Why is healthier food better

A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area. However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria thrive in the colon.

Fiber is an easily accessible prebiotic and is abundant in legumes, grains, fruits, and vegetables. It also promotes regular bowel movements, which can help prevent bowel cancer and diverticulitis. A study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:.

Among other diets, the Mediterranean diet incorporates many of these nutrients. Read more about foods to boost brain function here. Maintaining a moderate weight can help reduce the risk of chronic health issues. Having overweight or obesity are risk factors for several conditions, including:. Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans — Maintaining a healthful diet free from processed foods can help a person stay within their daily limit without monitoring calorie intake.

Dietary fiber is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps regulate hunger by making people feel fuller for longer.

In , researchers found that a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake. It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats. Read about the best foods for diabetes here.

A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis. Magnesium is abundant in many foods, and some of the best sources include leafy green vegetables, nuts, seeds, and whole grains.

A variety of factors, including sleep apnea , can disrupt sleep patterns. Sleep apnea occurs when the airways repeatedly become blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet. Reducing alcohol and caffeine intake can help a person gain restful sleep, whether they have sleep apnea or not. Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits tend to pass these on.

Eating at home may also help. In , researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers who ate at home less frequently.

In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices. A person may also benefit from taking a cooking class, and learning how to incorporate more vegetables into meals. A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels.

High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet. Eating a portion of oily fish - such as salmon and trout - each week can also help to lower your risk of developing heart disease.

The high levels of omega-3 fatty acids in oily fish are good for heart health. A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss osteoporosis associated with getting older. As vitamin D helps your body absorb calcium, make sure you get outside your body gets vitamin D from the sun and have plenty of foods containing vitamin D in your diet - such as oily fish and fortified cereals. More about vitamin D. Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight.

Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar - a leading cause of weight gain. Together with exercise, eating a healthy diet in the right proportions can also help you lose weight, lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes. Section Navigation. Facebook Twitter LinkedIn Syndicate. Benefits of Healthy Eating. Minus Related Pages. Benefits of Healthy Eating for Adults Picture of body identifying benefits of healthy eating for adults.

May help you live longer Keeps skin, teeth, and eyes healthy Supports muscles Boosts immunity Strengthens bones Lowers risk of heart disease, type 2 diabetes, and some cancers Supports healthy pregnancies and breastfeeding Helps the digestive system function Helps achieve and maintain a healthy weight Download: Benefits of Healthy Eating for Adults pdf icon [PDFKB] Benefits of Healthy Eating for Children Picture of body identifying benefits of healthy eating for children.