On some level, most people know that eating nutritious meals ultimately equates to healthier living. Every cell, tissue, and organ in the human body relies on nutrients for energy to perform its function properly, and these nutrients come from the food you eat. Optimal nutrition works on a variety of levels, providing mind, body, and spirit wellness benefits. Let's delve into the many ways healthy natural foods can enhance your life.
Achieving and Maintaining a Healthy Weight
The most obvious health benefit of optimal nutrition is that it’s much easier to reach and maintain a healthy weight. A diet rich in fruits, vegetables, lean proteins, and whole grains provides sustained energy and helps regulate appetite, making it easier to avoid overeating and maintain a healthy body mass index (BMI).
Boosting Immunity and Promoting Healing
Optimal nutrition not only fends off chronic health conditions but also boosts your immune system. Many of the same nutrients that act as immunity boosters also come into play for wound healing. Vitamins, minerals, and antioxidants found in whole foods help the body repair itself and fight off infections more effectively.
Enhancing Digestion
Optimal nutrition also impacts your digestive system. Eating a balanced nutrient diet not only enhances healthy digestion but it also staves away issues like irritable bowel syndrome. Fiber-rich foods, such as fruits, vegetables, and whole grains, promote regular bowel movements and prevent constipation, contributing to a healthy gut microbiome.
Strengthening Bones and Muscles
Getting optimal nutrition contributes to strong bones and healthy muscles, literally from your head to your toes. Strong bones rely on a steady stream of calcium and vitamin D found in dairy foods, green leafy vegetables, and fish. Protein is essential for building and repairing muscle tissue, while other nutrients like magnesium and potassium support muscle function and bone density.
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Elevating Mental Health
Remarkably, optimal nutrition also affects your mental health. When you properly fuel your body, your energy level rises and you simply feel better. Nutrients like omega-3 fatty acids, B vitamins, and antioxidants play a crucial role in brain function and mood regulation. So instead of reaching for that bag of chips or those fat-laden cookies the next time you have a particularly challenging day, grab an apple, carrot, or a handful of natural almonds.
Brain-Boosting Foods for Cognitive Health
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.
Leafy Green Vegetables
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. These nutrients have been linked to improved cognitive function and a reduced risk of age-related cognitive decline.
Fatty Fish
Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid-the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack.
Berries
Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. Berries like blueberries, strawberries, and raspberries are packed with antioxidants that protect brain cells from damage and enhance cognitive function.
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Tea and Coffee
The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.
Walnuts
Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries.
Organic vs. Conventional Foods: Making Informed Choices
Safe, healthy and budget-friendly foods are a grocery shopper's dream. Do organic foods make that dream come true? Maybe, but don't bypass foods and products grown using standard farming methods. A healthy diet can include food grown organically or using typical farming methods, called conventional farming.
Organic foods are items grown under specific conditions or products made with those foods. Organic farmers can't use some types of soil additives and fertilizers, genetic engineering, or radiation on their products. Organically farmed animals aren't given hormones for growth or antibiotics.
Understanding Organic Labels
To get an organic label in the United States, products must have more than 95% certified organic ingredients. You also might see the words "made with organic" on a label. That means at least 70% of the ingredients are certified as organic. Be aware that other terms, such as natural, aren't certified in the United States and don't mean the same thing as organic.
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Nutritional Differences and Safety Standards
Organic doesn't automatically mean the food has more nutrients. The level of nutrients in food depends on a host of factors. Nutrients may be different between varieties of a plant. Organic ingredients may be added to processed products that are high in calories, sodium or added sugar. All food in the United States must meet the same safety standards regardless of how it's grown.
Irradiation and Food Safety
Unlike conventional foods, food labeled as organic can't be treated with radiation, a process called irradiation. Irradiation is done to kill bacteria and pests and to keep food from spoiling too quickly. Both organic and conventionally grown food can be contaminated with bacteria, especially E.
Cost Considerations
Taken as a whole, organic food tends to be more expensive than conventional food. There are ways to fit organic foods into a budget. And research finds that organic foods expose consumers to less pesticide residue. But all foods in the United States must meet the same safety standards.
Practical Tips for Healthy Eating
- Prioritize Fruits and Vegetables: The Dietary Guidelines for Americans 2010 recommend you make one-half of your plate fruits and vegetables. Myplate.gov also supports that one-half the plate should be fruits and vegetables.
- Choose Whole Grains: Eat whole grains at least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving.
- Incorporate Legumes: Try to eat a bean-based meal at least once a week.
- Include Fish: Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish.
- Opt for Calcium-Rich Foods: Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.
- Eat dark green vegetables at least three to four times a week.
- Include two to four servings of fruit in your diet each day.
- 25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels.
The Importance of Fiber
Fruits and vegetables also supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Dietary fiber intake was particularly low in their analysis. With the exception of older women (≥51 y), only 0-5% of individuals in all other life stage groups had fiber intakes meeting or exceeding the Adequate Intake (AI)4. Common serving sizes of fruits and vegetables contain 1-5 g of fiber. Dietary fiber is essentially the undigested carbohydrates in the diet (9). The TDF method, or Prosky Method, has become the standard method for the measurement of dietary fiber in the United States.
Soluble vs. Insoluble Fiber
Determining the solubility of fiber was an attempt to relate physiological effects to chemical types of fiber (9). Soluble fibers were considered to have beneficial effects on serum lipids and insoluble fibers were linked with laxation benefits. This division of soluble and insoluble fiber is still used in nutrition labeling. Most fruits and vegetables are concentrated in insoluble fiber, not soluble fiber (Table 3).
Fiber Recommendations
The Institute of Medicine (IOM) set an AI value for fiber of 14 g of fiber/1000 kcal. This value is derived from data on the relationship of fiber consumption and coronary heart disease (CHD) risk, although the IOM also considered the totality of the evidence for fiber decreasing the risk of chronic disease and other health-related conditions. Dietary fiber is listed on the Nutrition Facts panel and 25 g of dietary fiber is the recommended amount in a 2000-kcal diet.
The Benefits of Real Food
Real food is food that is as close to its natural state as possible. It is primarily:
- Unprocessed
- Free of chemical additives
- Rich in nutrients
Following a diet based on real food may be one of the most important things you can do to help maintain good health.
Rich in Vitamins and Minerals
Unprocessed animal and plant foods can help provide vitamins and minerals you need for optimal health. Most whole foods are good sources of vitamins, minerals, and other beneficial nutrients.
Lower in Added Sugar
Some research suggests that eating sugary foods can increase your risk for obesity, insulin resistance, type 2 diabetes, fatty liver disease, and heart disease (7, 8, 9). Generally speaking, real foods tend to be lower in added sugar than many processed foods.
Supports Heart Health
Real food is packed with antioxidants and nutrients that support heart health, including magnesium and healthy fats. Eating a diet rich in nutritious, unprocessed foods may also help reduce inflammation, which is considered one of the major drivers of heart disease (10).
Sustainable Agriculture
Developing sustainable agriculture based on real food may help improve the health of the planet by reducing energy needs and decreasing the amount of nonbiodegradable waste that humans produce (11).
High in Fiber
Fiber provides many health benefits, including boosting digestive function, metabolic health, and feelings of fullness (12, 13, 14). Foods like avocados, chia seeds, flaxseeds, and blackberries are particularly high in healthy fiber, alongside beans and legumes.
May Reduce Blood Sugar Levels
Eating a diet high in fibrous plants and unprocessed animal foods may help reduce blood sugar levels in people who have or are at risk for diabetes.
Protects Your Skin
For instance, dark chocolate and avocados have been shown to protect skin against sun damage (16, 17). Studies suggest that eating more vegetables, fish, beans, and olive oil may help reduce wrinkling, loss of elasticity, and other age-related skin changes (18, 19).
Reduces Triglyceride Levels
Since your triglyceride levels may increase when you consume sugar and refined carbs, it’s best to minimize these foods. In addition, including unprocessed foods like fatty fish, lean meats, vegetables, and nuts has been shown to significantly reduce triglyceride levels (21, 22).
Diverse Food Options
Hundreds of different real food options exist, including a wide variety of meat, fish, dairy, vegetables, fruits, nuts, legumes, whole grains, and seeds. Make a point of regularly trying new foods.
Cost-Effective in the Long Run
Real food costs less in the long run because it’s more likely to help keep you healthy, minimizing your medical costs.
Rich in Healthy Fats
Unlike the trans and processed fats found in vegetable oils and some spreads, most naturally occurring fats are better to have. For example, extra virgin olive oil is a great source of oleic acid, a monounsaturated fat that promotes heart health (25). Seeds are a good source of omega-3 fatty acids.
Reduces Risk for Disease
Eating patterns - like the Mediterranean diet - based on whole, unprocessed foods have been shown to reduce your risk for heart disease, diabetes, and metabolic syndrome (28, 29). In addition, several large observational studies link a balanced diet heavy in fruits and vegetables to a decreased risk of cancer and heart disease (30, 31).
High in Antioxidants
Antioxidants are compounds that help fight free radicals, which are unstable molecules that can damage your body’s cells. They are found in all real foods, especially plant foods like vegetables, fruits, nuts, whole grains, and legumes.
Beneficial for Gut Microbiome
Eating real food may be beneficial for your gut microbiome, which refers to the microorganisms that live in your digestive tract. Indeed, many real foods function as prebiotics - food that your gut bacteria ferment into short-chain fatty acids.
May Reduce Cravings for Sweets
A diet based on real food may also help reduce cravings for sweets like cakes, cookies, and candy. Once your body adjusts to eating whole, unprocessed foods, cravings for sugary foods could become infrequent.
Encourages Healthy Habits in Others
In addition to improving your own health and well-being, eating real food can help the people you care about stay healthy. Leading by example could encourage your friends and family to adopt a nutrient-dense eating pattern. It’s also a good way to help your kids learn about good nutrition.
Focus on Balanced Meals
Focusing on eating balanced meals rich in fruits and vegetable instead of dieting can be a much more sustainable and enjoyable way to live.
A Cornucopia of Healthy Food Options
Though the field of medicine continues to advance and branch out in many ways, nutritionists and health experts continue to praise the benefits of certain foods. In fact, eating healthfully has been shown to reduce the risk of obesity, cardiovascular illnesses, and even certain types of cancer. Here is a list of foods along with information regarding their potential health benefits:
- Almonds: A rich source of vitamin E, copper, magnesium, good quality protein, and healthy unsaturated fatty acids.
- Apples: Contain about 14 percent of our daily needs of Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients, and minerals such as calcium and potassium.
- Arugula: Contains very high nitrate levels. High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.
- Asparagus: Very rich in dietary fiber and contains high levels of vitamin B6, calcium, zinc, and magnesium.
- Bananas: Naturally free of fat, cholesterol, and sodium, and very rich in potassium.
- Basil: Rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.
- Beetroot: A rich source of folate and manganese, and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper, and selenium.
- Bok Choy: Supply loads of nutrients for little calories.
- Broccoli: Contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin C. In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus, and phytonutrients.
- Cantaloupes: Contains an abundance of antioxidants, including choline, zeaxanthin, and beta-carotene.
- Carrots: A great source of vitamin A. They provide 210 percent of an average adult’s needs for the day.
- Cauliflowers: Contain antioxidants and phytonutrients that can protect against cancer. They also contain fiber that helps with satiety, weight loss, and a healthy digestive tract, choline that is essential for learning and memory, as well as many other important nutrients.
- Celery: A very rich source of antioxidants, electrolytes, and vitamin K. Also, thanks to its high water content, it can help rehydrate.
- Chickpeas: Improve glucose levels, lipids, and insulin levels for diabetes, maintaining bone strength and heart health.
- Chives: A nutrient-dense food, meaning that while they are low in calories, they are high in beneficial nutrients like vitamins, minerals, and antioxidants.
- Chocolate: Rich in antioxidants. Despite its bad reputation for causing weight gain, there are a number of health benefits associated with its consumption (particularly dark chocolate).
- Cilantro: Comes from the plant Coriandrum sativum.
- Collard Greens: An extremely rich source of vitamin K and also contain folate, thiamin, niacin, pantothenic acid, choline, phosphorus, and potassium.
- Cranberries: A good source of vitamin C, fiber, and vitamin E.
- Edamame: Help maintain a healthy blood pressure, helping with depression, promoting fertility, and decreasing bone loss.
- Eggplant: Support heart health, maintaining weight and blood cholesterol levels, and anti-cancer effects.
- Flaxseed: Lowering cholesterol, protecting against cancer, preventing hot flashes, and improving blood sugar levels.
- Garlic: Can potentially be a very powerful antibiotic, help protect the heart during cardiac surgery and after a heart attack, lower the risk of developing lung cancer, and reduce high cholesterol and blood pressure levels.
- Ginger: Contains a chemical that is used as an ingredient in antacid, laxative, and anti-gas medications.
- Grapes: Prevention of cancer, heart disease, high blood pressure, and constipation as well as decreasing the risk of obesity and overall mortality.
- Grapefruits: Support clear, healthy skin, help to lower the risk of many diseases and conditions and may even help with weight loss as part of an overall healthy and varied diet.
- Green Tea: May well be one of the world’s healthiest drinks and contains the highest amount of antioxidants of any tea.
- Honey: Possesses antiseptic and antibacterial properties.
- Kale: Reducing the risk of certain cancers, lowering the risk of coronary artery disease, and lowering levels of bad cholesterol.
- Kiwis: Maintaining healthy skin tone and texture, reducing blood pressure, and preventing heart disease and stroke.
- Mangoes: Decreases the risk of obesity and overall mortality, diabetes, heart disease, and promotes a healthy complexion and hair, increased energy, overall lower weight.
- Milk: Maintaining bone, blood pressure, and heart health, and providing an increase in vitamin D. Deficiency in vitamin D has been associated with depression, chronic fatigue, and PMS.
- Mint: Has one of the highest antioxidant capacities of any food.
- Mushrooms: Helping to inhibit the growth of cancer cells, regulating blood pressure, and improving immune responses to infection.
- Oats: Reducing the risk of coronary artery disease, lowering the risk of colorectal cancer, and lowering blood pressure.
- Oily Fish: An excellent source of omega-3 oils and lean protein.
- Olive Oil: Lower risk of developing cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).
- Onions: Lowering the risk of several types of cancer, improving mood, and maintaining the health of skin and hair
- Oranges: Because of their high vitamin C content (over twice the daily need), oranges are associated with boosting the immune system.
- Oregano: A rich source of vitamin K and dietary antioxidants.
- Papayas: A reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in people with diabetes, lowering blood pressure, and improving wound healing.
- Peaches: Warding off obesity-related diseases.