Proper nutrition and its benefits for human health

Proper nutrition and its benefits for human health

Healthy Nutrition Healthy Nutrition is defined as eating a variety of foods, which provide the body with many nutrients important for maintaining the health of the body, having the energy it needs, and feeling in good condition. These elements include: fats, proteins, carbohydrates, minerals, vitamins, and water. Healthy nutrition is one of the important things to maintain a healthy weight, especially in conjunction with physical activity, which helps to maintain the health and strength of the body, and eating a healthy food helps prevent malnutrition in its various forms, and from noncommunicable diseases (in English) Noncommunicable diseases), and other health problems. The exact components of a balanced and healthy diet vary from individual to individual according to gender, degree of physical activity, lifestyle, and other factors, but the basic principles remain constant.

Benefits of healthy nutrition
There are many health benefits associated with eating a healthy diet. The most important of these are:

Weight reduction:
A healthy diet for weight loss must include reducing the calories needed by the body, and maintaining a healthy diet free of processed foods can help to consume an appropriate amount of calories without having to count them, and eating foods rich in dietary fiber such as: Vegetarian foods. These fibers are important components of weight control by helping them to regulate hunger and increase feelings of satiety.

Control of diabetes:
As eating healthy food by diabetics helps to lose weight if needed, regulating blood glucose levels, preventing or delaying complications of various diabetes complications, and maintaining blood pressure and cholesterol levels in the body, as it is important in this case to reduce intake of Foods that contain added salts and sugars, in addition to avoiding eating fried foods, because they contain large amounts of saturated and trans fats.

Promote bone and dental health:
As dieting that contains sufficient amounts of calcium and magnesium is important for the health of the bones and teeth, and contributes to maintaining bone strength, reducing the risk of osteoporosis (Osteoporosis), and degenerative joint inflammation (English: Osteoarthritis) in the advanced stages From the age of man, it is worth noting that there are many foods rich in calcium, such as: low-fat dairy products, cabbage, and canned fish. Nuts, seeds, and green leafy vegetables are good sources of magnesium.

Promote bowel health:
Where bacteria that are naturally present in the intestine play an important role in the process of digestion and metabolism, and some types also produce Vitamin K and Vitamin B, which are beneficial vitamins for the colon, and these bacteria help to combat viruses, harmful bacteria, and it is worth noting that a high-fat diet Sugars, low in dietary fiber, lead to a change in these bacteria, which increases the risk of infections in the intestine, while eating vegetables, fruits, legumes, and grains can provide the body with a mixture of prebiotics and prebiotics (EN) Galactic: Probiotics); which help beneficial bacteria to grow in the colon. On the other hand, dietary fibers enhance the natural movement of the intestine, which can help reduce the risk of bowel cancer and diverticulitis (English: Diverticulitis).

Memory optimization:
Where healthy nutrition can help reduce the risk of mental deterioration and dementia (English: Dementia), and one study indicated that there are many nutrients that reduce the risk of these diseases, such as: vitamin D, vitamin E, and omega acids -3, Flavonoids and Polyphenols in addition to fish, and the Mediterranean diet is one of the systems that includes many of these elements.

Mood improvement:
Where some evidence indicates that the diet is linked to mood, studies have indicated that eating foods with high glycemic load (English: Glycemic load) can cause increased symptoms of fatigue and depression, and this type of diet includes eating large amounts of refined carbohydrates For example, biscuits, cakes, soft drinks, and white bread, on the other hand, a system that contains vegetables, fruits, and whole grains is considered a low glycemic load, although healthy nutrition may improve mood in general; however, it is advised to consult a doctor in the event of injury Depressed.

Reducing the risk of cancer:
As unhealthy nutrition can lead to obesity, which may increase the risk of cancer, and a diet rich in vegetables and fruits can help reduce the risk of this disease, as one study found that eating sufficient quantities of fruits reduced the risk of gastrointestinal cancer It was also found that a diet rich in vegetables, fruits, and dietary fiber reduced the risk of colon and rectal cancer, and on the other hand, eating foods rich in fiber reduced the risk of liver cancer.