5 benefits of eating healthy foods

By Jennifer Novabos - May 9, 2022
5 benefits of eating healthy foods

Healthy food does not only impact our physical health but our mental health, too. When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor.

A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors.

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy. These are five benefits of eating healthy foods.

1. Heart health

The foods people eat can reduce their blood pressure and help keep their heart healthy. The dietary approaches to stop hypertension diet. The program recommends the following:

-eating plenty of vegetables, fruits, and whole grains

-choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils

-limiting saturated and trans-fat intake, such as fatty meats and full-fat dairy products

-limiting drinks and foods that contain added sugars.

2. Reduced cancer risk

Eating foods that contain antioxidants can reduce a person’s risk of developing cancer by protecting cells from damage.

The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease, cancer.

Foods high in antioxidants include:

-berries such as blueberries and raspberries

-dark leafy greens

-pumpkin and carrots

-nuts and seeds.

3. Better mood

Some evidence suggests a close relationship between diet and mood.

In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue.

A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. 

Vegetables, whole fruit, and whole grains have a lower glycemic load.

If a person suspects they have symptoms of depression, talking to a doctor or mental health professional can help.

4. Improved gut health

The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.

Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help fight harmful bacteria and viruses.

A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area.

These fermented foods are rich in probiotics:






Fiber is an easily accessible prebiotic and is abundant in legumes, grains, fruits, and vegetables. It also promotes regular bowel movements, which can help prevent bowel cancer and diverticulitis.

5. Improved memory

A healthful diet may help maintain cognition and brain health.

A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. 

The researchers found the following to be beneficial:

-vitamin D, vitamin C, and vitamin E

-omega-3 fatty acids

-flavonoids and polyphenols


Among other diets, the Mediterranean diet incorporates many of these nutrients.

Good nutrition promotes not only better physical health and reduced susceptibility to disease, but has also been demonstrated to contribute to cognitive development and academic success. Left to their own devices, children will not automatically select healthy foods.