The Top 10 Benefits of Eating Healthy

Benefits of Eating Healthy

The Top 10 Benefits of Eating Healthy

There are many reasons for staying on a healthy diet, apart from managing your weight. It can help you with the overall body health. You just have to make it a habit and you will see the benefits in no time.

Besides, if you do not have the time to cook a healthy meal you can always make an order at  if you are within the city of Toronto, Canada. It is one of the best healthy food delivery services in the city.

Here are the top 10 benefits of eating healthy.

1. Reduces Cancer Risk

Eating a healthy diet can help you reduce the chances of being diagnosed with different forms of cancer. This is because a healthy diet that is rich in fruits and vegetables can help you maintain an optimal weight, thus avoiding obesity, which often increases your chances of developing cancer.

Moreover, a 2014 research by the American Society of Clinical Oncology stated that obesity often contributes to a worse outlook for people with cancer. Nonetheless, a diet rich in fruits and vegetables may help protect against cancer.

Another study also revealed that a diet that is rich in fruits is likely to reduce cancer of the upper gastrointestinal tract, while that rich in vegetables, fiber and fruits lowered the risk of colorectal cancer. In addition, a diet rich in fiber was found to reduce the risk of liver cancer.

Furthermore, many phytochemicals that are found in fruits, vegetables, legumes, and nuts often act as antioxidants thus protecting the cells from damages that tend to cause cancer. Some top antioxidants found in these food products include but are not limited to lycopene, beta-carotene, vitamin A, C, and E.

2. Helps with Weight Loss

Shedding off some weight can help you reduce the risks of chronic conditions like heart disease, diabetes, some forms of cancers as well as developing a poor bone density. Being overweight or obese is very risky for your health.

Therefore, the best way to lose weight with healthy but low-calorie food intake is to consume fruits and vegetables. Fiber is also great in managing weight.

In 2018, researchers found that a diet rich in fiber and lean proteins resulted in weight loss without the need for counting calories.

3. Manages Diabetes

The Top 10 Benefits of Eating Healthy

A healthy diet has been proven to help a diabetic person lose weight if required, manage blood glucose level as well as keep the blood pressure and cholesterol within target ranges. Healthy meals can also prevent or delay any diabetes complications.

Moreover, it is important to avoid or limit your intake of sugary or salty food products as well as avoid any fried foods high in trans-fats and saturated fat.

4. Promotes Strong Bones and Teeth

The Top 10 Benefits of Eating Healthy

A healthy diet rich in calcium and magnesium can help with bone formation thus preventing osteoporosis and osteoarthritis as you age.

Some top food products rich in calcium are low-fat dairy products, tofu, canned fish with bones, legumes, cabbage, broccoli as well as cauliflower. You can also find some plant-based milk and cereals fortified with calcium.

As for magnesium, it is highly abundant in many food products. Some great sources are leafy green vegetables, seeds, whole grains, and nuts.

5.     Improves Memory

A 2015 study identified some healthy foods and nutrients that may help protect against the adverse effects of dementia and cognitive decline. Some of these beneficial food products and nutrients are fish, omega 3-fatty acids, flavonoids, and polyphenols, as well as vitamin C, D, and E.

6. Puts You in a Better Mood

A 2016 research found that a diet with a high glycemic load like many refined carbohydrates, like soft drinks, white bread, biscuits, and cakes lead to increased symptoms of fatigue and depression. However, a healthy diet made of whole fruits and grains, as well as vegetables have a lower glycemic load thus it improves mood and is ideal for depressed people.

7. Prevents Stroke and Promotes Heart Health

According to the Heart and Stroke Foundation of Canada, 80% of stroke and premature heart diseases can be easily prevented by making lifestyle changes like eating healthy and exercising regularly.

Research has also found that vitamin E can help prevent blood clots that often lead to heart attacks. You can find vitamin E in green vegetables, peanuts, hazelnuts, sunflower seeds, as well as almonds.

Trans-fat is also lethal to the human body as it can cause coronary heart diseases. Therefore, it is important you eliminate it, to reduce the levels of low-density lipoprotein cholesterol, which is known to cause plaque collection within the arteries thus increasing your chances of having a stroke and a heart attack.

8. Improves Gut Health

A bad diet that is low in fiber and high in fat and sugar can alter the gut micro biome, thus increasing inflammation in the area. Therefore, you need a healthy diet rich in vegetables and fruits as well as whole grains and legumes, which form a combination of probiotics and prebiotics that help the good bacteria thrive in your colon.

9.     A Healthy Diet Helps with Sleep

Research has found that reducing the intake of caffeine and alcohol can help with a restful night. There are loads of factors like sleep apnea that can disrupt your sleep patterns. Some risk factors to unhealthy sleep patterns include an unhealthy diet, drinking alcohol and being obese.

10.Maintains the Health of the Next Generation

A 2018 research found that children who ate regularly at home with their families had more meals with vegetables than sugar, than children who ate home less frequently. Moreover, children learn from their parents, even in matters of healthy eating.

Besides, kids who tend to participate in cooking at home, as well as gardening, tend to make healthy lifestyle choices.


In conclusion, you can always consult a doctor, nutritionist or a dietician in matters of eating healthy, as it is mandatory for a healthy and long life.

Written by Ashley Grace

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