The number of people seeking medical attention for ailments related to poor eating habits such as diabetes is on the rise. To avoid being part of these statistics, try making a few adjustments to your diet to incorporate healthier foods such as fruits, lean meats, vegetables and whole grains. This also ensures that you lose excess weight, live longer and look younger.
Eating foods that are rich in fiber, minerals and vitamins, lean protein and whole grains can add more years to your life. According to a recent study by University of Gothenburg scientists, the Mediterranean diet is linked to better health, and therefore a 20 percent chance of living longer. This diet encourages increased consumption of vegetables, fruits and fish and cutting down on foods from land-based animals such as milk and meat. Research by University of Liverpool’s researchers published in May 2011 in the “British Medical Journal” also found that deaths from cardiovascular diseases can be reduced by 50 percent if people consume healthier foods that are free from starch and terrestrial animal products.
Watching the foods you eat can also protect you against diseases. According to a study carried out by Chinese researchers and published in June 2012 in the “American Journal of Medicine,” eating fish on a regular basis lowers the risk of rectal cancer by 21 percent and colon cancer by 4 percent. Consuming foods rich in fiber also protects you from diabetes and heart disease and boosts your immunity. This can prove beneficial especially to individuals with weakened immune systems caused by diseases such as AIDS, as it helps them fight off opportunistic infections.
Improve Energy Levels
Eating foods with high sugar and starch contents elevates your blood glucose levels quickly, after which they drop suddenly. This leaves you feeling dull and tired. You can circumvent this by eating regular snacks and meals that contain fiber such as whole grains, fruits and vegetables. Foods rich in fiber help you regulate your blood sugar levels.
Eating healthier foods helps you maintain a fresh and youthful appearance. Consuming foods rich in antioxidants such as fresh fruits and vegetables may help slow aging by eliminating free radicals, which are harmful agents caused by metabolic processes and environmental toxins. Free radicals damage cells, including skin cells, speeding up the aging process.
A meal plan that incorporates healthy foods such as whole grains can help you combat weight gain. Whole grains contain fiber which stays in the stomach for longer, reducing hunger and food cravings. This consequently reduces your calorie intake and helps you lose excess weight.
Improved Cognitive Function
Choosing healthier foods also boosts your memory and mental abilities. Results of a study by a researcher at the University of California at Los Angeles and published in the July 2008 edition of “Nature Review Neuroscience” found that there is a positive correlation between cognitive function and nutritional intake.
- Center for Science in the Public Interest: Why Good Nutrition is Important
- University Of Gothenburg: Mediterranean Diet Gives Longer Life
- British Medical Journal: Effectiveness and Cost Effectiveness of Cardiovascular Disease Prevention in Whole Populations: Modelling Study
- American Journal of Medicine: Fish Consumption and Colorectal Cancer Risk in Humans: A Systematic Review and Meta-analysis
- MedlinePlus: Heart Disease and Diet
- Le Cordon Bleu: Eight Foods to Boost Your Immune System
- Georgia Institute of Technology: Benefits of Eating Healthy
- Rice: Antioxidants and Free radicals
- American Journal of Clinical Nutrition: Relation Between Changes In Intakes Of Dietary Fiber And Grain Products And Changes In Weight And Development Of Obesity Among Middle-Aged Women.
- University of Texas: Eat Fiber, Fight Cancer
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