Since the onset of the epidemic, everyone has become more conscious of their well-being, and health has become a top priority for most people. In this process, the importance of a healthy diet – a balanced intake of carbohydrates, proteins, water, vitamins and fats – and its role in overall physical and mental health is being emphasized. Getting proper nutrition through your diet does not have to be complicated.Also read – Fasting tips for people with diabetes during Ramadan
For one, studies show that premature heart disease – the leading cause of death worldwide – can be prevented by up to 80% by adopting a healthy diet and increasing physical activity. Also read – World Health Day 2022: 5 Simple Yet Effective Health Tips You Should Follow After Every Meal
High blood pressure – a growing concern in metropolitan cities and towns – can lead to heart attack, heart failure and stroke. This type of eating can help lower and maintain blood pressure at optimal levels, which in turn keeps the heart healthy. The ideal diet should include plenty of vegetables, fruits, whole grains, fat-free or low-fat products, and high-fiber foods, as these play an important role in reducing heart disease and stroke. Drinks and foods with added sugar should also be avoided. Blood pressure can also be lowered by limiting your salt intake. Also read – World Skin Health Day: Skincare Myths Debunked | Watch the video
Eating foods rich in antioxidants such as fruits, vegetables, nuts and beans can reduce the risk of exposure to another deadly disease – cancer. These types of foods reduce a person’s risk of cancer, as the antioxidants protect the cells of the human body from damage. It is a well-known fact that the presence of free radicals in the body increases the risk of cancer. Antioxidants help eliminate these, making them an important part of cancer prevention.
The relationship between a person’s diet and mood is a lesser known but equally important aspect. Consumption of foods with high glycemic content – the presence of glucose in the blood – can increase the symptoms of depression and fatigue. Vegetables, fruits and whole grains have lower glycemic loads, while refined carbohydrates and bakery products should be avoided as they contain higher percentage.
Assimilating the right type and quantity of food also plays an important role in other aspects like weight loss, memory improvement, healthy digestion and more.
However, as is rightly said, Rome was not built in a day. This saying also applies to our food and eating habits. Our body is slowly getting used to new processes. A sudden change in this can be detrimental, but when done properly it becomes an integral part of our lives. The easiest way to do this is to focus on what we eat, and quite literally, to separate the grains from the granules. A healthy diet is a mixture of carbohydrates, proteins, fats, vitamins and minerals.
Extensive food categories include:
- Fruits: This is nutritious, and healthy. Looking at some of them, we find that apples and oranges are rich sources of vitamin C, blueberries contain antioxidants, and avocados are high in fiber, potassium, and vitamin C.
- Almonds and seeds: These are rich in fiber and are essential for bone health. Flax seeds, pumpkin seeds and sesame seeds help control cholesterol and reduce inflammation anywhere in the body. Chia seeds are a rich source of magnesium and calcium, and walnuts are rich in fiber, vitamins and minerals.
- Vegetables: Vegetables play a crucial role in our daily diet. With the wide variety available, they are a premium source of nutrients. The list goes on and on. Take broccoli, for example, a vegetable that can be eaten both raw and cooked. It is an excellent source of fiber and vitamins C and K. Another example is garlic, which helps improve the body’s immune system. Carrots, tomatoes, radishes – the list is endless. One important rule – do not forget your greens.
- Cereals: It contains many nutrients, fiber, B group vitamins (thymine, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). Cereals are usually high in carbohydrates. Whole grains – such as oats, brown rice, quinoa – are rich in fiber, vitamins and minerals.
This is a must have, for any Affiliate, promoting any program.
(Article written by Pranay Jain, Founder and CEO, Bodyfirst)
