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healthy nutrition:The concept of healthy nutrition and its benefits


In the healthy nutrition program, we depend on eating a different and diverse group of foods that contain the nutrients that the human body needs to maintain its health,


Health food benefits


 and to obtain energy to complete daily chores, as well as to obtain physical comfort, and these elements consist of:
 carbohydrates, proteins, and water, Fats, minerals, vitamins, and healthy nutrition is important for all groups in society,
 as healthy nutrition is an excellent way to maintain the body's health and physical strength, and maintain the ideal healthy weight that everyone is looking for.
 A healthy diet throughout our lives helps reduce The risk of malnutrition in all its forms, 
and reducing the risk of infection with a group of viruses, and it is worth noting that a varied,
 balanced and healthy diet varies from person to person; Depending on individual characteristics,
 such as: age, lifestyle, gender, locally available foods, level of physical activity, dietary habits and cultural level, in general a healthy diet is one.


Health food benefits

benefits of eating healthy

Eating a healthy diet helps provide several benefits to the body, some of which we mention
 in the following points
Contribute to weight loss contains healthy foods; such as vegetables, fruits, and legumes;
 It contains fewer calories compared to most processed foods, and maintaining a healthy diet free of processed foods can contribute to staying within daily calorie limits without the need to monitor them,
 and dietary fiber is especially important for weight control, and plant foods contain a large amount of fiber.
 Food that helps regulate the feeling of hunger, by promoting a feeling of satiety for a longer period after meals.
 According to one study, which included 15 obese participants, and lasted for 12 weeks; A diet that encourages increased intake of fiber and low-fat proteins helped reduce calorie intake,
 lose weight, and improve diet quality. Promote healthy bones and teeth A diet rich in calcium keeps bones and teeth strong, and can help slow age-related bone loss.
 Because vitamin D helps the body absorb calcium; It is recommended to be exposed to the sun to get vitamin D, 
in addition to including foods that contain vitamin D in healthy eating, such as: milk, eggs, oily fish, rich in vitamin D.

Promote healthy bones and teeth. 

A diet rich in calcium maintains strong bones and teeth, and can also help slow age-related bone loss, and since vitamin D helps the body absorb calcium, 

It is recommended to be exposed to the sun to get vitamin D, in addition to the foods we eat contain vitamin D in the daily diet, such as:

 oily fish, milk and breakfast cereals fortified with vitamin D.

improve digestion

Foods rich in fiber are a necessary component of maintaining the health of the digestive system, as they help to feel full and reduce the possibility of excessive eating of large quantities of food, so a healthy diet for the digestive system contains a large amount of fiber sources, such as: fruits, vegetables, Whole grains, legumes.

improve mental health

A healthy diet can help keep your brain and cognition healthy. A review of studies indicated that carotenoids, vitamin C, and vitamin B6 are nutrients that have strong anti-MCI properties, possibly due to their antioxidant properties. Dietary intake Polyunsaturated fatty acids and cholesterol are significantly associated with a reduced risk of MCI

Reduce the risk of cancer

Eating foods that contain antioxidants can help reduce the risk of cancer by protecting cells from damage,


 as the presence of free radicals in the body can lead to an increased risk of cancer,

 while antioxidants help remove free radicals and reduce the risk of this In disease, phytochemicals found in fruits, vegetables, nuts,

 and legumes act as antioxidants, including beta-carotene, lycopene, vitamin A, vitamin C, and vitamin E.

 The plant selectively stimulates apoptosis in cancer cells only, and does not do this in normal cells, as it reduces the process of angiogenesis,

 and the proliferation of cancer cells, but it is worth noting that these studies were not conducted on humans. To date, more studies are needed.

Maintains heart health

A healthy diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help reduce the risk of heart disease,

 by keeping blood pressure and cholesterol at normal levels, as high blood pressure and cholesterol can be caused by overeating.

Salt,saturated fats, and eating oily fish weekly, such as salmon, can help reduce the risk of heart disease, because the high levels of omega-3 fatty acids in oily fish are good for heart health. 

A review of studies indicated that the traditional Mediterranean diet, which includes plant foods and focuses on plant protein sources, and a healthy diet may have a positive effect in reducing the risk of cardiovascular disease.

Reducing the risk of diabetec

maintaining a healthy weight and eating a balanced diet that is low in saturated fat and high in fiber found in whole grains; May help reduce the risk of type 2 diabetes,

 and a study in 29 people with heart disease suggested that a diet consisting of low-fat meats, fish, fruits, vegetables, root vegetables, eggs, and nuts can improve glucose tolerance.

improve mood

Many studies have shown that what a person eats affects their mental health.

 It has been observed that a healthy and balanced diet rich in vegetables, fruits and beneficial nutrients is associated with improved mental health and mental health

The results of a study of 82 people indicated that: There is an association between a high-glycemic diet and symptoms of depression, 

mood disturbance and fatigue compared to a low-glycemic diet, especially in overweight and obese adults.

 It is worth mentioning here that the glycemic load is a specific value for each type of food that determines the effect of this type of food on the blood sugar level,

 and health nutritionists are advised to pay attention to the glycemic load of food to avoid a large rise. in blood sugar levels.

Promote healthy skin

Healthy food helps nourish the skin. Several studies have indicated that eating meals consisting of vegetables, 

all kinds of fish, legumes, and olive oil preserves the beauty of the skin and helps reduce wrinkles, maintain skin elasticity, and reduce age-related skin changes.

 A study involving 177 people indicated. Good intake of vegetables, legumes and olive oil may help reduce skin damage caused by exposure to external factors,

 while excessive consumption of meat, dairy and butter leads to negative effects on the skin.



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