Eating nutritious foods enhances your health and reduces your risk from chronic diseases and premature death. A nutritious diet favors health-promoting nutrients and avoids or limits substances that increase your risk for obesity, diabetes, heart disease, cancer and other medical conditions. A nutritious diet includes plenty of fruits, vegetables, whole grains and healthy fats characteristic of a plant-based diet. Consult your doctor about dietary recommendations.
Increased Longevity
A nutritious diet increases your longevity. Limiting the amount of calories you eat may reduce your risk of weight gain and obesity and may also extend your lifespan, according to research by Preston Wayne Estep III, Ph.D., published in "Public Library of Science" in 2009. Consuming a balanced diet of fruits and vegetables, fiber, antioxidants, fish, essential fatty acids and an adequate supply of water is a major part of a healthy lifestyle that maintains bodily and mental functioning for successful aging, according to research by Carlo Cannella, Ph.D., published in "Archives of Gerontology and Geriatrics" in 2009. Fruits and vegetables contain high amounts of antioxidants, such as vitamins A, C and E, beta carotene, selenium, lutein, lycopene and other phytonutrients. Antioxidants protect your cells from chemicals that accelerate premature aging.
Reduced Risk of Type 2 Diabetes
Type 2 diabetes is a medical condition that involves high blood sugar and cellular resistance to insulin. Consuming a nutritious diet that includes fresh fruits and vegetables, nuts, legumes and olive oil and fish that contain monounsaturated and omega-3 fatty acids, respectively, can help you prevent type 2 diabetes, according to research by Dr. Katherine Esposito, Ph.D., published in "Diabetes Research and Clinical Practice" in 2010. These foods help you to better control your blood sugar levels.
Reduced Risk of Heart Disease
Nutritious foods contain healthy fats, such as monounsaturated and omega-3 fatty acids. These fats are essential for your cell membranes, brain function and skin and hair. Eating a diet that contains these healthy fats and avoids unhealthy fats, such as saturated fats found in animal products and trans fats in processed and fried foods, may help you to reduce your risk of heart disease. The American Heart Association encourages you to consume healthy fats in your diet, particularly from olive oil, avocados, nuts, seeds and fish. A diet which includes fresh fruits and vegetables, whole grains, legumes, nuts, seeds and a little fish, may reduce your risk of heart disease and mortality.
Reduced Risk of Cancer
Nutritious foods may also reduce your risk of cancer. A high intake of fruits, vegetables and soy foods may be associated with a reduced breast cancer risk, according to research by Min Hee Do published in the "International Journal for Vitamin and Nutrition Research" in 2007. Tomatoes contain lycopene, an antioxidant that may reduce your risk of cancer of the oral cavity, pharynx, larynx and esophagus, according to research by Dr. Eduardo De Stefani published in "Oral Oncology" in 2000.
References
- Harvard School of Public Health: Healthy Eating Pyramid
- PubMed.gov: Short-Term Calorie Restriction in Male Mice Feminizes Gene Expression and Alters Key Regulators of Conserved Aging Regulatory Pathways
- PubMed.gov: Nutrition, Longevity and Behavior
- PubMed.gov: Prevention and Control of Type 2 Diabetes by Mediterranean Diet: A Systematic Review
- American Heart Association: Know Your Fats
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