Healthy eating is a form of eating for health, or what is called Healthy food or Healthy Food, by emphasizing eating food that has high nutritional value, meaning. It has all 5 nutrients that the body needs: carbohydrates, protein, minerals, vitamins, and fat. You have to eat a variety and get the right amount each day to help strengthen the body and prevent chronic diseases such as diabetes, cancer, heart and blood vessel disease. In addition, you should avoid eating unhealthy foods such as junk food, eating the same type of food repeatedly for a long time because it can have negative effects on the body, causing a risk of health problems.

What are some healthy foods?

Healthy food or healthy food that should be eaten every day is as follows:

Vegetables and fruits

Vegetables and fruits are a source of vitamins and minerals such as vitamin A, vitamin B, vitamin C, vitamin E, calcium, iron, potassium, zinc, phosphorus, folate, and are also rich in phytochemicals such as:

• Beta-carotene is a precursor of vitamin A. When eaten, it is converted to vitamin A for the body to use. It is found in yellow, orange, or red vegetables and fruits, such as pumpkin, mango, apricot, carrot, Chinese kale, and parsley.
• Flavonoids such as catechins  , found in green tea, and quercetin, found in pomegranates, onions, and legumes, help fight free radicals and inflammation, and reduce the risk of chronic diseases such as diabetes and cardiovascular disease.
• Lutein is found in corn, kiwi, grapes, yellow carrots, green leafy vegetables like spinach, spinach, kale and zucchini. Antioxidants found in fruits and vegetables may help prevent premature aging and reduce the risk of chronic diseases such as cancer, diabetes and cardiovascular disease. Therefore, you should eat at least 5 portions of fruits and vegetables/day.

In addition, vegetables and fruits are rich in dietary fiber, which helps stimulate the intestinal system, prevent constipation, and reduce the risk of gastrointestinal diseases. Therefore, you should eat vegetables and fruits regularly along with an active lifestyle to help strengthen the body, prevent premature deterioration of various organs, ทางเข้า https://ufabet999.app help control cholesterol and blood pressure levels, and reduce the risk of obesity.

A study published in the British Journal of Nutrition in April 2015 examined the relationship between fruit and vegetable consumption and cancer risk. By compiling and reviewing several studies in southern European populations. It was found that eating fruits and vegetables may reduce the risk of cancer, especially cancers of the digestive system.

Various fish

Fish such as mackerel, sea bass, gourami, snakehead fish, cotton fish, carp, sardines, tuna are a healthy source of energy. They are rich in protein that helps build muscle and contain minerals such as phosphorus, potassium , selenium, magnesium, and iodine (found in sea fish ) that are essential for the body’s systems to function. In addition, some types of fish that can be eaten whole. Such as sardines, small fish, and canned fish, also provide calcium. In addition, fish organs and liver also contain many vitamins, such as vitamin A, vitamin D, vitamin E, and vitamin K.

In addition, some types of fish, such as salmon, swai, snakehead fish, white pomfret, and red snapper, also contain omega-3 fats, which are polyunsaturated fatty acids that help reduce platelet aggregation, aid in the functioning of the nervous system and brain, and may help prevent cardiovascular disease or high blood fat. Therefore, you should eat at least 2 servings of fish per week.

A study published in the International Journal of Molecular Sciences in February 2020 examined the relationship between omega-3 fatty acids from seafood and cardiovascular health. It found that omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in seafood, particularly fatty ocean fish, may reduce the risk of cardiovascular disease (CVD), particularly coronary heart disease (CHD) and myocardial infarction (MI), and lower the rate of cardiovascular death in the general population.

Whole grains

Whole grains, such as brown rice, wheat, barley, oats, rye, and corn, are a source of high-fiber foods that help with bowel movements and keep you full for longer. This can help reduce snacking during the day. They are also rich in B vitamins such as vitamin B1 or thiamine, vitamin B3 or niacin, vitamin B9 or folate, minerals such as zinc, iron, magnesium, and manganese, as well as phytochemicals or chemicals found in plants such as lignans, phytic acid, and phenolic compounds that act as antioxidants. This can prevent premature cell deterioration and reduce inflammation that leads to various diseases.

A study published in The BMJ in June 2016 examined the relationship between whole grain consumption and the risk of cardiovascular disease and cancer. The review of 45 studies found that consuming whole grains may reduce the risk of coronary heart disease , cardiovascular disease, and cancer. Eating these foods regularly is recommended to reduce the risk of chronic diseases and premature death.