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20 Benefits of healthy eating

Willing to make some positive changes to your diet but still need a push in the right direction?

Well, this article will push you so hard you might fall.
On the other hand, many people perceive healthy diet as boring and don’t want to change their
eating habits until they experience a health issue or become overweight.

Are you one of them?
Whatever your current view of diet may be, the following 20 benefits of healthy eating will
motivate you to start paying more attention to what you eat.

20 Benefits of healthy eating

20 Benefits of healthy eating

1. Improved Mood and Mental Health

This one might be the most rewarding.

After all, we just want to feel good.

A healthy diet rich in nutrients, especially B vitamins, antioxidants, and healthy fats, will nurture your brain and balance the neurotransmitters that regulate your mood.

Certain strains of probiotics may even help with mild depression, anxiety, and other mental disorders.

2. Increased Energy Levels

Feeling tired after every meal?

Refined sugar, processed meat, and junk food are to be blamed.
Refined sugar may give you a quick rush of energy, but it actually worsens your fatigue in the long run.

Whole fruits, seeds, and nuts will naturally boost your energy and keep you up throughout the day.

3. Reduced Stress

Psychological and environmental factors play a significant role in stress management, but a healthy diet may also calm you down.

It keeps your cortisol (the stress hormone) levels under control and prevents huge swings in blood sugar that might trigger stress.
Drinking a warm cup of herbal tea is one of the best ways to relax.

Certain healthy foods like oranges, pistachios, and avocados can help, too.

4. Weight Control

20 Benefits of healthy eating

 

Source: WHO – Global Health Observatory data repository

Obesity rates in the US, other developed countries, and developing countries are skyrocketing; the two major causes are sedentary lifestyle and overconsumption of junk food.

A healthy diet will keep your weight under control, making you fit, pretty, and self-confident.

You should, of course, try to stay active and move more in order to achieve optimal results.

5. Better Sleep

Consider not eating right before bed.

Give your belly a few hours of rest before sleep and keep your dinners light.

Fresh salads will provide lots of nutrients without overloading you; good magnesium sources like spinach, nuts, and seeds are particularly welcome.

6. Optimal Hydration

20 Benefits of healthy eating- Optimal Hydration
Image source

Drinking more water is the best way to stay hydrated. Who would’ve guessed??

Joking aside, a healthy diet also contributes to optimal hydration, which is essential for… everything!
A diet rich in fresh fruits and veggies will add lots of water.

It’s essential to limit sugar and salt intake because they ‘trap’ water and can dry you out.

The water you drink also matters. Bottled water is great and tap water is just as good providing you have a good source. If not it may be worth investing in a water filtration system.

7. Cleaner Skin

“Beauty comes from the inside” is true for your skin, too.

Proper hydration and a balanced diet will take care of your looks by keeping your skin soft and rejuvenated.

Great omega-3 sources like flaxseed, walnuts, and fatty fish deserve a special mention.

8. Staying Active and Fit

Healthy eating helps you maintain optimal weight and keeps you energized (Benefits #4 and #2).

Thus, you naturally move toward an active lifestyle and enjoy staying fit. It’s a vicious cycle

9. Prevent Diseases

After decades of detailed research, one thing is for sure: dietary and lifestyle habits play a central role in disease prevention.

From cancer and heart disease to skin ulcers and headaches(and everything in between), a healthy diet will minimize your risk of illness and discomfort.
As the saying goes, “a healthy person has a thousand wishes, a sick person only one”.

A 10-minute headache is all it takes to remind you how precious good health is.

Do your best to maintain it.

10. Cure Diseases

“Let food be thy medicine and medicine be thy food.” — Hippocrates
This one is a bit controversial nowadays.

Although western allopathic medicine still holds chemical drugs as their ‘holy grail’ of healing, a growing number of health experts are practicing functional medicine.
Its unique holistic approach targets the root cause of diseases instead of just dealing with symptoms.

Of course, nutrition has a central role in this approach and builds the basis of every healing process.
The following video presents plenty of foods that can help prevent—and even reverse—heart disease: 

11. Live Longer

I like to focus on quality over quantity, but if you’re into extending your lifespan, a healthy diet has got you covered again.

This one is closely related to the previous two benefits. Heart disease, cancer, and diabetes are causing the majority of deaths, especially in the US and European countries.
Given that healthy eating could help prevent, and even cure, these conditions, its impact on longevity becomes clear.

Studies have confirmed that certain diets, like DASH and Mediterranean, are the keys to longevity.

12. Age Better

Healthy eating and daily exercise benefits = young skin + vitality + disease prevention + longevity + mental clarity = an alchemist formula for better aging.

And who wouldn’t want to resist the ravages of time?
Before spending money on expensive anti-age cosmetics and treatments, invest in a healthier diet and lifestyle.

A moderate caloric restriction may also extend lifespan and even reverse aging.

13. Increase Your Productivity and Attention

20 Benefits of healthy eating
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Are your dietary choices affecting your work/school performance?

There’s a strong connection between nutrition and productivitya poor diet with lots of sugar and processed junk food can lead to:

  • fatigue and irritability
  • depleted energy levels
  • higher stress levels
  • poor mental focus

Healthy eating will help you overcome this state and keep your performance at its peak. 

Nutrients that can boost your productivity include:

  • folate (leafy greens, whole grains, and beans)
  • omega-3 fatty acids (fatty fish, flaxseed, walnuts, hemp seed)
  • antioxidants (berry and citrus fruits, greens, and nuts)

14. Optimal Growth and Development of Teenagers

For a developing body and mind, the previously mentioned nutritional benefits are even more important.

As a teenager, you are still developing physically and need all the essential nutrients to build a strong, healthy body.
Unfortunately, teenagers don’t always pay much attention to healthy eating.

Think twice, thanks to all the listed benefits, good dietary habits may help improve your looks, confidence, mood, and grades.

Developing eat healthy habits will benefit you through your entire life and aid in enjoying many positive life experiences.

Might wanna give veggies a try.

15. Eat More and Enjoy Food

No, you don’t have to size every bite.

When you learn the basic rules and start eating real nutrient-dense food, a few more servings won’t do you any harm.

On a healthy diet, you shouldn’t fear binge eating, it’s usually associated with addictive junk food and poor dietary habits.

Have you seen anyone bingeing on apples?
Yes, healthy food can taste great, and you will still enjoy eating.

It’s something you get used to and enjoy more over time.

Treat yourself with dark chocolate, nut butter, or a homemade ice cream and learn how to prepare delicious whole-food meals.

16. Save Money

Wait, isn’t everyone complaining that healthy food costs a lot more?

It depends on what you mean by ‘healthy food’ and what you compare it to.

If you prepare your own meals and don’t overdo exotic ingredients, you can eat healthy on a budget.

It can even cost you less than living on pizzas, hamburgers, French fries, and store-bought snacks.
Another great way to save money and improve the quality of your diet is to cut back on meat.

A plant-based diet offers amazing healthy eating benefits, and the basic ingredients are usually cheaper than meat.
If you add long-term savings that come from disease prevention and increased work productivity, a healthy diet can actually save you lots of money.

17. Inspire others

Every change in your habits and behavior, both positive or negative, impacts people around you.

Instead of letting the poor dietary choices of others shape your diet and health, make a positive change and inspire them to follow.
You don’t have to preach about healthy eating and blame those who don’t care, that will only irritate everyone.

People who care about you and respect you will be moved by your actions naturally.

When you start preparing healthy meals, invite your friends for dinner and inspire them to try some of the recipes.

18. Raise Healthier and Smarter Kids

When you start eating healthy, you will feed your kids right and help them adopt the same habits as they are growing up.

Proper nutrition is essential in every stage of child developmentstarting from a mother’s diet during pregnancy.
According to the latest studies, food acts as information and influences our DNA.

Your dietary choices directly impact your genes and shape the health of your offspring.

19. Save the Environment

20 Benefits of healthy eating
Image source

What if I told you the food you buy and eat can determine the future of the entire planet?
Factory farming is among the top causes of:

  • air, water, and land pollution
  • water shortages
  • deforestation
  • loss of biodiversity

In other words, it’s killing our environment.

The good news?

You can help end this by making smart dietary choices that protect your health and our planet at the same time.

Cut back on animal products and choose pasture-raised organic alternatives from local sustainable farms.
Also, every time you buy packaged foods or snacks, you are contributing to plastic pollution, one of the biggest environmental issues we are facing

20. Positive Social and Ethical Impact

Regardless of our diet choices, we all spend a good deal of our money on food.

Have you ever thought about the social and ethical impact of that money?

Every buck you spend triggers a chain reaction of supply and demand.

● Most factory farms treat both animals and farmworkers terribly.
● Farmworkers in conventional agriculture often experience pesticide poisoning.
● The giant food corporations often demand intense labor for a below-average salary.

● Local organic farms, on the other hand, usually pay more attention to farmworkers, animal welfare, and the environment.

When buying products from different sources, you are demanding different actions and behaviors.

Money is a double-edged sword; make sure you’re using it right.

20 Benefits of healthy eating
Thanks for pinning my image 😉

20 Benefits of healthy eating – Final Words

Don’t think of a healthy diet as something boring that’s meant for people with health and weight issues.

It will benefit every single aspect of your life and bring countless positive changes.

This list just underlines the most obvious and most important perks, though I probably left out many more that are worth mentioning.
I hope this article will inspire you to improve your diet and start paying more attention to what you eat.

If you would like to ask or suggest anything, feel free to leave a comment.

Best wishes!

Aleksa Ristic

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20 benefits of healthy eating - Willing to make some positive changes to your diet?
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20 benefits of healthy eating - Willing to make some positive changes to your diet?
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Willing to make some positive changes to your diet but still need a push in the right direction?Here are 20 benefits of healthy eating
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Aleksa Ristic

Aleksa is a freelance health writer with a Master's degree in Pharmacy.
His main fields of interest are nutrition, herbal medicine, and a healthy sustainable lifestyle.
He found a way to merge his two biggest passions—writing and health—and use them for noble purposes.
Ultimately, Aleksa’s mission is to inspire the readers to improve their wellbeing and live their lives to the fullest.

Latest posts by Aleksa Ristic (see all)

Follow Aleksa Ristic:
Aleksa is a freelance health writer with a Master's degree in Pharmacy. His main fields of interest are nutrition, herbal medicine, and a healthy sustainable lifestyle. He found a way to merge his two biggest passions—writing and health—and use them for noble purposes. Ultimately, Aleksa’s mission is to inspire the readers to improve their wellbeing and live their lives to the fullest.
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17 Responses

  1. nena
    | Reply

    This is a pretty interesting topic and quite valuable too. I am 100% agree with you.

    • Dexter Roona
      |

      Thanks, Nena, do you naturally eat healthily or do you find you have to work at it?

  2. adamz
    | Reply

    Hi,
    Very good article.thanks for sharing.
    Keep up the good work.

    • Dexter Roona
      |

      Thanks, Adamz, yes we will.
      Thanks for stopping by regards Dexter

  3. Tu Nguyen
    | Reply

    Thanks for the article.

    • Dexter Roona
      |

      No problem, thanks for reading.

  4. Herlives
    | Reply

    Hey, Thanks for the sharing your informative article on healthy eating. Right now I am pregnant can I eat everything from here or I need avoid some items from this list? Thanks in advance for your suggestions.

    • Dexter Roona
      |

      Hi, I can see no reason why not.
      If you are at all worried about anything you should go see your doctor, but I am sure they would only be very happy that you are looking at eating more healthy.
      The only question is are you allergic to any of the mentioned foods that you know of?

  5. easton memmott
    | Reply

    I really like that you mentioned the benefits of eating healthy to your productivity and brain performance. I am trying to get motivated to eat healthier. I will be sure to remember that eating healthy can boost your brain’s performance.

    • Dexter Roona
      |

      Yes, It can be tough and that is why diets ultimately fail because they are too tough. It is a lifestyle choice to be healthier.

  6. Dawid Hales
    | Reply

    Very attractive article and i love this ! Thanks you for your helpful shearing informative article.

  7. Riya Panday
    | Reply

    Sooo true! Everything here is true. I love that eat mindfully portion. It is so true that we should really be focusing, savoring, and tasting our foods– I love this article. Thanks I look forward to more posts from you!

    • Dexter Roona
      |

      Thank you for the vote of confidence.

  8. Akshata
    | Reply

    Very nice post.
    This makes easier to let us know that only eating unhealthy meals will not make us live longer.
    Having a healthier diet surely will.
    Hydrating body and well-planned diet that includes proteins will make good health keeping disease away. Really helpful post.
    Thanks for sharing this.

    • Dexter Roona
      |

      Yes, it is about restraint and will power. You can pretty much eat what you want as long as the unhealthy snacky side of your diet is done in moderation.
      Alllowing yourself some treats makes it easier to stay healthy. Just cutting everything out is just harder.

  9. joys
    | Reply

    healthy eating is a must for Mood and Mental Health. nice artice, thanks for share.

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