10 BENEFITS OF A GOOD DIET (PHYSICAL AND MENTAL) - NUTRITION - 2025

The benefits of a good diet include having more energy, physical and mental health, and even more financial stability, since medical expenses will be lower. Eating a good diet doesn't just mean choosing the best lean meats, eggs, vegetables, fruits, whole grains, and dairy products.

It also means neglecting or rarely eating foods that are high in sugar, saturated fat, and sodium (fast food, soda, and processed snacks). For example junk food, sweets and pastries.

One thing to keep in mind is buying high-quality protein foods, especially if they are of animal origin. You want to be sure to buy grass-fed meat, organic cage-free poultry eggs, raw unpasteurized dairy, and wild-caught fish.

All of this is key to getting enough protein and reducing the amount of toxins in your diet. Better quality animal products contain more nutrients than conventionally grown foods as animals are healthier and fed a more natural and nutritious diet.

High-quality proteins provide more trace elements and vitamins, healthy fatty acids, and contain far fewer contaminants, heavy metals, or potential synthetic hormones and antibiotics.

Unlike a diet to lose weight, a good diet helps improve the functioning of the body, protects you against disease and helps you live longer due to an improvement in your energy levels and general health. Weight loss will undoubtedly come later on its own.

10 advantages of a good diet

1- Greater productivity

Thanks to a good diet, your brain will have the quality fuel it needs to function efficiently. Certain foods like fatty fish and green leafy vegetables can also help prevent Alzheimer's disease or dementia.

2- You will be happier

What we eat affects our brain. Eating healthy foods like bananas and small amounts of dark chocolate can boost your mood. The key is to eat mindfully - to be aware of what you are eating and why, allowing yourself to enjoy yourself.

Foods rich in vitamins and minerals, such as fruits, whole grains, and vegetables, have been associated with a lower overall risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon, and other fatty fish.

3- You will reduce your stress levels

Certain healthy foods, such as foods rich in protein, have the ability to moderate the level of cortisol in our body, which is the stress hormone.

Some studies have shown that consuming foods with omega-3 fatty acids and magnesium helps reduce cortisol levels.

Eating a high-protein diet, including fish and dairy products, can help replenish protein stores and keep cortisol levels low.

4- You can save money

Eating healthy can contribute to potential savings as being healthier will reduce medical bills and ailments.

On the other hand, being obese, life insurance usually costs twice as much as for a non-obese person. Also, snacks like apples and broccoli are often cheaper than candy or chips.

5- You will be healthier

By eating healthier you can reduce your risk of chronic diseases like cancer, diabetes, obesity, and heart disease.

If you don't get the vitamins and minerals your body needs, you could put yourself at risk of premature death. Eating at least five servings of fruits and vegetables a day is associated with a lower risk of dying from any health-related cause.

6- You will control your weight

Through a good diet, if you reduce your body weight by only 5-10%, you can lower your blood pressure, improve cholesterol levels and lower the risk of type 2 diabetes.

Simple healthy options like substituting soda for water, choosing vegetables, and ordering a salad instead of fries will not only help you lose weight, they can also save you money.

7- You will begin to think that healthy foods taste better

Healthy food can be delicious if it is well prepared. Also, the more healthy foods you eat, the more you'll crave them to satiate your appetite, thus stepping away from junk food.

8- You will age better

Eating antioxidant-rich fruits and vegetables can help protect and improve skin. The antioxidants present in many foods, such as fruits and omega-3 fatty acids from fish such as salmon, help improve the health of skin cells and prevent premature aging, slowing it down.

9- you will eat less

Fresh foods contain fewer low-nutrient calories that the body can burn quickly. You'll fill up faster and gain more energy by eating healthy.

10- you will live longer

A diet of fruits and vegetables, in combination with physical activity is associated with an extended life expectancy as is calorie restriction or the consumption of a Mediterranean diet, which includes a lot of fruits, vegetables, omega-3 fats from fish and olive oil.

Some tips for a good diet

• Set small, achievable goals each day that will translate into long-term results.
• When you feel hungry drink water.
• Don't skip any meals.
• Try to eat at the same time every day.
• Exercise daily.
• Have snacks ready for when you're craving.

References

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