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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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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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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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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.

64 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.

  10. Neil Dimapilis
    | Reply

    Thank you for sharing this to us! having a healthy diet can really be expensive at first but it’s much cheaper than the pile of hospital bills in the long run

  11. Caridac Rhythm
    | Reply

    A great post to read. Combined with physical activity, healthy eating can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

  12. Wow, very nice post! You have mentioned really informative article on healthy eating. Thanks for sharing.

  13. Giorgio DT
    | Reply

    Thanks, this is a really informative post. I can definitely relate to these when I’m on a health kick, its just keeping it consistent I struggle with
    Giorgio DT recently posted…15 Affordable Low Carb White WinesMy Profile

    • Dexter Roona
      |

      Would you like a guest spot on our health channel?

  14. Kit Hannigan
    | Reply

    Thanks for pointing out how eating a healthy diet will keep your stress hormones under control. My son is frequently exposed to stressful environments; chasing around clients after meetings and pitches piling on top of each other. He does seem to look a little worn out, so I will be sure to advise him to start adapting a healthier diet to reduce his stress levels. I think a healthy IV nutrition therapy will do him some good, too.

  15. Kyra Rodriguez
    | Reply

    I totally agree with you, I tried different kinds of diet and this is the only diet that worked for me. Eating healthy, but still eating some junk foods but in a moderation of course! Thanks for sharing this!

    • Dexter Roona
      |

      Interested in a guest post on Infobunny?

  16. HealthyLife WeRIndia
    | Reply

    Thank you for all the tips to eat healthily. I think eating lots of simple, non-processed food is great. Thanks for sharing. Keep up the good work.

  17. marryclaire
    | Reply

    Hello! your Tips on staying healthy and fit is amazing! according to me There are certain facts in life that everyone needs to know, or at least that it would be wise to take into consideration.

  18. aiman khan
    | Reply

    Thank you for sharing almost all the perfect tips to eat healthily. Healthy food always great to be fit. Thanks for writing and sharing such a great blog. Keep up the good work with.

  19. EmmaMcGann
    | Reply

    I love how you bring up that practicing and eating well is so significantly less demanding when you have somebody to converse with and energize you en route. My sister-in-law needs to get fit as a fiddle, however she’s experienced serious difficulties restraining herself. She would truly profit by going to practice classes with the goal that she could make companions who could bolster her and consider her responsible.

  20. Jennifer Berkey
    | Reply

    This is one great post! Thanks a lot for sharing something really useful and relevant about health. You have clear information about certain tips and I want to practice it.

  21. Akshay
    | Reply

    Thank You for sharing such a informative blog…!
    Health benefits. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. … Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

  22. Lyla Hassan
    | Reply

    Thanks for explaining it so well that how important a healthy diet is for us …Well-written

  23. Michelo
    | Reply

    As they say Healthy is wealthy,besides exercise our diet plays a significant role,i found this to be more interesting and more elaboration @ https://fitnessnavy.com/seven-common-diet-myths/
    Michelo recently posted…How To Choose A Quality Vitamin SupplementMy Profile

  24. Natasha
    | Reply

    I always prefer healthy diet plan to stay in good body shape, This post has helped me a lot, Thanks for sharing
    Natasha recently posted…Stress managing tips for the healthy mindMy Profile

  25. Adrian Willson
    | Reply

    Great tips Dexter. A rich healthy diet leads to the healthy life. And also there are many vegetables that helps us to fought against the diseases.
    Adrian Willson recently posted…Do Compression Socks Help Varicose Veins?My Profile

  26. Salma
    | Reply

    Dear Aleksa,

    You really have written an informative article. I really enjoyed the full article about the benefits of eating healthy. I am being your fan from today.

    THANK U

  27. Dr. Dawn
    | Reply

    Absolutely correct! Also, don’t forget that healthy eating includes hydration. Remember to stay always hydrated because it’s a must.
    Dr. Dawn recently posted…Managing Life with ADHDMy Profile

  28. samantha
    | Reply

    I am so happy that the mainstream is finally understanding the importance of this. Thanks for posting!!!

  29. Moyn
    | Reply

    Very helpful post. I would like to get more this type post. Thanks
    Moyn recently posted…Benefits of Healthy EatingMy Profile

  30. Trans4orm
    | Reply

    Being healthy is always important. Taking nutritional supplements adds health benefits and increases body resistance against some viruses.

  31. pre workout nutrition
    | Reply

    The modern diet is comprised primarily of convenient, pre-packaged meals. These nutrient-deficient choices are full of synthetic flavor enhancers and lack the important dietary minerals our bodies require. Young Living offers a variety of detoxifying enzymes and mineral supplements to help rid the body of unnecessary and potentially damaging substances.

  32. ivana
    | Reply

    Thank you!

  33. Health
    | Reply

    Thanks for sharing this wonderful blog with us. Its really amazing as it has lots of unique ideas within it. Really appreciate your efforts.

    • Dexter Roona
      |

      Your welcome. Would you like to guest post on our health channel?

  34. Lisa Johnson
    | Reply

    I would like to say thank you for this useful post. Thanks for telling us healthy benefits life.
    Lisa Johnson recently posted…How Does Laser Therapy Work?My Profile

  35. Alex
    | Reply

    All of the above benefits encouraged me to eat healthy food and do exercise daily, thanks a lot for your motivation, it means lot seriously, thanks 🙂

  36. Tim Yaotome
    | Reply

    I find it awesome that you said that a person that switches from refined sugar, processed meat, and junk food to whole fruits, seeds, and nuts can keep a person up throughout the entire day. If I were to prepare meals featuring those four ingredients, I would buy them from our local food market first. That way, I can help our farmers while harnessing the fruits of their labor at the same time.

  37. Rajat prasad
    | Reply

    I think stress happens when you are not able to control your mind and emotions. you know how to start thinking but don,t know how to stop thinking. or sometimes you are doing what is essential not what you really love to do.
    so I think to follow your passion and practice daily yoga for taking control of mind and emotions to deal with stress inside your head.

  38. John Robert
    | Reply

    Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

  39. Tim Yaotome
    | Reply

    I find it interesting when you said that keeping a diet healthy will help a person maintain their weight, become fit and self-confident. With that said, I thought that I should recommend my aunt to a local counseling service this weekend. That way, she can gather enough courage to attend her high school reunion in her old clothes by following their recommended diet plan.

  40. Ravindra Negi
    | Reply

    Dry fruits and seasonal fruits should be eaten as breakfast. When we say diet people get tensed. So use the words nourishment plan. This is motivating. Food not only provides nutrition it is also medicine.

  41. Dave Anderson
    | Reply

    Being able to control my weight would be nice. Maybe it would be good to healthily trim body fat. That is something that I would want to try and do sometime soon.

  42. Daphne Gilpin
    | Reply

    Thanks for explaining that a healthy diet, along with other factors, can significantly help reduce stress. Lately I’ve been feeling pretty overwhelmed and unhappy; my diet and lifestyle have also slipped into territory that’s pretty unhealthy. Maybe I’ll look into joining a group or taking a course so I can start living healthier and feeling better .

  43. Jacob
    | Reply

    At health food stores, customers are complaining about food allergies more often now with statements like, “I can’t eat this”, or “I can’t eat that.” Why do so many people, especially those who frequent health food stores, believe they have food allergies? It’s funny, I’ve never heard anyone say, “I’m allergic to coffee, cookies, cakes, popcorn, pizza or candy”, and yet these are things that people ingest regularly without a second thought.
    Jacob recently posted…How to Feel the Fear & Write Every DayMy Profile

  44. jacob
    | Reply

    There is no magical diet or pill that will help you lose weight overnight, it takes work and a bit of effort. There are however some diet tricks to lose weight faster than you thought you could. Anybody can use these tricks, they are simple to implement and require no major sacrifice
    jacob recently posted…Literary agents: all your questions answered | Jericho WritersMy Profile

  45. Jenna Hunter
    | Reply

    Something that really stood out to me were the effects of eating processed and junk foods lead to more stress and less focus. These are some things I really want to improve in my life as a mom. I aspire to bring up my own health and hopefully teach my kids that eating broccoli is good, even when they don’t want to.

  46. Ashley Johnson
    | Reply

    I liked that you explained that eating healthy food will help you achieve clear skin. I struggle with acne and have been looking for ways to get rid of it. I will consider changing my diet to help resolve this issue.

  47. lisas
    | Reply

    Something that really stood out to me were the effects of eating processed and junk foods lead to more stress and less focus. These are some things I really want to improve in my life as a mom. I aspire to bring up my own health and hopefully teach my kids that eating broccoli is good, even when they don’t want to.

  48. Jhoei
    | Reply

    Eating healthy foods is quite challenging because of the availability of too many processed foods that are delicious and appeals to our tastes. However, if we want to live longer and healthier, we must observe eating healthy foods and avoid foods that may cause you to be sick.

  49. Shiza
    | Reply

    Start a Healthy New Family Tradition: We human beings are a unusual lot. We proceed going throughout the motions of cultural traditions, lengthy after the rationale they have been created has been forgotten. Actually, we’ll pass proper on doing them, even when we be informed that they’re destructive.

  50. Dave Hedrick
    | Reply

    I am so grateful I found your post, you are inspiring me to make a weight loss plan for eating healthy. You’ve really covered up almost all the possible healthy eating tips should follow to make a weight loss plan. I have been thinking of make a weight loss plan. Actually, I got a lot of information from your blog which can help to make a weight loss plan for eating healthy. Thanks.
    Dave Hedrick recently posted…WordPress Resources at SiteGroundMy Profile

  51. Brendan Shelton
    | Reply

    I had no idea that fruits, seeds, and nuts could keep your energy levels high all day as opposed to refined foods and sugars. My wife and I are getting older and are starting to become much more health-conscious. So we are looking for any new ways that we can improve our physical well being and this article does a great job of explaining the benefits of healthy eating.

  52. Bryan
    | Reply

    Eating healthy foods are the best way to maintain a good lifestyle. They say, eat what is good to your body. Do not let your body getting abuse more. Take more responsibility on how you eat. You should undestand the proper health program for the body.

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