Part of the benefits of healthy eating is to help maintain good health and prevent non-communicable diseases such as diabetes, heart disease, stroke and cancer.
Here are some practical tips that will lead you to achieve good nutrition.
Fruits, vegetables and greens.
Eating at least 400 grams or five servings of fruits and vegetables a day reduces the possibility of developing non-communicable diseases. It is recommended to include them in all meals.
Reducing total fat intake to less than 30% of daily caloric intake helps prevent unhealthy weight gain. Steaming or boiling is recommended. Limit consumption of baked or fried foods, as well as snacks and packaged foods.
Salt, sodium and potassium.
High salt and insufficient potassium intake contributes to high blood pressure, which in turn increases the chances of developing coronary heart disease and stroke. We recommend reducing salt intake to less than 5 grams per day.
For adults and children, the recommendation is to reduce intake of free sugars to less than 10% of total caloric intake; a reduction to less than 5% provides additional health benefits such as reducing risk factors for cardiovascular disease.
Benefits of Healthy eating.
Keeping skin healthy and looking good
The skin covers our entire body to protect our organs from the outside world. It separates us from organisms that could affect our health, chemicals, solar radiation and temperature, among others. Because it is so exposed, it is very important to keep it healthy, but many people also go to great lengths to take care of it in order to look attractive. If you want it to stay in good condition, a balanced diet will keep it in perfect condition. It is important to drink plenty of water to keep it hydrated and to control the consumption of unhealthy fats and refined carbohydrates.
It is recommended to consume vitamin C, beta-carotene and antioxidants to prevent premature aging. You can find these nutrients in fruits and tubers, especially orange ones.
Another important nutrient to keep nails and hair in good condition is biotin or vitamin B7. You can find this food in eggs, milk and bananas. Deficiency of this vitamin causes thinning hair and facial rashes. Dietary supplements of this nutrient are commonly used to treat hair loss and brittle nails.
Take care of your eyesight.
One of the benefits of a healthy diet is that it keeps your eyes healthy, which are of vital importance to perform daily activities, and like the rest of the body, they also age. In addition, some foods may even help prevent certain diseases.
There is a relationship between cardiovascular health and eyesight, as the eyes you are reading this article with now, feed on small arteries to keep functioning. Vitamin A helps the retina to transform light into the images that the brain interprets, as well as keeping it moist. You can find this nutrient in orange-colored foods such as carrots. It is also important to consume a high amount of green leafy vegetables, as they contain lutein and zeaxanthin, which help maintain clearer central vision.
Stronger teeth and bones.
To begin with, when a diet high in fiber is consumed, it aids in the mechanical self-cleaning of the teeth. Consuming adequate amounts of calcium helps prevent demineralization of teeth and bones. One food that is very beneficial is tofu, as it has many essential amino acids, calcium and vegetable protein. White foods in general are good for teeth. Vitamin C also contributes to maintaining good dental health. In addition to the above nutrients, vitamin D is also very important, especially in childhood for optimal bone development. The recommendation is that children consume 2 to 3 servings of skim milk per day.
Stronger muscles and greater physical performance.
Another benefit of healthy eating is that you can keep your muscles in good shape. Especially those who exercise regularly to increase the size of their muscles will need high sources of carbohydrates, proteins and some minerals. It is important to consider that the nutritional needs for bodybuilding may vary depending on the level of physical activity, sex and age, but in general terms if you are looking to increase the % of muscle mass, you must have a well-controlled caloric surplus and consume quality nutrients. The recommendation is to eat adequate portions of whole grains, protein from lean meats and eggs, as well as dairy. Vegetables and legumes contains Fiber taht is another important food for building muscle.
To have a healthy heart by Healthy eating.
One of the most common reasons why people change their diet is on medical advice to take care of the heart and circulatory system, otherwise, cardiovascular diseases may appear. An optimal diet has some general guidelines such as taking care of the amounts and portions of each food group, but the key is to choose the healthiest versions. Some tips are: reduce the consumption of salt and sugar, increase the intake of vegetables and fruits, consume whole grains, prefer lean meats, avoid trans fats and choose those that come from vegetable oils.
A good diet generates a better metabolism. After eating, our digestive system must break down food into nutrients. Some of them are easier to digest and even facilitate this process. Yogurt contains probiotics which maintain a healthy intestinal flora. Fermented preparations such as sauerkraut stimulate the production of stomach acids that maintain a good intestinal transit. Fruits and vegetables contain high amounts of fiber, but especially pineapple can help break down heavier proteins. In addition, it is advisable to drink water before and after eating.
More functional brain.
One of the best benefits of a healthy diet is that it keeps the brain healthy, reducing the risk of suffering neurological diseases. 60% of the nervous system is made up of lipids, so it is important to consume good fats such as omega-3, which comes from some oily fish. These nutrients delay neuronal deterioration and prevent Alzheimer’s disease. Vitamin C is also related to higher cognitive performance.
Benefits of Healthy eating along with Total Nutrition.
Although a balanced diet can provide many nutrients, sometimes you may need to take food supplements. In our catalog you can find a wide variety. Remember to always consult your doctor.