"SORRY, THERE'S NO MAGIC BULLET. YOU GOTTA EAT HEALTHY AND LIVE HEALTHY TO BE HEALTHY AND LOOK HEALTHY. END OF STORY." – MORGAN SPURLOCK
"You are what you eat." Is a popular cliché that you must have heard over and over again? Knowing that your diet impacts your health should make you take your dieting very important. There's no denying the health benefits that come from nutritious diets.
What one chooses to eat and the things you choose not to eat plays a part in warding off many chronic diseases and illnesses. The choices we make concerning our diet have a great effect on how we feel today, tomorrow, and what the future holds for us with respect to promoting and maintaining sound health.
Integrating a healthy diet regime into your day-to-day living will automatically reduce the risk of life-threatening diseases such as diabetes, obesity, stroke, cancer, osteoporosis, heart diseases, among others. Health diets help to boost "good" cholesterol (high-density lipoprotein) and to decrease unhealthy triglycerides.
The more healthy foods that one eats, the better it will be for one's "good" cholesterol levels. This will help the body to fight and prevent diseases. So why depend on drugs when you can eat right and stay strong. Superprof will be showing you some proactive steps to follow for strong health and some of the benefits of healthy eating and the effects of a balanced diet on disease prevention.
How Does Healthy Dieting Prevents Diseases
Health is wealth, and healthy dieting is wealth. We would be looking at some of the ways that healthy dieting can help to prevent diseases in the human body. These includes
- Healthy diets prevent obesity: Obesity is seen to be the number one nutritional reason for chronic disease. Obesity is a major igniter of different health conditions such as osteoporosis, type 2 diabetes, heart diseases, strokes, and lots more. Eating food fully packed with calories, fats, and refined sugar can add extra weight to your body while also weakening your bones. These actions tend to make other organs in your body to work extra hard.
- Healthy diets improve one's moods: You might not have known this, but a good mood helps to boosts physical activities. Eating the right foods can help one to be happier, which will lead to more healthy exercises. It has been proven that when one is happy, he/she is more likely to be active. Being active and exercising often helps to prevent most diseases making healthy eating important.
- Affects certain parts of the body; Nutrients gotten from healthy diets helps to keep the different part of the human body fit. The absence of calcium in one's diet can lead to unhealthy, brittle, and weak bones. This makes you more prone to osteoporosis.
- Boost "Good" Cholesterol: Good cholesterol, also known as high-density lipoprotein has a direct impact on preventing heart diseases, diabetes, stroke, and high blood pressure since it helps the blood to flow smoothly. The more healthy diets you consume, the better your "Good" cholesterol level that will help your body to fight and prevent diseases.
Studies have shown that no single food can protect you against cancer by itself, but a diet filled with varieties of fruits, vegetables, beans, grains, and other plant foods can go a long way in reducing or lowering the risk of cancers. Most foods contain great compounds and nutrients that can help decrease the growth of cancer. Therefore, we would be looking at some great foods that need to be included in our meals to avoid the risk of cancer.
- Broccoli: These food contain a great quantity of sulforaphane that is found in cruciferous vegetables. This compound has some potent anti-cancer properties. Higher consumption and intake of cruciferous vegetables have the potential of reducing the risk of colorectal cancer.
- Berries: These are fruits that are high in anthocyanins. These plant pigments have antioxidant properties and help to reduce the risk of cancer.
- Flaxseed: These seeds help to reduce the growth of cancer in the breast and also helps in the prevention of prostate cancers. Flaxseeds come high on fibres which have the potentials to decrease the risk of colorectal cancer.
- Carrots: Studies have shown that eating carrots helps to reduce the risk of stomach, lungs, and prostate cancer.
- Nuts: Research as shown that eating nuts are linked to a lower risk of certain types of cancer
- Beans: Beans are high on fibre which may help to protect one from colorectal cancer and can also help to reduce the risk of colon cancer.
- Turmeric: These are well-known spices that come with many health-promoting properties. Its active ingredient known as curcumin is an anti-inflammatory, antioxidant, and also an anti-cancer chemical that helps to reduce the growth of different types of lesions and cancer.
- Pumpkin: These green leaves add flavour to the soup, and they are high in fibre and beta-carotene, which helps to reduce the risk of lung cancer.
Cancer can be a deadly disease, but with the right diet, it can be prevented and the risk minimal. Are you looking for some great nutrition courses? Look it up on Superprof.
The Right Foods to Fight against Cardiovascular Diseases
Most cardiovascular diseases such as high blood pressures, coronary artery diseases, cardiac arrest, strokes, and congested heart failure are genetic but can be avoided by following a strict healthy diet. Many Nigerians are currently battling with these illnesses mostly at an elderly age, but there is no cause for alarm as these healthy foods can help to fight against these heart conditions.
- Leafy Green Vegetables: Vegetables such as kale, spinach, and collard greens are a great source of vitamin K, which helps to protect the arteries and helps in proper blood clotting. These leafy green vegetables are also rich in minerals and antioxidants—this help to improve the arterial function and reduction of blood pressure. Recent studies have shown that a high intake of leafy greens helps to lower heart diseases.
- Berries: Examples of healthy berries such as blueberries, strawberries, raspberries, and blackberries are filled with great nutrients that are important for a healthy heart. Berries are rich in antioxidants such as anthocyanins that help to protect against oxidative stress and inflammation that leads to the development of heart diseases.
- Whole Grains: Whole grain is rich in fibre that helps to reduce "bad" LDL cholesterol and also reduces the risk of heart diseases. Eating whole grain consists of all the three rich nutrient parts, which include the germ, the endosperm, and the bran. Examples of whole-grain include oats, brown rice, whole wheat, quinoa, and buckwheat.
- Walnuts: These are a great source of micronutrients such as copper, magnesium, and manganese. It also contains lots of fibre that helps to reduce cholesterol and blood pressure. It can also be associated with a lower risk of heart diseases.
- Avocados: A great source of heart-healthy monounsaturated fats. Studies have shown that these fats help to reduce the level of cholesterol and to lower the risk of heart disease.
- Tomatoes: This vegetable is loaded with lycopene which is a natural plant pigment with powerful antioxidant properties. These antioxidants help to neutralize harmful free radicals, inflammation, and oxidative damage.
- Garlic: This spice comes with an allicin compound that comes with lots of therapeutic effects. It can help to improve heart health.
Best Foods to Beat Diabetes
Determining the best foods that one is expected to eat when one is suffering from diabetes can be quite difficult. This is because you are trying everything possible to be controlling your blood sugar levels.
Controlling diabetes is important because you are also preventing complications that come with diseases such as heart problems. Heart disease is most likely to affect individuals suffering from diabetes than those individuals who are not. To stay safe and protected, it's important to eat some diets such as
- Fatty Fish: These fish are believed to be one of the healthiest foods in the world. These food sources such as anchovies, herring, mackerel, sardines, and salmon are great sources of omega-3 fatty acids EPA and DHA. These food sources have so many health benefits for the heart and help in blood sugar regulation.
- Leafy Green: These greens are very nutritious and come with low calories. These leafy green does not affect blood sugar level since they are low in digestible carbs. Examples are kale and spinach, which are also a great source of minerals, vitamins, and antioxidants lutein and zeaxanthin. These antioxidants protect the eyes from macular degeneration and cataracts, which are common diabetes complications.
- Chia Seeds: These are wonderful food for individuals with diabetes. There are high in fibre but low in digestible carbs. These fibres help in weight loss and the maintenance of glucose levels.
- Avocados: These fruits come with a low quantity of sugar, fewer carbohydrates, high fibre content, and healthy fats. It also comes with nutrients that are needed for the prevention of diabetes.
Ways of Preventing Food-borne Diseases
Most diseases can be spread by touching the food we eat with dirty or contaminated hands. Just washing the hands before handling certain foods can prevent the contamination of the food and food-borne diseases. Every year, millions of Nigeria die or are hospitalized as a result of food-borne diseases that would have been avoided.
These diseases are often contracted by eating contaminated foods or water. To help you stay safe, proactive measures should be taken in other for you to prevent another disease outbreak such as bird-flu or Ebola disease. In eating food, ensure that it is fresh, clean, and cooked if need be. Make sure you take all the needed preventive measures in other to save your life and your loved ones.
Definitions of Disease Prevention
Diabetes: Diabetes mellitus, mostly known as diabetes, is a metabolic disease that causes high blood sugar. With diabetes, your body might not be able to make enough insulin or can't effectively use the insulin it does make. You can also read up on the importance of good nutrition on the