Benefits of Healthy Diet

 

   

Your body wants energy to work generally and keep you active. This activeness comes from best diet .You get this energy from nutrients in the food that you eat mostly, carbohydrates, fats, and fiber , proteins. 

Minerals and vitamins are other nutrients that are also vital in your diet to help your body stay strong and healthy.

It is important to find the right proportion between these several nutrients to attain absolute health benefits. A balanced diet generally includes food from each of the following food groups.

1.     Protein foods: These, include egg, meet, fish, and other non-dairy sources of protein (including nuts, tofu, beans, pulses, walnuts  etc. ).

 Meat:

 Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat gives us iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet. Food hygiene is important when bottling, equipping, and toasting meat.

 Fish:

Fish is restored with omega-3 fatty asids and vitamins such as D and B12. Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium part of a healthy diet eat fish at least two times per week.

Eggs:

Highly nutritious. Whole eggs are nutritionally rich, stocking almost every nutrient you need. ...

May support heart health. Eggs are rich in various nutrients that promote heart health, such as beating and choline. Eggs are good for eyes health and weight management. 

Fruits:

Mango, Banana, watermelon,  kiwi, Grapes,  Apple, Orange, Dates, etc.

Mango:

This fruit is not only tasty but also boasts a remarkable nutritional profile. Mangoes are tropical fruit from the drupe family. This means they have a single large seed in the middle. It is called the “king of fruits,” mangoes are one of the most widely consumed fruits in the world. 

There are many types of mangoes ataulfo  (Chonsa), alfonoso, Irwin, keitt, amrapali etc. mango is a nutritious fruit packed with healthy nutrients that can help benefit your skin and all-around health. The vitamin A, vitamin C, and antioxidants in mango may help you prevent aging and protect your skin from sun damage. Mangoes are good for eyesight as well. The vitamin A in it is good for eyes.

Banana:

Bananas are known to lessen swelling, protect against developing diabetes, aid in weight loss, enhance the nervous system help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain, even you can mix the peel of banana in your smoothies.

If you apply peel of banana on your face it can reduce the appearance of wrinkles and fine lines.

"Bananas are high in antioxidants, which can give protection from free radicals, which we come into contact with every day, from the sunlight to the lotion you put on your skin.

Watermelon:

As watermelon are rich in water, they helps you staying hydrate. In summer when our body need much hydration. Staying hydrate is significant for your body to work properly. 

Eating foods with deep calorie consistencies, such as watermelon, may aid weight management by keeping you realizing full for longer.

Kiwi:

The vitamins, fiber, and antioxidants can submit essential health benefits. The flesh is rich with vitamins that stimulate immunity and lessen the risk of disease Kiwi boosts the immune system. 

The soluble dietary fiber found in kiwis can help facilitate formal and healthy digestion. Kiwis can provide other health benefits like. Consuming a kiwi fruit is for sure a healthy addiction in your everyday life. 

High in antioxidants, a daily consumption would prevent the appearance of certain cancers and hamper the risk of cardiovascular diseases. Some scientific studies have indicated that the oxidation of DNA is responsible for certain type of cancer .

Grapes:

When you think of vitamin C, you may tend to think of oranges as a good source.

But did you know that grapes are also an excellent way to get vitamin C? With other nutrients like antioxidants, vitamin K and potassium, these little globes are jam-packed with tons of goodness.

Apple:

Apples are an extremely nutritious fruit that offers numerous health benefits. They're rich in fiber and antioxidants. An apple a day keeps you from the doctor away. Eating them is associated to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer. 

There are different types of apples (Irani apple Afghani apple) gala, honey crisp, fuji, golden delicious apple. My personal favorite is honey crispy apple. Apples may also facilitate weight loss and improve heart and brain health.

Orange:

Orange is a Winter fruit. It is very good for skin. Some foods tell your immune system it's under attack. This causes inflammation. (When there was virus covid-19 Doctors  advised their patients to consume Orange, lemon , because they are rich in vitamin c they will boost your immune system and fight against the virus covid-19.) 

When inflammation turns into a long-term problem, it can trigger diabetes, heart disease, arthritis, cancer, and Alzheimer's disease. Oranges have the opposite effect.The vitamin C in oranges enables your body in lots of ways:

Insures your cells from damage.

Helps your body make collagen, a protein that heals wounds and gives you smoother skin.Makes it easier to absorb iron to fight anemia.

Boosts your immune system, your body's defense against germs.

Slows the advance of age-related macular degeneration, a main cause of vision loss.Helps fight cancer-causing free radicals.

Dates:

You can eat dates at any time of the day without any digestive issues. They also make for an energy-rich snack that will keep you full and pleased. They are high in antioxidants and fiber. They are also known to improve heart health, pregnancy, and labor. Dates are good to make hemoglobin in the oxygen. 

Dates are also rich in vitamins C. They are very good for face as well. However, just like any food, dates should be consumed in moderation and eaten within a varied diet. Eating 3 to 6 dates a day should be enough for an individual to absorb all the health benefits dates offer.

Fatty and sugary foods are the fifth food group that you eat. However, only a small amount of what you eat should be made up of fatty and sugary foods.

In improvement to the above, having plenty of fiber and water in your diet is also vital for your health.

·       Vegetables: Spinach, carrots,  Broccoli, capsicum, potato, etc.

Spinach:

Spinach  is good for anemia patient because it is rich in iron. And it is also rich in vitamin C to absorb the iron in the body. It has soft green leaves. Spinach is also high in carotenoids, which your body can turn into vitamin A.,Vitamin K1,Folic acid, Calcium.

Carrot:

Carrots can protect your skin from the harmful  rays of the sunlight The beta carotene in carrots is a skin-friendly nutrient that gets converted to vitamin A inside the body. 

It helps to protect skin from harmful radiation . Eating Raw carrots daily, address the problem of constipation. Carrots also help maintain healthy cholesterol and prevent heart diseases. It works as a blood cleaner as well.

Broccoli

Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.

Capsicum

Capsicum is good for eyes health. It reduces anemia. It boosts immune system. It improves bone health. There are different types of capsicum and they have different colors as well.  Red capsicum,  yellow capsicum, green capsicum,  orange capsicum. We can eat it raw as well.