8 benefits of healthy eating (and how to do it)

A healthy and balanced diet, rich in vitamins and minerals, can bring several health benefits, such as greater energy, improved functioning of the immune system, disease prevention, improved performance at work and concentration.

To obtain greater benefits, in addition to diet, it is also important to practice physical activity regularly, as exercise contributes to muscle mass gain and fat loss, in addition to increasing stamina. Discover other benefits of physical activity.

Furthermore, it is important that the person is monitored by a nutritionist so that appropriate nutrition can be recommended for their age, lifestyle and health history, and thus ensure the benefits of a healthy diet.

Main benefits

The main benefits of healthy eating are:

1. More energy

A healthy diet provides all the nutrients for the body to function properly, in addition to ensuring sufficient energy and willingness to carry out the day’s activities and to practice physical activity. Furthermore, a healthy diet helps to improve the functioning of your metabolism.

2. Prevents infectious diseases

A healthy diet, rich in vitamins and minerals, is capable of promoting improved immune system function, helping to prevent the development of diseases and fight infections more effectively.

3. Reduces the risk of chronic diseases

A diet rich in vitamins, minerals and fiber can help regulate cholesterol and blood sugar levels, preventing the development of heart disease and diabetes, for example.

4. Promotes tissue growth and renewal

Healthy eating plays an essential role in a child’s development and in the process of gaining muscle mass and losing weight, as it helps promote the growth and renewal of tissues, especially bones, skin and muscles.

5. Improves concentration

The vitamins and minerals that should be part of a healthy diet help promote the proper functioning of the nervous system, improving concentration, memory and performance.

6. Regulates hormone production

A healthy diet is rich in nutrients that participate in regulating the production of hormones essential for the proper functioning of the body, preventing changes in the thyroid and those related to fertility.

7. Prevents premature aging

A healthy diet rich in antioxidants helps fight free radicals in the body, helping to improve the appearance of the skin and delaying the appearance of signs of aging.

8. Improves sleep quality

Some foods that can be included in a healthy daily diet can help increase the production of melanin, which directly influences the quality of sleep. Discover the foods that help improve sleep.

How to have a healthy diet

To have a healthy diet and ensure the benefits, it is important to take some simple actions, such as:

• Drink at least 2 liters of water per day;
• Have a varied diet, alternating the fruits and vegetables that are consumed daily, and varying between meat, chicken and fish as the main sources of protein;
• Eat at least 2 units of fruit per day;
• Consume vegetables at lunch and dinner;
• Include proteins such as cheese and eggs in your breakfast and afternoon snack;
• Reduce salt consumption, preferring to use natural seasonings such as garlic, onion, pepper, basil and parsley, and avoiding the use of industrialized cube seasonings;
• Prefer whole foods, such as whole grain bread and pasta, as they are rich in fiber, vitamins and minerals;
• Avoid consuming foods rich in sugar and fat;
• Avoid the consumption of processed meats, such as sausages, sausages, ham, bacon, turkey breast and salami.

Furthermore, it is important to prefer natural and little-processed foods, as they have a greater and better amount of nutrients than processed foods. Check out more tips for having a healthy diet.

Check out the video below for some suggestions on what to eat on a daily basis: