Healthy food is gift, and it is our duty to preserve this blessing to enjoy health and wellness.
To ensure the eating of healthy food integrated; suffering from many diseases, such as Stroke, cardiovascular disease, cancer, diabetes, and many other diseases that are associated with unhealthy food and lifestyle.
Organic food is a healthy food produced without the use of pesticides, chemical fertilisers, sewage residues, herbicides, antibiotics, hormones, and radiation. Although more research needs to prove that the organic foods are safer than conventional foods.
Experts believe that foods containing pesticides, fertilisers and hormones may increase the risk of cancer, reproductive health problems, neurological problems and birth defects.
Some researchers believe that some organic foods can be slightly richer in food than their traditional counterparts can. There is evidence that organic oranges may contain more vitamin C than the traditional orange, and some people may find organic food better.
The disadvantages of organic foods are that they are more expensive than inorganic foods, and may be more likely to have pathogenic organisms, such as salmonella, because of the use of natural fertilisers, animal Kung, to fertiliser instead of chemical fertilisers.
Benefits of healthy food for the body.
Here are some of the most important benefits that a human gets when he or she is committed to eating healthy foods:
Avoid smoked, canned and pickled foods that prevent cancer, especially oesophagal cancer and stomach cancer.
Low-sugar diets protect against diabetes and promote the health of the immune system.
Low-fat health food protects against obesity, high blood pressure, diabetes, cancer, and prevents clogging of blood vessels, which reduces the risk of heart disease and stroke.
Whe you eat fiber-rich foods, it prevents constipation and colon cancer, and the body saves excess oestrogen and toxins.
Eating a balanced diet protects against obesity, which increases the risk of cancer.
Eating unsaturated fats and reducing saturated fats raises the level of good cholesterol (HDL) that protects against heart disease and reduces the cholesterol (LDL) that leads to heart disease.
Eat good sources of carbohydrates for the body, such as whole grains such as wheat, whole bread, as well as fruits and vegetables, avoiding potatoes, white bread, pasta, and white rice. It protects against obesity, diabetes, heart disease, and stroke.
Eat fresh fruits and dark green leafy vegetables, such as spinach and cabbage-rich in antioxidants (C), (E), zinc, and prevent eye diseases, such as age-related macular degeneration (a disease in which the center of the retina at the back of the Eye, the main cause of blindness in the elderly).
A low-salt diet, rich in potassium, such as bananas, melons, and avocados that protect against high blood pressure.
Eating calcium-rich sources and low-fat dairy products protects against colon cancer.
Adopting a diet that relies primarily on plant foods, vegetable oils reduces the risk of developing Alzheimer’s disease.
Eating pulses may reduce the risk of dementia, Alzheimer’s disease, insulin resistance, control blood sugar, protect against prostate enlargement, improve bone density, reduce skin wrinkles, and reduce high blood pressure, lower cholesterol (especially harmful cholesterol).
Moreover, protect against cardiovascular disease, and reduces the risk of breast cancer and other types of cancer.
Eating anti-inflammatory nutrients regularly helps reduce stress and depression levels, maintains energy, and improves mood.
Examples of anti-inflammatory drugs include avocados, walnuts, complex carbohydrates, eggs, milk, omega-3 fatty foods and dark chocolate.
Health Food Guidelines.
Here are some tips that may help you take advantage of healthy food:
Diversification of food and increased intake of whole grains, fruits, vegetables and legumes, and selection of low-fat milk products.
Do not overlook liquids, and drink plenty of them.
Reduce fat intake; choose sources of monounsaturated fats, such as those found in fish, nuts, olive oil, and avocados.
Minimise energy drinks, soft drinks, stimulants.
Balance exercise and eating to get strong muscles and a healthy weight.
Relax, enjoy healthy meals, do not consider it a heavy duty, eat slowly, and be careful to eat meals with the family.
Not to skip meals and eat at regular times, and not to ignore the feeling of hunger; because this leads to excessive eating later.
Eat several small meals during the day instead of large meals that weigh heavily on the digestive system.
The abundance of sources of plant proteins, because they are rich in fiber and poor in fat, unlike animal sources of protein.
Reduce the intake of foods high in fat and added sugar and salt, such as pastries, biscuits, processed meats such as sausages, condensed milk, ice cream, fried foods, chips, cream and butter.
Healthy food groups.
Healthy food means consuming the right amounts of the five main food groups: whole grains, fruits, vegetables, protein, milk, fat and sugar:
Cereals containing all edible seeds, such as bran, seed, oats, brown rice, rye, barley, wild rice, buckwheat, soybeans.
Whole grains are rich sources of protein, fiber, B vitamins, and antioxidants, minerals such as iron, zinc, copper and magnesium.
Fruits and vegetables
Sources of fiber, vitamins, minerals for body health and disease prevention.
Nutrition experts recommend five servings of vegetables a day. one cup of raw vegetables or half a cup of cooked vegetables. And two servings of fruit (one serving is medium-sized or two small-sized).
It is useful for health to diversify in the colours of vegetables and fruits to get a larger range of food.
Red foods, such as tomatoes and watermelon, contain the important lycopene in the fight against prostate cancer and heart disease.
Green vegetables, such as spinach and turnips, contain lutein and zeaxanthin, which help protect against eye diseases associated with ageing.
Blue and purple foods, such as berries and eggplant, contain anthocyanins, which may help protect the body from cancer.
White foods, such as cauliflower, contain sulforaphane, which also helps protect against certain cancers.
Nutrition experts advise that proteins from 20 to 25 percent of daily food. The body needs proteins to build muscles and repair tissues. Protein-rich foods also supply the body with essential minerals, such as iron, magnesium, zinc, and vitamin B.
The most important foods containing protein are fish, poultry, meat, eggs, legumes, nuts, and soy.
Legumes include beans, lentils, peas, chickpeas, soybeans, and peanuts. Legumes supply the body with antioxidants, fiber, folic acid, magnesium, and iron.
Dairy products are calcium-rich foods needed to build bones, protein, vitamin D, potassium, magnesium, and zinc.
Experts recommend eating three servings of dairy products daily.
Fat and sugars
There are two types of fat: unsaturated fats found in vegetable oils, fish oil, and saturated fats.
Experts recommend reducing the amount of saturated fat and sugar to the minimum to maintain health.