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What to eat to stay healthy

What to eat to stay healthy

When it comes to staying in shape and being healthy, diet is the first thing that comes to mind. It is the most important factor that will determine your health condition throughout your entire life. To maintain good health, eating a balanced diet is of the utmost importance.

A balanced diet means eating a diet rich in legumes, nuts, whole grains, healthy fats, lean proteins, vegetables and fruits and lots and lots of it all. This sort of balanced diet provides you with everything your body needs.

There are important nutrients that are crucial to obtain optimal energy level required for your body to function normally and at full capacity. A good and nutritious diet is not only important because of energy levels but it is also crucial to your internal organs and a strong immune system. Your body is one huge organism that acts like an engine. It has organs as its parts and it needs fuel to work.

Every organ needs its fuel to function and when you put them all together you get energy. So, as healthy your organs are, so is your body and a healthy body maintains a strong immune system and good physical shape that ensures a good and happy life.

With this in mind, it is safe to say that healthy eating will protect you from all sorts of the most common and chronic diseases such as obesity, diabetes, stroke and heart disease. Being obese is a risk that you simply should not take. Obesity causes numerous diseases so by eating healthy you are doing all you can to fight it.

 

Fruit and vegetables

Many people commonly think that fresh fruits and vegetables taste gross and that they are only good when processed or cooked and mixed with other foods. Well, this is wrong in so many ways. You don’t need to eat a kilo of it nor it is required that you every meal contain both. Increased fresh food intake is good for your body in so many ways that you can’t even start to imagine.

Fruits and vegetables provide antioxidant compounds and a plethora of other vital nutrients that are crucial for your health. It is the minerals, vitamins and fiber all found in fresh foods that keep you healthy and far away from chronic diseases like cancer. Eating fruits and vegetables every day can only be good for you and you will see the doctor much less if you do. Two to three servings of fruit and three to five servings of vegetables will do just fine for you.

Fruit and vegetables

You can also cook them but it is recommended that you take them fresh if possible because that is the only way how you can use to the maximum their precious nutrients that are so important for your health. Many people avoid fresh food but once you get used to eating such foods, you will not even notice the difference anymore. Start eating healthy.

How healthy fats, legumes, grains and nuts keep you healthy

When it comes to healthy fats and omega 3 fatty acids, the best source of protein, we can’t but mention fish and seafood, the richest sources of all mentioned without any doubt what so ever. Seafood and fish are rich in protein but they have something else that your body needs to remain healthy. Omega-3 fatty acids are also known as healthy fats and they are immensely important for your health.

Eating seafood and fish is the most recommendable thing if you want to maintain a healthy and nutritious diet. These foods are the best substitutes to replace poultry and meat in your diet. Healthy acids are also paramount for the health of your internal organs but particularly the brain. They help to protect it against the plethora of various diseases such as cancer and inflammatory processes.

Eating seafood

There are two types of healthy fats that are the most important for your body and those are DHA and EPA. Both types are found in oysters, tuna, shellfish, trout and salmon. These foods contain high quantities of healthy fats and are more than good for your health.

These fats are found in other types of foods as well. Vegetable oils like canola or olive oil are rich in healthy fats but nuts, flaxseed and avocado also contain high quantities of healthy fatty acids. Still, like with red meats, too much of it will do no good to your health. A moderate intake is a key to staying healthy.

 

Whole grains against obesity

Besides being rich in protein, legumes, grains and nuts are also rich in unsaturated fats and other substances that will do only good to your health. Eating lots of such food as a meat substitute would be a good choice but that doesn’t mean that you have to give up on meat completely. It rather means that you have to find a balance and not eat both foods in large quantities each day. Moderate your diet and food intake in a way that does good to your body. If you eat meat three times a weak, eat other foods the rest of the weak.

The fact is that you need all these foods because of their ingredients. Eating only one without the other is going nowhere actually. For example, nuts are proven to be a good way how you can fight to prevent diabetes or coronary heart disease. Their unique composition makes them a good and useful way how you can prevent any of those diseases from occurring. The same goes for legumes and grains.

Their unique compositions make them just perfect for decreasing risks of heart disease. These types of foods are also rich in soluble fiber, a type of fiber that is capable of decreasing risks of heart disease. One more good thing about whole grains is that they reduce the risks of obesity which is a cause of many diseases. Legumes, grains and nuts keep you healthy.

Protein- rich diet

Healthy diet – Protein maintains your body in shape

Your body requires energy to function and that energy comes from your everyday diet. If you eat foods that don’t give your body what it needs it will run low on energy which will result in illness, inability and eventually, in the worst case scenario, death. When you get ill, your body gets attacked by various radicals and bacteria or viruses and other diseases. In such occasions, your body needs something to repair itself. That is where we introduce protein. In order for your body to create new cells and repair itself so it can maintain normal functions, it requires protein.

Unsalted nuts

Foods rich in protein are unsalted nuts, eggs, poultry, fish and soy foods. It is also recommendable to consume as much food that is low in fat as possible. Such foods would be dairy foods, rich in calcium and an excellent source of protein. Calcium is good for your body in so many ways but its biggest contribution to our health is it improves bone health and maintains the health of your bone marrow. This is of incredible importance to your immune system and overall body function in general.

 

Good and bad side of protein-rich diet

Foods rich in protein are also very rich in zinc, magnesium, vitamin E and B and various important minerals. All of these are necessary to rebuild your muscle, skin and bone structure and keep your health in shape. With all this in mind, one can safely assume that a key to staying healthy is to increase the intake of protein in your diet. A diet rich in protein is good for your body without any doubt about it but, it has its bad side. Like with a coin, it has two sides, one side of such diet is all aforementioned.

The other side is quite different. Too much protein in the diet will do exactly the opposite of what it usually does. It will pose a threat to your health. Such diet will strain the kidneys and raise cholesterol levels. It can also cause numerous diseases like heart disease and stroke, even some types of diabetes and cancer. The key to eating healthy is to regulate what you eat and how much you eat it. That means that foods rich in protein should give you the maximum of the third of your necessary calories.

If you can control your protein diet, you will get the best of it for sure. So keep it under control and pay attention that between 10 and 35% of your daily calories come from protein diet. Not less not more. People tend to exaggerate with their foods, especially red meats. Red meat is also rich in protein but that absolutely doesn’t mean that you have to eat it three times a day because of it. Not at all but if you limit it to two to three times a weak, now, that is much better and more useful to you.