Health and Fitness – A Guide to healthy Diet

Health and Fitness – A Guide to healthy Diet

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From the day scientist began to study nutrition and food, we have been advised to eat
more fruits and vegetables on a daily basis. Fruits and vegetables are always in every country’s
table of healthy food. Fruits and Vegetables are stressed so much by the scientists because
they are enriched with vitamins like vitamin A & C, they have minerals and also possess
essential antioxidants for the human body. I have studied the diet table of almost every successful
and well-organized country and after the study; it was found that the scientists of every single
country advise us to have fruits and vegetables in our diet plan every day. An example
regarding the importance of fruits and vegetables provides is that for gaining 2000 calories in a
day, our diet must contain two cups of vegetables and 2 cups of fruits. Studies show that the
vitamins and antioxidants found in fruits and vegetables act as the main components for protecting
the human body from heart disease and cancer.
Further, eating a lot of fruits and vegetables in a day will not harm your body, as the number of
calories in them don’t create a major impact on body fats. Although, every fruit and vegetable
(due to its color) has a significant amount of antioxidant, however, some of the most important
fruits and vegetables are mentioned here with their benefits: Broccoli is enriched with vitamin C,
Carrots have a lot of Vitamin A, Spinach controls the level of vitamin A, C, and K in the human body,
Potatoes are the factors creating an impact on vitamin B6, minerals and vitamin c. Similarly,
fruits like watermelon, grapes, cantaloupe, citrus, and kiwi also have enriched vitamins, minerals
and antioxidants.


Food items like meat, fish, eggs, chicken, nuts, etc are one of those items who are considered
the main source of proteins. It is difficult to determine which type of proteins can be considered as
lean proteins. However, the experts still advise us to include proteins in our daily diet. The
biggest benefit of protein food is that they help us to reduce our weight. Proteins do fulfill the
energy requirement of the body, but they help the body to burn a significant level of fats as they
help prominently in increasing our metabolism system. Further, it also researched and found out
by the scientists that proteins are the main building blocks of our body. Our bones, muscles,
blood, and skin all are made up of proteins and they require protein on a regular basis to function
properly. Proteins are the main helpful aid for muscle building as the protein help rebuilding the
muscles after a tough workout.
Proteins are also considered helpful in the reduction of heart problems. A study by experts shows
that if we add more proteins in our diet than the regular level, the danger of heart attack
significantly decreases. Experts also advise focusing on lean protein items more than regular
protein items as they are more helpful for the human body. Lean protein-enriched items include,
Turkey, skinless chicken breasts, beans, and round steak beef.


Some people get confused when the term ‘fats’ is discussed. Healthy fats which include
unrefined animal fats, selected fats from olive, nuts and tropical oil and fats from fish are considered very helpful for the human body. Healthy fats have major benefits for our body if the intake of carbohydrates is lower than 60% of your diet.
Healthy fats help your body to remain in an optimal position, as your body requires a significant
level of fats to perform regular activities. Omega-3 fats help you burn the extra fats in your body
and they also support the thyroid hormones which are the main component of regulating body
fats. Along with these basic aids, fats also keep a balance between hormones of our body which
results in an optimal body structure and composition.
Healthy fats are helpful in body training as they provide aid in muscle building. Taking regular
fats after an intense workout will result in a balanced hormone structure of the body which is the main part of building muscles. Further; scientists explain that if you want to lose body fats, you have
to take regular healthy fats to keep a balance between your nutrients and body hormones which
play a role in fat reduction.


Writing has always been more of a passion for me than a job. From the past 4 years, I am following my passion in the freelance industry. Over time, I've learned the skills to improve my writing style. I believe in providing the best services to my clients with professionalism. I've worked with both international and local clients. References are available upon request.

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