A Review on importance of healthy food

A Review on importance of healthy food

Health is directly linked to food, proper nutrition is the basis of good health, because food is both disease and medicine, so everyone should pay attention to the quality of the food they eat, because the health of the body depends on the basic food groups that enter it through food, so that it can do all its tasks, and can produce energy, these groups are a group of vitamins, antioxidants, minerals, as well as proteins, carbohydrates, sugars and fats. The health of all the organs of the body, and the harmony between them, depends on the balance of the essential substances that it acquires from the food that is eaten, and here in this article we will mention some tips to keep the body strong in the face of diseases.

Benefits of healthy food
Some of the most important benefits you get when you commit to eating healthy foods:

• Avoid smoked, canned foods and pickles to prevent cancer, especially esophageal cancer and stomach cancer.

• A low-sugar diet protects diabetes, promotes healthy immune systems.

• Eating fiber-rich food prevents constipation and colon cancer, and saves the body from excess estrogen and toxins.

• Eat good carbohydrate sources for the body, such as whole grains such as wheat, whole bread, as well as fruits and vegetables, avoid potatoes, white bread, pasta, and white rice. Protects against obesity, diabetes, heart disease, and stroke.

• Eat fresh fruit and dark green leafy vegetables, such as spinach, cabbage rich in antioxidant vitamins (C) and E, and zinc, as well as preventing eye diseases.

• A low-salt diet, rich in potassium, such as bananas, watermelons, and avocados that protect against high blood pressure.

• Calcium-rich sources, low-fat dairy products prevent colon cancer.

• Eating anti-inflammatory nutrients regularly helps reduce stress and depression levels, conserves energy, and improves mood. Examples of anti-inflammatory drugs include avocados, walnuts, complex carbohydrates, eggs, milk, omega-3-rich foods, and dark chocolate.



Tips on health and food
Doctors and dietitians recommend a lot of advice in the field of nutrition and general health, the most prominent of which are:

• The need to pay attention to the amounts of food consumed, so that these amounts are moderate, without increasing or decreasing, so that the body does not gain significant weight, or excess thinness and wasting.

• Eat lots of fresh fruits and vegetables, which provide the body with a lot of antioxidants that strengthen its immunity, prevent it from getting diseases, and the person should eat five servings a day of vegetables and fruits.

• Reducing the intake of foods that contain large amounts of sodium, the most important of which is salt, canned and preserved foods, because of their bad effect on the health of the body, as they cause high blood pressure and fluid retention in the body.

• Reducing the intake of processed sugars, which cause high blood sugar, especially in people who have a genetic predisposition to diabetes, in addition to the fact that processed sugars provide the body with empty calories, resulting in increased body weight.

• Drink at least two liters of water a day, because water enters every cell of the body and helps in the disposal of waste and toxins.

• To maintain cardiovascular health and protect the body from heart disease and obesity, you should reduce intake of foods that contain saturated fats, triglycerides, ldl cholesterol, and focus on eating foods that contain monosaturated fats, omega-3 acids, and omega-6 acids, such as nuts.

• Eat whole grains, which contain dietary fiber that is beneficial to the body and health, such as whole wheat grains, flaxseeds, and oats.

• The need to eat red and white meat and fish meat, which maintains and strengthens muscles.

• Eating milk and dairy products such as dairy, cheese, for calcium important for healthy bones and teeth.

• Stay as far away as possible from fast food, processed foods containing preservatives.

• Never neglect breakfast, try to overlook dinner, fat food that causes a feeling of overheating, and try as much as possible not to eat heavy meals after 7 pm.



Examples of healthy food

Nuts and cereals:
Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber and riboflavin, and studies have found that almonds may contribute to maintaining healthy cholesterol levels.

Brazilian nut: Brazilian walnuts are one of the healthiest nuts on the planet because of their rich protein and carbohydrates, vitamin B1 known as thiamine, vitamin E, magnesium, zinc and selenium, which contributes to the maintenance of thyroid function.

Coconuts are a rich food source of fiber, fatty acids known as medium-chain triglycerides.

Macadamia is rich in monounsaturated fats and has a lower omega-6 fatty acid content compared to most other nuts.

Chia seeds, chia seeds are among the most nutrient-rich foods in the world; they are rich in fiber, magnesium, manganese, calcium and various other nutrients.

Walnuts are rich in fiber and all kinds of vitamins and minerals.

Peanuts.

Vegetables and fruits:
Broccoli is rich in fiber, calcium, potassium, folate, and many compounds that reduce the risk of heart disease, diabetes, some cancers, vitamin C and beta-carotene, and it is better to eat it raw or steamed in a small way for fear of destroying nutrients in it.

Apples are an excellent source of antioxidants, which fight free radicals, harmful substances that contribute to aging and some diseases.

Cabbage, a leafy vegetable rich in vitamin C.

Green leafy vegetables have shown that eating large amounts of dark leafy vegetables, such as spinach or cabbage, can significantly reduce a person's risk of developing type 2 diabetes. Spinach is rich in antioxidants, especially when not only cooked or steamed, and is a good source of vitamins A, B-6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, and iron.

Sweet potatoes are rich in dietary fiber, beta-carotene, potassium, vitamin C and vitamin B-6.

Avocados are rich in healthy fats, as are B vitamins, vitamin K and vitamin E, and are high in fiber. Studies have shown that regular avocado consumption lowers cholesterol levels.

Berries, blueberries are rich in fiber and antioxidants.

Bananas are one of the best sources of potassium food and are rich in vitamin B6 and fiber.

Oranges are known for their high vitamin C content and are rich in fiber and antioxidants.

Garlic is a rich source of allicin, which helps improve immune system function.

Eggs: Eggs are among the most nutritious foods in the world.

Meat:
Beef; beef is one of the best sources of protein.

Chicken breasts are low in fat and calories, and rich in protein.

Lamb; it contains high omega-3 fatty acids.

Fish: salmon, sardines, shellfish, shrimp, tuna.

Cereals: such as: brown rice, oats, quinoa.

Legumes: such as: green beans and lentils.

Dairy products: such as: cheese, whole milk, yogurt.

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