The phrase “You are what you eat” is an essential term proving to be absolutely true. Food is the fuel that re-energises the body and replenishes us for any activity. Our bodies fully rely on the energy outsourced from the foods and drinks we consume. Healthy food consumed by our body helps in the prevention of chronic diseases such as diabetes, heart problems, and cancer. It also helps in boosting energy, uplifts our mood, and enhances the overall quality of our lives.
The first step in staying fit and reaping the benefits of healthy eating is to identify which food habits help in maximizing nutrition. Today, more and more people are inclined towards munching on unhealthy foods rather than a bowl of greens. The busy schedules and changing lifestyles have drastically lost the importance of healthy eating.
Benefits of a healthy, nutritious meal:
– Maintains a healthy immune system
– Builds a good metabolism
– Helps fight against diseases
– Enhances physical and mental health
You now know the importance of a balanced meal. Let’s deep dive into 3 superfood habits you must inculcate for maximized nutrition.
1) Focus on Plant-Based Nutrition:
Recent studies have proven that plant foods are the precursors of good health. A research study was conducted among strict vegan, semi-vegetarian, and non-vegetarian individuals. It was examined that the individual with a strict vegan diet had the highest levels of healthy biomarkers. Vegetarians with an inclusion of eggs, fish or milk in the diet scored a level below vegans. The non-vegetarian individual had the least favourable healthy markers upon examination.
A plant-based diet has marvellous effects on health.
– Helps in lowering the blood pressure
– Lowers triglyceride and glucose levels
– Reduced carbon footprint
– Lower risk of Type 2 diabetes and
– Improves kidney function
Time and again, researchers have shown the benefits of a plant-based diet. Your diet must include at least 75% of plant-based foods i.e green leafy vegetables, fruits, nuts, nuts, pulses, and whole grains.
2) Avoid Processed Foods:
It is a universally accepted fact that processed foods create havoc in the body. Highly processed foods like processed meats, refined grains, and snacks are associated with higher body weights and poor health. Processed foods can be easily identified by just skimming through their ingredients. Any food high in sodium, sugar, artificial sweeteners, colours, and preservatives means it is highly processed.
3) Add Healthy Fats & Carbs to Diet:
Carbohydrates are just like minerals and vitamins are the main source of energy for our body. Foods like fruits, vegetables, dairy, and whole grains, are all a part of healthy carbs. These carbs are rich in fibres which in turn help in lowering cholesterol and blood sugar levels.
Fats are not always bad. Fats from plants and fish sources provide anti-inflammatory health benefits. Any inflammation inside the body may not have any adverse effects. But when the symptoms permit, it can lead to several diseases ranging from mood swings to as severe as Alzheimer’s and cancer.
Every individual has varied nutrition needs. One diet and similar food plan cannot suffice the nutritional needs. We have to keep in mind the individual’s preferences, body weight & size ratio, food considerations, underlying health problems, and lifestyle habits to come up with a perfect diet plan.
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