A stark contrast from the myriad of disadvantages an unhealthy diet can burden your health with is the welcome treasure trove of benefits a healthy pattern of eating can bring about. Here is a complete list of amazing products you need to include in your food to fight the signs of aging and stay as healthy as you can. This article will give you specific foods to you should east as well as a breakdown of macronutrients and what they mean to your diet and health.
- Omega 3 Fatty Acids: These polyunsaturated fatty acids are found in foods like fatty fish, flax seeds and eggs and have been known to stimulate the circulation of blood in your body, while also countering the age-enhancing free radicals.
- Fiber: Both soluble and insoluble forms of fiber play a very important role in your bodily functions. While water-soluble fiber helps reduce bad cholesterol levels, insoluble fibers, which provide the roughage your body needs, are the ones responsible for the elimination of excessive water, toxins and helps in bowel movement. Fiber is also surprisingly low in calories, while very high in bulk, thus letting you eat substantial quantities of food without piling on the calories.
- Low-fat diary: While full-fat milk, cream and other dairy produce are formidable sources of saturated fats, low fat sources like skimmed milk, reduced fat sour cream and even low fat cheese have been found to protect you from diseases like hypertension, bone loss and even promote weight loss. A diary-enhanced diet is also very advantageous to pre-menopausal women, keeping them from developing a host of menopause-induced symptoms like water retention, weight gain and hot flashes.
- Fruits: Fruits are unexpectedly rich in a vast array of age-defying nutrients like vitamins, plant phytochemicals and essential minerals, while also very low in calories. Also, the high amounts of fiber they contain add to the satiety value of your meals, letting you cut back on your calories without the customary hunger-pangs miniscule portion sizes are bound to bring about. Fruits are also low in sodium, which is again another brownie point earned against water-retention.
- Go Green: All vegetables, and especially the green leafy types, are powerhouses of both fiber and other essential nutrients. The trick however, lies in keeping the cooking time as low as possible, so that you don’t lose any of the water-soluble B and C vitamins that these greens have to offer. Salad greens are a great way to add bulk to your platter, without the added calories, while spinach is a treasure trove of iron, calcium and antioxidants. The humble tomato is yet another low-calorie show stealer with high amounts of Lycopene, which is one of the most effective antioxidants, while also a plentiful source of Vitamin C.
- Chromium: Chromium Picolinate, which is found in dietary sources like broccoli, dried beans and whole grains, helps promote muscle development and weight loss.
- Water: An invaluable lifesaver, water is one of the most important constituents of a healthy and well-balanced diet. Nearly three quarters of your body is composed of water, which makes it essential for you to keep replenishing your body’s reserve as it gets depleted. Water helps flush away those notorious toxins, thus leaving behind a clear and radiant complexion, great hair and a well-coordinated metabolism.
The amount of water you consume is not solely determined by the number of glasses you gulp down through the day. Most fruits and vegetables contain copious amounts of water when consumed fresh.
On the other hand, caffeinated beverages like tea, your regular cappuccino, aerated drinks and even alcohol drain your body of water, and can even bring about severe dehydration over an extended period of time. Dehydrated skin is the earliest to attract wrinkles and age lines, while water-starved muscles also lose their tone and definition and shrivel up.
The moot point you need to pay attention to when chalking out a diet plan for yourself is that too much or too little of anything is harmful for your body.
Most people, when turning to a healthier manner of eating, believe that cutting down on all fats, carbohydrates and salts will grant them the complexion and physique they’ve always longed for. However, abiding by such harsh dietary regimes is bound to cause your health, and appearance, a lot more damage than good.
- Fats: which are often deemed as the most devastating of all dietary miscreants, are not necessarily such harmful as they are made out to be. The primary disadvantage that fats, especially the saturated kinds, boast of is their high calorific value.
However, a significant percentage of your daily nutritional requirements are met by fat soluble vitamins like Vitamin A, Vitamin D, Vitamin E and Vitamin K. a conspicuous deficit of these vitamins can bring about a gamut of physiological imbalances, impairing your eyesight, weakening your bones and even encouraging your skin to age a lot faster than it normally would.
Great sources of polyunsaturated and monounsaturated fats, which are collectively termed as ‘good fats,’ are fatty fish, nuts, seeds and vegetable oils.
- Carbohydrates: Given their repute of energy and calorie powerhouses, most people associate carbohydrates with the primary reason the numbers on their weighing scales refuse to go down.
However, when you opt for fiber-rich whole grains as opposed to refined flour and rice, you are actually adding a lot of invisible bulk to your meal. This makes your food a lot more filling and satisfying, thus prompting you to eat smaller amounts. Further, most unprocessed carbohydrates are very high in minerals, and can even help you guard against diabetes.
- Protein: Many modern-day instant-results diets advocate replacing the carbohydrates in your meal with proteins. While the nutritional benefits of proteins cannot be cast aside, too much protein can actually lead you to gain weight instead of shedding those extra pounds.
The reason for this lies in the fact that most animal meats are very high in fats, which slip in the calories in alarming high amounts. High protein diets also make your kidneys work a lot harder, thus paving the way for renal disorders.
- Dried Fruit: While dried fruit may seem like a quick way to load up on all the nutrients that the plant kingdom allows you, what you need to remember is that these replacements are very concentrated sources. And so, while a handful of raisins may not seem like a lot of food, you may still be consuming the equivalent of a huge bunch of grapes in terms of the calories your snack contains.