Junk food can make you sluggish, while healthy food can keep you on your toes. To pinpoint exactly what makes food healthy, you need to look at what it contains and offers. Healthy food keeps you alive by providing you with essential nutrients like vitamins, while making you full and giving you energy.
Elements
Soft drinks and junk food aren't considered healthy, usually because of high amounts of calories and saturated and trans fats or "bad" fats. Too many calories and high "bad" fat intake can lead to health problems such as heart disease and obesity. Healthy foods on the other hand, are low in calories and bad fats, while high in nutrients your bodies needs, such as vitamins, antioxidants, fiber and protein. Examples of healthy foods include fruits and vegetables, rich in vitamins and antioxidants; whole grains, high in fiber; and lean meats, which are generous protein providers.
Protein
Beans, fish, eggs and meats contain generous amounts of protein. This is a good thing, because every cell in your whole body has protein within it. Protein is the basis or foundation for your cells.
Fat
The word "fat" can be deceiving, but there are actually "good" fats and "bad" fats. When looking at food labels, stick with polyunsaturated and monounsaturated fats -- good fats -- and stay clear of saturated and trans fats -- bad fats. Bad fats can increase blood fats, which may lead to heart disease. Good fats provide you with energy, and a good fat called omega-3 may even lower triglyceride or blood fat levels. Omega-3 and omega-6 are types of polyunsaturated fats that you need but cannot produce on your own -- this is where food comes in. Vegetable oils contain omega-6, and fish and nuts are rich in omega-3.
Dietary Fiber
Fiber is important because it supports your digestive tract and it makes you full. There are two types: insoluble and soluble. Soluble fiber may even help to lower cholesterol; still, both are equally important. You can obtain these through whole grains, breads, vegetables, and oat and wheat bran.
Vitamins and Minerals
Healthy food is rich in micronutrients such as vitamins and minerals. A deficiency of nutrients can lead to health problems. An example is that lack of vitamin C, found in high amounts in grapefruit, strawberries and guava, can cause you to be more susceptible to illnesses. This is because vitamin C's main job is to support your immune system. Minerals are important as well, as they perform tasks for the body, including producing hormones and building bones.
Protective Foods
Healthy foods may contain antioxidants. Fruits and vegetables, especially leafy greens and dark berries, are full of antioxidant, including vitamins A, C and E, which help to fight off free radicals. Free radicals are components that occur as your body breaks down food. These compounds can cause harm to your DNA and result in disease, cancers or even death. Consuming antioxidants through diet is an effective way to combat these free radicals.
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