Any food that provides good nutritional benefits while eliminating empty calories and bad fats can be considered health food. Additionally, grocery markets known as health-food stores carry organic foods that provide a more natural diet than those found in standard grocery stores. Along with the healthy carbohydrates, protein and fats in health foods, the vitamins they contain provide additional benefits for various functions in the body. These vitamins are also available in supplements at most grocery stores and pharmacies.
Organic Foods
Many people think of organic food markets when they think of health food. According to Organic.org, organic produce is grown without utilizing chemicals such as pesticides and synthetic fertilizers. Additionally, animals that produce meat or eggs are not injected with hormones or antibiotics. Organic food supporters claim that foods grown or raised naturally reduce the amount of toxic chemicals that enter the body as well as the environment. Eating organically also eliminates processed foods that are high in sugar and fat, which contributes to a healthier diet.
Carbohydrates
A myriad of foods contain carbohydrates, but not all of these foods are healthy. Certain simple carbohydrates such as white sugar should be limited because they contain empty calories with very little nutritional benefit. Complex carbohydrates such as those found legumes and whole grains contain calories for energy as well as fiber. Fiber helps move the food efficiently through the body and aids in digestion. In addition, fiber also reduces insulin levels which can prevent metabolic syndrome and diabetes.
Protein
According to the Centers for Disease Control and Prevention, every cell, tissue and organ in the body contains protein. As the body works, the proteins break down and need replaced. Foods such as eggs, meat and milk contain the protein needed for healthy functioning. The amount of protein required depends on a person's age and gender. Children ages one to three need about 13 grams of protein daily with the amount increasing with age. Adult women need about 46 grams daily while adult men need about 56 grams daily.
Fats
Junk foods contain fats, but health foods contain fats as well. However, health foods contain different fats than those contained in junk foods. Junk foods or processed foods often contain high amounts of saturated fats and trans fatty acids. Dairy products such as whole milk and cheese contain high amounts of saturated fats as do some types of fatty meats. Saturated fat contributes greatly to high levels of bad cholesterol which can lead to heart disease. Fried foods and processed junk foods like chips contain trans fatty acids that can also raise bad cholesterol while lowering good cholesterol. Healthier foods like certain fish, vegetables and certain varieties of vegetable oils contain unsaturated fat which can help lower bad cholesterol when used to replace saturated or trans fat.
Vitamins
Health foods contain more nutritional value in the form of vitamins than junk foods. Citrus fruits such as oranges and grapefruit contain high levels of vitamin C. Vitamin C promotes wound healing and boosts the immune system. According to the Mayo Clinic, milk, eggs and fish contain vitamin D which helps protect the body against osteoporosis, high blood pressure, cancer and certain autoimmune diseases. Leafy vegetables and beans contain B vitamins that help the body utilize energy from food. Eating a diet rich in health foods ensures that more vitamins are absorbed through diet. However, even healthy eaters may need a multivitamin supplement to get their daily recommended intake of each vitamin.
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