1. Strong Bones and Teeth
A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.
The following foods are rich in calcium: low-fat dairy products, broccoli, cauliflower, cabbage, canned fish with bones, tofu, legumes,
Magnesium is abundant in many foods, and the best sources are leafy green vegetables, nuts, seeds, and whole grains.
2. Better mood
Emerging evidence suggests a close relationship between diet and mood. In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue.
A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.
3. Improved Memory
A healthful diet may help prevent dementia and cognitive decline. A study from 2015 identified nutrients and foods that protect against these adverse effects. They found the following to be beneficial: vitamin D, C, and E, omega-3 fatty acids, flavonoids and polyphenols, and fish.
4. Improved gut health
The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion. Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses.
A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area. A diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon.
Fermented foods, such as yogurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics.
Fiber is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables. Fiber also promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis.
5. Getting a good night's sleep
A variety of factors, including sleep apnea, can disrupt sleep patterns. Sleep apnea occurs when the airways are repeatedly blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet. Reducing the consumption of alcohol and caffeine can help to ensure restful sleep, whether or not a person has sleep apnea.