Everybody knows they should “eat healthy,” but very few take the time to actually understand why. The reasons are plentiful and contrary to popular belief, are all deep-rooted in physical health; mental health receives a much-needed boost through proper nutrition.
From vegetables to protein to dairy products to grains to fruits, Dr. Kelly Roan explains that these healthy foods have a profound impact on overall wellness for people of all ages.
Boosted Bone Health
Consuming the right amount of calcium helps teeth and bones remain strong and prevent bone loss (a.k.a., osteoporosis) that often occurs in later life.
Generally speaking, people receive calcium from dairy products. However, it’s also found in:
- sardines, tinned salmon, and pilchards.
- calcium-fortified foods, like fruit juices, soy products, and cereals.
- kale, broccoli, and other dark green vegetables.
To ensure optimal calcium absorption, the body must have enough vitamin D. People can obtain it from the sun and by eating vitamin D-rich foods like fortified cereals and oily fish.
Weight Management
From a weight maintenance standpoint, a healthy diet keeps people’s weight steady. While there will be slight fluctuations, it’s a tried-and-true method for keeping bodies in stasis.
From a weight loss perspective, a nutrient-rich diet combined with exercise can lower cholesterol levels, decrease blood pressure, reduce the risk of type 2 diabetes, and drop fat.
Greater Memory Function
While further research is necessary to find a guaranteed link between memory function and diet, there is a tenuous connection that shouldn’t go ignored.
In 2015, researchers identified foods that protect people from dementia and other forms of cognitive decline. According to the evidence reported, the following nutrients have such impacts:
- Vitamin C, D, and E
- Flavonoids
- Polyphenols
- Omega-3 fatty acids
- Fish
Improved Heart Health
Heart disease is a painfully common risk for people in the modern world, but eating the right foods (in the correct portions) can rectify this.
Whole grains, fruits, low-fat dairy, and vegetables can lower the risk of heart disease while maintaining cholesterol and blood pressure.
Oily fish can be a heart health changer, too. Eating one portion a week minimizes the chances of developing heart disease, thanks to the omega-3 fatty acids.
Happier Mind
A 2016 study found that diets with a large glycemic load (i.e., refined carbohydrates) can trigger fatigue and depression in generally unhealthy people and those with obesity.
Unbeknownst to many, the gut microbiome, blood glucose levels, and immune activation can alter the mood. And since diet impacts them, it’s unsurprising that a constant stream of fatty, sugary foods contributes to low mood.
Enhanced Gut Health
The colon contains a myriad of natural bacteria necessary in digestion and metabolism. Some such bacteria produce vitamins B and K, benefitting the organ and fighting viruses.
Evidence suggests those who eat a diet high in fiber will reap the decreased inflammation rewards and receive a healthy combination of probiotics (found in fermented foods like sauerkraut, miso, and kefir) and prebiotics to help the good bacteria thrive.
