top 10 benefits of a healthful diet, as well as the evidence behind them.

A healthful diet includes a variety of fruits and vegetables of many colors, whole grains and starches, good fats, and lean proteins.
1. Weight loss
Losing weight can help to reduce the risk of chronic conditions. If a person is overweight or obese, they have a higher risk of developing several conditions, including:

• - heart disease
• - non-insulin dependent diabetes mellitus
  
• - poor bone density
• - some cancers

• 2. Reduced cancer risk

• An unhealthful diet can lead to obesity, which may increase a person's risk of developing cancer. Weighing within a healthful range may reduce this risk.

  Also, in 2014, the American Society of Clinical Oncology reported that obesity contributed to a worse outlook for people with cancer.

  However, diets rich in fruits and vegetables may help to protect against cancer.
• 3. Diabetes management

• Eating a healthful diet can help a person with diabetes to:

  
  

  lose weight, if required

  manage blood glucose levels

  keep blood pressure and cholesterol within target ranges

  prevent or delay complications of diabetes

  It is essential for people with diabetes to limit their intake of foods with added sugar and salt. It is also best to avoid fried foods high in saturated and trans fats.

• 4. Heart health and stroke prevention

• There is some evidence that vitamin E may prevent blood clots, which can lead to heart attacks. The following foods contain high levels of vitamin E:
• • - almonds
  • - peanuts
  • - hazelnuts
  • - sunflower seeds
  • - green vegetables

  • 5. The health of the next generation

  • Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits

  • 6. Strong bones and teeth

  • A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.

    
    

    The following foods are rich in calcium:

    
    

    - low-fat dairy products

    - broccoli

    - cauliflower

    - cabbage

    - canned fish with bones

    

    - tofu

    - legumes

  • 7. Better mood

  • A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

    
    

    While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care

  • 8. Improved memory

  • A healthful diet may help prevent dementia and cognitive decline.
  • - vitamin D, C, and E

    - omega-3 fatty acids

    - flavonoids and polyphenols

    - fish

  • 9. Improved gut health

  • The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.

    
    

    Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses.

    
    

    A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area.

    
    

    However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon.

    
    

    Fermented foods, such as yogurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics.

    
    

    Fiber is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables.

    
    

    Fiber also promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis.

  • 10. Getting a good night's sleep

  • A variety of factors, including sleep apnea, can disrupt sleep patterns.

    
    

    Sleep apnea occurs when the airways are repeatedly blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet.

    
    

    Reducing the consumption of alcohol and caffeine can help to ensure restful sleep, whether or not a person has sleep apnea.
  • There are plenty of small, positive ways to improve the diet, including:

    
    

    - swapping soft drinks for water and herbal tea

    - eating no meat for at least 1 day a week

    - ensuring that produce makes up about 50 percent of each meal

    - swapping cow's milk for plant-based milk

    - eating whole fruits instead of drinking juices, which contain less fiber and often include added sugar
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