Role of balanced diet in maintaining a healthy lifestyle

Jessy

Even though most of us do know what healthy eating is all about, knowledge of the full details of the benefits of good nutrition and how to go about achieving it is still a pitfall to many. The importance of consuming diverse, balanced diet that comprises multiple nutritional components such as proteins, carbohydrates, fats, minerals, vitamins, and water for optimal lifestyle cannot be overstated. Protection from chronic diseasesTaking a preventive approach with a whole food-based nutrition plan reduces the risk of obesity which is responsible for many chronic diseases such as type-2 diabetes, heart diseases and kidney failure. Fruits and vegetables are rich sources of vitamins and minerals that help regulate body functions and protect it against chronic diseases. Too much sodium for instance can lead to high blood pressure and hypertension. This can be avoided by healthier seasoning habits such us tempering salt intake with other herbs and spices such as basil, garlic and paprika to add a new dimension of flavour to your food. Strengthening immune system.To function optimally, our immune system requires essential vitamins and minerals. Eating a wholesome and varied diet ensures your immune system functions at peak performance and guards against illnesses and immunodeficiency problems. Several nutrients are essential for immune system function: Vitamin C, Vitamin E, Zinc, Selenium. In addition to these specific nutrients, a diet rich in fruits, vegetables, and whole grains can provide a range of antioxidants and other nutrients that can help support immune system function. Fresh, whole foods in their purest, unprocessed form provide maximum nutritional benefits. For processed alternatives, pick those that have undergone simple changes such as dehydration and flash freezing to minimise nutrient loss. Weight management A well-structured nutrition plan should allow an individual to maintain a healthy physique within acceptable body fat levels (18-24% for men and 25-31% for women). This supports metabolic health through promoting healthy hormone function, insulin sensitivity and physical recovery. Eating a nutritious diet is really the best way to go about maintain a healthy weight and at the same time attaining the necessary nutrients for healthy body function. Keeping your weight within a healthy range relative to your body composition requires swapping unhealthy junk food and snacks out for nutritious food. Managing portion sizes is equally important because it ensures that you’re getting the right amounts of nutrients and calories from your food. Over-eating or under-eating deprives the body of nutrients and can therefore, affect weight.Support mental well-being Nutrients such as iron and omega-3 fatty acids found in protein-rich food can boost your mood. This contributes to better overall mental well-being and protects you against mental health issues. A diet that includes fresh fruits, vegetables, whole grains, and lean proteins can provide the nutrients the brain needs to function correctly. These nutrients include vitamins, minerals, and antioxidants, which help to protect the brain from damage and support brain cell communication. In particular, omega-3 fatty acids in fatty fish, nuts, and seeds may help improve memory and cognitive function. Similarly, B vitamins, which are found in whole grains, leafy greens, and animal products, may help to reduce the risk of brain disorders such as stroke and dementia. Additionally, dairy products such as milk, cheese and yoghurt are rich in important nutrients like calcium, potassium, phosphorus, vitamins A, D and B12. Delaying the onset of ageingCertain types of food such as tomatoes and berries can increase vigour and improve cognitive performance, all the while protecting your body against the effects of ageing. Fruits, vegetables, nuts and whole grains are good sources of antioxidants which help protect cells from damage caused by free radicals and unstable molecules that can damage cells and contribute to aging and the development of chronic diseases. Fatty fish, flaxseeds, and walnuts are good sources of omega-3 fatty acids which have anti-inflammatory properties and may play a role in preventing the risk of heart disease, diabetes, and arthritis. While egg yolk, fortified foods, and fatty fish are good sources of Vitamin D which is essential for bone health. 

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