It doesn’t matter whether you’re young or old, you need to eat properly if you want to maintain your health. And maybe your poor diet is to blame if you’re sick all the time. You can improve your fitness just by changing a few things in your diet.
Reducing your fat and sugar intake can do wonders for your digestion, not to mention the nutrients you can gain from introducing more fruits and vegetables into your diet. And whether you need to build up your strength or sharpen your memory, there’s always something you can eat that will give you the benefits you need.
Of course, a balanced diet is just one part of the equation. Food won’t completely replace your habits and doctor’s visits, but it will set the tone for your lifestyle moving forward. As an expert in gastroenterology will tell you, you also need to exercise and practice discipline, among other things. But there’s a lot to be said about the power of good food. There’s a reason why some societies live longer and happier lives.
You’re here because you want to eat something good for you. You don’t have to sacrifice your diet in the pursuit of good health. If anything, you probably already eat some items on this list. You need to identify what you need. Let’s get started.
- Antioxidants
Antioxidants are a catch-all term for things that prevent damage to cells. While everything we do causes damage, some are more dangerous than others. For instance, constant exposure to the sun damages our skin cells, leading to skin cancer. A diet rich in saturated fats also affects our heart. If we want to mitigate some of the damage, consuming food rich in antioxidants is important.
Consuming lots of dark chocolate is a good start. And I’m not talking about desserts or candy bars rich in sugar. You’ll want minimally processed chocolate with few additives. Dark chocolate, if prepared correctly, is low in sugar and fat. Best of all, it can also help repair your heart.
There are many ways to include dark chocolate in your diet. The most common method is turning it into a dessert. For instance, you can create a low-fat milkshake by blending shredded chocolate with yogurt and milk. You can also eat it in bar or cube form. Just make sure you’re not getting the processed kind.
Another food you’ll want to try is berries. A single berry might not do much, but you can enjoy improved digestive and cardiovascular function if you eat lots of it. Research has also shown that you can heal from injuries faster just by consuming blackberries or blueberries. There’s also evidence to suggest that strawberries can strengthen blood circulation and slow down the effects of cognitive decline.
- Protein
We know protein is required for building muscle, but our bodies also need it for healing. Protein is usually associated with meat, but excessive pork and meat consumption can be bad for our health. You’ll have to turn to other sources such as eggs and poultry. Not only is poultry healthier, but it’s also more sustainable in the long run.
Eggs have gotten a bad rep in recent years, but they’re rich in compounds that improve eye function. The yolk, in particular, is a common food given to recovering patients. There’s a growing body of evidence to suggest that eggs are the best food to eat if you want to improve your eye health.
- Good fat
Not all fat is bad. Some types of fat can even help improve our health. We know that fish is a good source of omega-3 oils that our body needs to survive. But there’s another unlikely source of fat you’ll want to eat more of: dairy products.
Dairy products have been dragged through the mud for being rich in fat. But we now know that milk and dairy products are a major source of calcium and beneficial fats, strengthening your bones and muscles. Patients with heart and vascular diseases have also seen marked improvement after consuming dairy.
Of course, if you’d like to reduce your cholesterol levels, there’s no need to cut milk out of your diet. You can always switch to low-fat or non-fat milk if you need calcium and protein without any fat. One thing to note: cheese and yogurt are considered low-fat dairy products.
The bottom line
My hope is this article will help you eat better. Health food has long been thought of as bland and yucky, but with some research and meal planning, you can create a diet that’s as delicious as it is healthy.