Healthy food benefits

 Healthy food benefits

Healthy food 

The term healthy food denotes food that contains all nutrients that benefit the human body and its health, and among the most important nutrients that food must contain are proteins, fats, vitamins, mineral salts, water, carbohydrates, and starches, in addition to sugars, Therefore, it is recommended to eat different types of food and drinks; To provide the body with all the nutrients it needs, and the topic of our article will be about the benefits achieved by eating healthy food .

Benefits of healthy food

 Healthy food achieves a number of benefits for human health, including: 

  • Relieves digestive disorders, as it provides the body with dietary fibers that facilitate metabolism, and these fibers are often obtained from vegetables and fruits of all kinds. 
  • It gives the body the energy it needs to complete one's daily work. It reduces stress, and relieves mental disorders that cause distress and discomfort. 
  • Fights the spread of cancer cells, and prevents their growth; This is because most healthy foods contain high levels of antioxidants .
  • It helps in losing weight, as the body gets rid of excess fat that causes weight gain and increases sagging. 
  • Eating healthy foods helps control appetite, thus maintaining normal weight levels. Reduces the chances of infection of the body's tissues and organs with various diseases. 
  • It helps to enjoy a healthy life full of vitality and activity, and gives the skin freshness and radiance. 
  • It facilitates the control of blood sugar levels. 

Examples of healthy food 

The types of healthy food that can be eaten vary, and examples of these items are: 

  • meat and poultry, such as chicken, and fish of all kinds, as they are the most important sources of animal protein. 
  • Grains and legumes, such as beans, lentils, chickpeas, and peas, are among the most important sources of vegetable protein. 
  • Milk and its derivatives, such as sour milk, and cheese, especially those that are low or fat-free, as these foods play an important role in strengthening and building bones and teeth, thanks to the amount of calcium present in them. 
  • Nuts, such as almonds, walnuts, pistachios, cashews, and hazelnuts, provide the body with the necessary calories and healthy fats, especially if they are raw. 
  • Eggs, as they contain large amounts of proteins and healthy fats, also increase the feeling of satiety, which reduces the amount of food one eats. 
  • Fruits such as bananas, apples, melons, citrus fruits, and pears, which are rich in antioxidants and dietary fiber, in addition to containing high levels of vitamins. 
  • Vegetables such as carrots, cucumbers, garlic, zucchini, and tomatoes are rich in water, fiber, and minerals that the human body needs to build its cells and tissues. 

Tips for a healthy diet 

Eating an appropriate amount of calories according to the person's activity level is to balance the amount of energy consumed and that used by the key to a healthy diet, and a wide range of foods should be eaten to ensure that the body gets all the nutrients it needs,Here are some tips that can help you follow a healthy diet: 

Eating healthy fats: 

It is recommended to choose healthy fats, limit foods that contain high amounts of saturated fats, and avoid foods that contain trans fats. Examples of sources of healthy fats include: vegetable oils, nuts, and fish. 

Reducing the number of calories consumed: 

Eating more calories than the body needs in daily life and physical activities may lead to weight gain, while eating fewer calories than The body needs to lose weight. 

Eating healthy snacks: 

Eating healthy snacks may help reduce hunger and prevent overeating. It is advised to choose snacks that are low in added sugars and salt. Including: baby carrots, fresh fruits, and low-fat or skimmed yogurt instead of eating chips, cakes, and biscuits. 

Eat roasted or grilled foods: 

For example, you can eat salad covered with grilled chicken instead of fried chicken. 

Limit foods and drinks that contain a high percentage of sugar and salt: 

It is recommended to avoid snacks that contain a high amount of salt and added sugars, and to stay away from sugary soft drinks. 

Maintaining body moisture: 

Water is one of the necessary nutrients, and therefore it is recommended Drink small amounts of water and fluids continuously throughout the day, and drinks that contain sugar and salt should be limited. 

Start eating vegetables: 

Starting to eat vegetables helps to eat a smaller amount of the other meal, which helps to eat fewer and healthier calories, and thus lose weight.

Drinking black coffee: 

Many commercial coffee varieties contain a lot of additional ingredients, and may These substances nullify all the health benefits of coffee, and add more calories and sugars, so by drinking black coffee instead of these varieties, it is also possible to add a small amount of milk or cream without adding sugar.


It is better to engage in moderate-intensity physical activities. Including: walking, riding a bicycle, swimming, or using aerobic exercise machines for a period ranging between 30-60 minutes a day, five times a week as a minimum. 

Getting enough sleep: 

Not getting enough hours may lead to From sleep to increased appetite, which results in increased calorie consumption and weight gain .

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