Hello guys, In this article we are going to give you some information about a good healthy diet . A good healthy diet is important for our health and can help us feel our best , but what is a good healthy diet? Apart from breastmilk as a food for babies, no single food contains all the essential nutrients the body needs to stay healthy and work properly. For this reason, our diets should contain a variety of different foods, to help us get the wide range of nutrients that our bodies need.
A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness.
What is the role of good diet in our day to day life?
A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives
It protects you against many chronic non communicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods. These include:
▶Staples like cereals (wheat, barley, rye, maize or rice)
▶Legumes (lentils and beans).
▶Fruit and vegetables.
▶Foods from animal sources (meat, fish, eggs and milk).
How to achieve a balanced Healthy diet?
Balanced diet includes food which are low in unnecessary fats and sugar and high in vitamin , minerals, and nutrient you can include following food groups in your diet-
Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar
Vegetables are primary sources of essential vitamins and minerals .Dark, leafy green generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bowlful nutrients that all vegetables provide.
Examples of dark leafy greens include:
- Green beans
Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish are the best options
Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:
- Sunflower seeds
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows and suitable for lactose intolerant.
Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.
Health benefits of a good nutritious diet
You may be wondering why to be picky eater after all its your life you can eat whatever you want but let me stop you there and amaze you with some benefits of healthy diet-
- Weight loss
- Reduced cancer risk
- Diabetes management
- Heart health and stroke prevention
- Strong bones and teeth
- Better mood
- Improved memory
- Improved gut health
- Getting a good night sleep
- Improves longevity
Dietary supplements that can improve skin
Despite eating healthy we might go through rough patch dealing with skin problems like acne, aging and what not. With changing lifestyles and considerable shifts in the environment the problems have increased.
To lead a healthy lifestyle, we must get a sufficient amount of minerals and vitamins in every way possible. Supplements go a long way in improving the overall health of your skin.some of the supplements that can help you-
1. Vitamin E capsules
Vitamin E is a fat-soluble nutrient found naturally in a lot of foods. It also acts as an antioxidant that protects your skin from damage by free radicals, pollution, and sun exposure. We know it as just vitamin E, but it is a combination of eight essential compounds. It helps prevents acne. It also improves blood circulation, builds stronger immunity, and supports cardiovascular activity
2. Vitamin C capsules-
It boosts collagen production and contains antioxidants that repair skin damage
3. Vitamin D capsules
Also known as the sunshine vitamin, it is one of the most common vitamins people lack. It is also highly prescribed by doctors because the deficiency can create many issues. If you are in a place that doesn’t get enough sun, or have pale or white patches, it is highly likely that you need vitamin D supplements.
4. Vitamin B12
When you see someone with radiant skin, you know their diet and lifestyle are on point. If you think everything is fine and yet have hair fall and dull skin, add vitamin B12 to your diet and observe the results.
Calcium deficiency manifests itself in the form of brittle nails, dull and dry patches, acne, etc. The deficiency also prevents the growth of new skin cells, weak bones, loss of skin elasticity, etc. Women after 30 need to ensure they take calcium supplements more than ever
Aging and pollution exposure deplete collagen production, thereby hurting skin health. Orally ingesting collagen capsules helps in counteracting the effects of anti-aging
Biotin has a prominent role to play in giving you beautiful hair and skin. Recent studies have suggested that biotin helps fight hair loss, sagging skin, etc.
8. Fish oil
Fish oil contains omega-3 fatty acids that help treat acne, wrinkles, fine lines, and blemishes. There is a fatty layer called phospholipid bilayer that holds moisture for a longer time. It makes your skin look younger and plump.
9. Hyaluronic Acid
HA is an alpha hydroxy acid found in most cosmetic products. It has a significant effect on retaining your skin’s elasticity, viscosity, and hydration.
A healthy gut means healthy skin. Harmful toxins sticking around inside your gut manifest themselves in the form of acne, inflammation, and dark spots. Adding probiotics to your diet has proved to improve skin health
Dietary supplements that can improve the quality of your hair-
(Also See: Role of Nutrition in The Hair Growth)
Deficiency can cause brittleness and hair loss. It’s found in foods such as dark green leafy vegetables, brown rice, nuts, seeds and red meat.
2. B vitamins
They create red blood cells, essential for carrying oxygen and nutrients to the scalp and hair follicles. Those with dull hair and the dandruff-prone can benefit from upping their intake
While biotin deficiency is relatively uncommon, taking a supplement containing biotin can really help to strengthen and improve the integrity of growing hairs .Taking biotin can be especially helpful if you have a low-protein diet as it helps your body to utilise the proteins you ingest.
This is the building block of hair so dramatically affects the rate of growth
5. Omega 3 fats
Found in foods like walnuts, seeds, fish and seafood and are great for a dry, itchy scalp and surprisingly, if you have greasy hair too. These help to balance sebum production in the body.
Studies show that some forms of hair loss are associated with low levels of zinc, which supplements can help to correct
7. Vitamin D
It helps to create new hair follicles
8. Vitamin C
Vitamin C is essential for the production of collagen, which helps to give hair that enviable lustre
9. Vitamin E
It’s an antioxidant that can prevent free radical stress on the hair
“He who has health has hope, and he who has hope has everything” –Thomas Carlyle