Benefits of eating healthy on International Women's Day 2022

Benefits of eating healthy on International Women's Day
Benefits of eating healthy on International Women's Day 


An equation woven by doctors and health experts, linking the permanence of health and healthy eating.


Yes, it is a simple equation, but it is important and necessary and carries a lot of good for a woman in all days of the year and throughout her life, from puberty to old age.


Doctors stress the need to protect the body from undernutrition or malnutrition, both of which can carry diseases and health problems for humans, especially women who often deprive themselves of food to maintain their weight or to lose excess weight.


The term healthy eating is characterized by simplicity and the selection of healthy food items that are rich in nutrients necessary to build and strengthen the body, such as vitamins, minerals, amino acids, antioxidants, and others. We're talking about vegetables, fruits, whole grains, legumes, and lean meats. In addition, of course, to reduce fats, sugars and salts, avoid smoking, stress, exercise and sleep for enough time.


On the occasion of International Women's Day, which falls on the eighth of March of each year, we offer you, dear woman, some of the benefits that you can reap from eating healthy and its repercussions on your health.


*** Benefits of eating healthy food on the occasion of International Women's Day


Benefits of eating healthy on International Women's Day

There is no doubt that following a healthy and disease-free lifestyle is the goal of everyone without exception. This goal can be achieved by focusing on healthy eating that provides the following health benefits:


Weight loss: Healthy foods such as vegetables and fruits are mostly low in calories compared to processed foods, and rich in fibers necessary to control weight, regulate appetite, and promote a feeling of satiety for a longer time.

Weight loss is associated with a reduced risk of many chronic diseases, such as heart disease, diabetes, some types of cancer, low bone density, and other diseases.


Reducing the risk of cancer: Obesity increases the risk of cancer, and prepared foods rich in sugars and fats are behind the rise in obesity. While healthy foods like vegetables and fruits reduce the risk of this deadly disease.

One study found that a diet rich in vegetables and fruits reduced the risk of upper gastrointestinal cancer, and a diet rich in fiber reduced the risk of liver cancer, while a diet rich in vegetables and fruits that contained fiber reduced the risk of developing cancer. colon and rectum.


Diabetes Control: Research confirms that a healthy diet helps diabetics lose weight and maintain blood pressure and cholesterol within normal levels, in addition to controlling blood sugar levels, and preventing or delaying diabetes-related complications.

Reducing the risk of heart disease and stroke: The Canadian Heart and Stroke Foundation indicated that 80% of heart disease and strokes can be prevented by changing lifestyle, by eating healthy foods and exercising.

Some evidence also suggests that vitamin E, which is found in hazelnuts, almonds, peanuts, green leafy vegetables, and sunflower seeds, may protect against blood clots that lead to heart attacks.


*** Healthy eating maintains the health of the colon and intestines


Parents are advised to adopt healthy foods for their children from an early age. One study conducted in 2018 indicated that children who regularly eat meals with their families eat more vegetables and less sugar than other children.


Maintain healthy bones and teeth: Calcium and magnesium-rich foods contribute to the strengthening and support of healthy bones and teeth, reducing the risk of developing osteoporosis or degenerative arthritis in later life.

Magnesium is found in many foods, including green leafy vegetables, whole grains, nuts, and seeds. Calcium can be obtained from dairy products, canned fish with bones, cauliflower, broccoli, cabbage, legumes, and calcium-fortified foods.


Improving mood: Many studies have linked healthy eating and mood, including a 2016 study that concluded that foods with a low glycemic index, such as vegetables, fruits and whole grains, help improve mood in general, while foods with a high glycemic index such as soft drinks and bread White and ready-made biscuits increase stress, depression and irritable mood.

Improve memory: Foods rich in vitamins C, E and D, omega-3 fatty acids, polyphenols and flavonoids protect against dementia and cognitive degeneration. These elements are found in abundance in a healthy Mediterranean diet.

Promote gut health: A diet rich in probiotics and prebiotics, which is abundant in vegetables, fruits, legumes, and dairy products, helps improve colon and intestinal health and avoid related diseases.

Enhance sleep quality: Some people who suffer from sleep apnea, which causes obstruction of the airways during sleep due to obesity or eating unhealthy foods, have problems sleeping. Therefore, they should abandon these foods and replace them with healthy ones that help in getting enough sleep daily, especially foods rich in magnesium.

It should be noted that healthy food is available in large quantities and tastes delicious, and can be obtained from the following foods:


vegetables and fruits.

eggs.

Red and white meat.

Nuts, and seeds.

sea ​​food.

grains.


*** Simple tips to make food healthy


Simple tips to make food healthy

With some simple tips, you can make some changes to your dietary lifestyle to become a perfectionist, by following the following:


Preparing food at home rather than ordering it ready-made.

Reduce the consumption of hydrogenated oils in cooking.

Reduce calories in your daily meals.

Avoid sugary drinks.

Avoid high-fat meats, processed and high-salt foods, and processed sweets.

Diversification of food groups and their sources, especially in vegetables and fruits.


Healthy foods for women on the occasion of International Women's Day

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