentially, leading to abnormal cell functions (10). Researchers have found that consuming organic edibles and unprocessed foods is the best way to keep cancer at bay. There are certain foods that have nutrients that may inhibit cancer progression. These include berries, watermelon, broccoli, cabbage, tomato, garlic, turmeric, ginger, and leafy greens (11).
5. Increases Immunity
A healthy immune system helps keep infectious diseases, autoimmune diseases, and the common flu at bay. It aids faster recovery and healing. Consume foods that are loaded with antioxidants, vitamins, and minerals. Eating healthy foods like blueberries, strawberries, oranges, grapefruit, other fruits rich in vitamin C, leafy greens, carrot, tomato, cheese, milk, fatty fish, herbs, and spices help improve your immunity (12).
6. Boosts Brain Health
Healthy eating boosts brain health and elevates your mood. Foods loaded with omega-3 fatty acids (olive oil, fatty fish, fish oil, nuts, and seeds) help maintain the cell membrane and normal brain function and facilitate synaptic plasticity. These foods are used as “diet therapy” for people suffering from dyslexiai A common learning disorder characterized by difficulty in reading, writing, spelling, and speaking. , attention deficit disorders, schizophreniai A serious chronic mental disorder that disrupts a person’s ability to feel, think, and behave properly. , depression, and bipolar disorderi A mental disorder that causes intense shifts in moods, ranging from extreme happiness (mania) to sad mood (depression). (13).
7. Improves Digestion
Whole ingredients like vegetables. fruits and whole grains, and functional foods like probiotics are essential for maintaining good gut health and improving digestion. Dietary fiber is found in fruits and vegetables. Dietary fiber cannot be digested by humans, but the good gut bacteria ferment it, which helps them thrive and survive (14). Dietary fiber also adds bulk to the stool and improves bowel movement, thereby reducing constipation (15). Probiotics like yogurt, buttermilk, kimchi, probiotic drinks, and sauerkraut help add more good gut bacteria, which, in turn, help improve digestion (16).
8. Strengthens Teeth And Bones
Eating healthy also helps strengthen bones and teeth. Fish, milk, tofu, soy, leafy greens (except spinach), oranges, soaked beans, and nuts are a great source of calcium. You must also get morning sun or eat egg yolks, liver, and saltwater fish for your daily dose of vitamin D (17).
9. Delays Aging
Eating healthy foods has a direct impact on how fast you age. Fresh greens, fruits, lean protein, fatty fish, whole grains, green tea, herbs, and spices are loaded with antioxidants, vitamins, minerals, and omega-3 fatty acids that help flush out the harmful free oxygen radicals from the body. This, in turn, helps maintain the DNA structure and slow down the aging process (18).
10. Improves Skin Health
Unhealthy oily junk food leads to breakouts and acne. The key to getting healthy skin is drinking water, green tea, coconut water and eating fruits, vegetables, fatty fish, nuts, seeds, and whole grains (19).
11. Reduces Stress
Vegetables and fruits are loaded with antioxidants. Antioxidants help reduce oxidative stressi An imbalance between free radicals and antioxidants, which can increase the risk of high blood pressure and diabetes. in the body, thereby reducing inflammation (20). Unhealthy foods do just the opposite. They have no nutritional value, and the trans fats and high sugar increase inflammation in the body, leading to an increase in oxidative stress (21), (22). Avoid eating heavy, unhealthy, fat-loaded foods. In the long run, eating light and healthy foods is the best solution to physical and mental stress.
12. Improves Sleep Quality
Healthy eating also helps improve sleep quality. Late-night snacking on junk food or ice cream, having dinner at an odd time, and consuming oily and heavy foods disrupt the normal biological cycle. This increases the chances of obesity and metabolic syndromei A group of medical conditions that increase the risk of heart attacks, strokes, or type-2 diabetes. (23). It leads to poor digestion and concentration and leaves you feeling uneasy. Eating healthy and at least three hours before you go to bed aids digestion, lowers stress, and helps you get sound sleep.
13. Increases Productivity
Light and healthy food helps keep your energy levels high and your brain alert and makes you more active. This, in turn, helps increase your productivity (24). Try consuming superfoods that can help you lose weight, improve your energy levels, and keep your brain active. Alisa Burke, an author and teacher, shared her experience of overcoming bad headaches and low energy levels after 10 months by making small changes in her food choices. She said “If I stay away from lots of sugar, my energy and mood seem to be pretty even throughout the day (i).”
14. Increases Longevity
Eating healthy has a direct correlation with living longer and your quality of life. Healthy foods decrease inflammation and reduce the risk of various diseases (25).
15. Good For The Environment
The less processed a food is, the less impact it has on the environment and climate. Eating organic, fresh vegetables, fruits, whole grains, plant proteins, farm-raised chicken and eggs, and wild-caught fish and limiting dairy (as much as possible) is a smart way to contribute towards sustainability. Understanding the importance of healthy food is essential, as it helps the body function optimally, improving overall well-being. The journey of getting started on healthy eating might seem daunting, but the following tips may make the process easier.
Tips For Healthy Eating
Have balanced meals that include a variety of food groups like fruits, vegetables, whole grains, lean proteins, and dairy. Incorporate locally grown and seasonal food into your meals that are naturally more nutritious and favorful. Pay attention to portion sizes to avoid overeating. You can use smaller plates to help control your portion sizes. Eat mindfully and savor each bite you take. This can help prevent overeating and enhance your dining experience. Our bodies may, sometimes, mistake thirst for hunger. So, keep yourself hydrated by drinking plenty of water throughout the day. If you feel hungry between meals, choose healthy snacks like fruits, nuts, or yogurt instead of sugary or salty snacks.
How can I transition to a healthier diet without feeling deprived? Know what are the benefits of eating healthy food from the infographic below.Illustration: StyleCraze Design Team Making the switch to a healthy diet can be rewarding and enjoyable. Begin with little, gradual adjustments, like replacing sugary snacks with fruits, including more veggies in your meals, and trying out new recipes that emphasize healthful ingredients. Remember that the objective is to create long-lasting routines that support your health and allow occasional indulgences. What is the healthiest food in the world? Spinach is generally considered one of the healthiest foods. Including it in your regular diet helps improve overall health and provides balanced sustenance. Can I eat an egg every day? Yes, eggs can be consumed every day. However, excess consumption may trigger negative effects like an increased risk of cardiovascular disease or pimples. Hence, eating one egg a day is generally advised. Which fish is the healthiest? Salmon is generally considered the healthiest fish because of its omega-3 fatty acid and vitamin D content.
Illustration: Amazing Benefits Of Healthy Eating On Your Life
Healthy eating can have amazing benefits on your life. Watch the following video and learn how it can improve your physical and mental health, energy levels, and more.
