A diet rich in nutrients can strengthen your immune system and prevent or treat certain health issues, such as obesity, heart disease, type 2 diabetes and some cancers. Generally speaking, your body is like a well-built machine; if you provide it with quality energy and maintain it well, it can last you a long time without major issues.
Refined Grains vs. Unrefined Grains
Refined grains are processed to remove the bran, fiber and other nutrients, which changes them from complex carbohydrates to simple carbohydrates. This process turns the grain from a light brown color to a white color. What is left is a flour that turns into a gooey and fluffy bread or pasta. Unrefined grains, also called whole grains or complex carbohydrates, retain their fiber content. These grains are healthier than refined, white grains, because their fibrous bulk helps stimulate bowel movements, which are helpful in naturally treating constipation. Fiber also slows your absorption of sugars, which is healthy because it helps to balance your blood sugar levels, according to Iowa State University Extension. This slower absorption rate can prevent type 2 diabetes. If you are trying to lose weight, unrefined grains are the healthier of the two because the bulk satisfies your appetite for longer periods.
Organic Food vs. Non-Organic Food
Certified organic food is not grown using synthetic pesticides, fertilizers or genetically modified organisms, or GMOs. Growing methods for conventional foods, on the other hand, typically use synthetic pesticides and fertilizers. The journal "Pediatrics" in 2010 found links between pesticides and attention deficit hyperactivity disorder, or ADHD, in children. Eating organic food is especially important for children because their bodies are smaller and more sensitive to synthetic poisons. The "Dr. Oz Show" explains that some organic foods are more important to eat than others. Typically, the most crucial organic fruits and vegetables to eat are those with thin skins, such as berries, apples, grapes, potatoes, celery, peppers, carrots, nectarines, peaches, soybeans and corn. Corn may have a thick peel, but it is typically genetically modified.
Artificial Ingredients vs. Natural Ingredients
Artificial ingredients are typically those that make a food brightly colored, with colors that are not found in nature, such as hot pink or neon blue. You might also notice artificial ingredients if food or drink has a taste that is not found in nature or does not match with its form; for example, a banana split chewing gum generally has plenty of artificial flavors. A 35-year study in the journal "Clinical Pediatrics" concludes that artificial ingredients might not be the only cause of attention deficit hyperactive disorder, or ADHD, but that 65 percent to 89 percent of patients suspected of having an allergic response reacted when they were given at least 100 mg of artificial food coloring and showed significant ADHD improvements when they ate a diet free of artificial food coloring.
Bad Fats vs. Good Fats
The American Heart Association says bad fats include saturated fats and trans fats, or partially hydrogenated fats. Good fats include monounsaturated fats and polyunsaturated fats. Unhealthy fats are from meat, eggs, dairy and tropical oils such as coconut, palm and palm kernel oils. Healthy fats are those found in nuts, seeds, avocados, olives and other plants. Healthy oils aid in having healthy skin, hair and a strong immune system.
References
- Iowa State University Extension: Carbohydrates
- "Pediatrics": Attention-Deficit/Hyperactivity Disorder and Urinary Metabolites of Organophosphate Pesticides
- "Dr. Oz Show": 1 Minute to Better Health--Organic or Not?
- PubMed: Dietary Sensitivities and ADHD Symptoms--Thirty-five Years of Research
- American Heart Association: The Fats Brothers
- American Dietetic Association: Disease Management and Prevention
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