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The Many Positive Benefits Of Eating Healthy And Getting Your 5 A Day

There are many different cultures with many different and varied ways of living. 

But the one thing that is universal is. No matter who you are, we all need the daily requirements of essential vitamins that can be obtained through eating a healthy and well-balanced diet.

With the rise in obesity and many other health issues, what we eat is very important. 

We have all been advised by the experts, to eat a healthy and varied well balanced diet and to make sure we get our 5 a day recommendation of fruits and vegetables. 

And for a very good reason, as eating healthy can help our mind and body to operate and function at their peak performance rate.

And the good thing today with healthy eating is. There are no negatives only positives benefits to be had.

It can be hard for some people to change their habits of a lifetime, but the rewards that you will gain from living a healthier lifestyle are priceless in the long term.

Ways to get your 5 a day

If you can, it is important to get your 5 a day, fruit and vegetables. 

All varieties of fruits and vegetables, can count towards your 5 day. 

Some typical examples that generally counts towards your 5 a day are.
  • One apple 
  • One banana 
  • 3o gram portion of dried fruits
  • A handful of grapes
  • 2 to 3 pieces of broccoli florets 
  • Half a cucumber 
  • 2 medium plums 
  • Approximately a cereal bowl of mixed salad 
  • 80 grams of pulses and beans
If you have a busy work schedule or you are a full time housewife or mom, then it can sometimes be quite hard to fit in your 5 a day or keep track of, if you are getting in your recommended 5 a day.

You have not got to have them all in one meal either, as there are many ways of making sure you get your 5 a day.

Like, when you're feeling a bit hungry, especially, when you're having those late evening hunger cravings, it is so easy to give into temptation and to go and grab a less than healthy sugary snack.

Which have very little nutritional value and the types of foods that over a period of time can pile on the pounds.

Having a piece of fruit or a raw carrot, instead of a sugary or unhealthy snack, will fight of those hunger cravings, they won't add inches to your waistline and they will provide you with those essential vitamins and minerals. 

If you have a sandwich for your lunch, you can fill it full of salads or even add some grated carrots or vegetables. Or you can, make yourself a small salad dish to have with your lunch breaks.  

Vegetable soups, can also be a great way of getting part of your 5 a day.

Most people life a bag of crisps with their lunch. But you can replace those packets of crisps, with a packet of vegetable crisps, and these days there's a wide range of vegetable crisps available.

Another way of topping up your 5 a day is by adding some dried fruits with your lunch or keep a bunch of grapes in your kitchen.

If you are like many people, and you're not very keen on eating fruits or vegetables, but you still want all the positive health benefits, from having your 5 a day.

Then, a great way to get your 5 a day, is by having a nice refreshing and tasty smoothie. You can have a smoothie at any time of the day. 

Or you can replace your breakfast, with a smoothie, which can provide you with virtually your 5 a day requirements and they will give you enough energy to see you through a good part of your day.

Because smoothies are a great way to deliver all those essential nutrients that your mind and body craves, and they taste delicious. 

A green based vegetable smoothie, can provide you with plenty of nutrition and if you add a bit of fruit, then that will make your smoothie taste great.

Meaning no more having to force yourself to eat those sometimes bland tasting vegetables.

Health foods and healthy eating

Healthier eating these days is easier than ever, with many more options available in stores, online and so many recipe books out there no matter your dieting needs.

And it’s not like it once was where the only foods you with advised to have that were heathy was bland salads and to make sure you had your five a day.

Healthy eating isn’t bland or boring anymore, in fact it’s the in thing and it’s growing all the time, as more and more people realise how great it tastes and all the benefits that come with it.

One problem that many healthy eaters used to find challenging was finding healthy eating options on there days out.

Of course one option is, you can prepare and make your own healthy foods and take them with you in a cool box.

However, eating out these days is a lot easier than what it once was, with many more restaurants these days having a vast array of menus to suit all who eat there weather you be vegetarian, vegan, or even require gluten free.

On top of all that the price gap between eating healthily and that of your average daily diet is becoming less and less each year.

These days, there are no excuses to not be eating the right way anymore, healthy eating is now more accessible, cheaper and tastes great. 

But the most important factor in the health eating vs bad diet debate is that a good diet comes with benefits, whereas a standard diet only comes with long term negatives.

Possible benefits of healthy eating include:
  • Slow down ageing
  • Healthier and clearer skin
  • Healthier bones and muscles
  • More energy
  • Longer life span
  • Much lower chance of catching any serious illnesses and diseases
  • Weight loss
  • Lower brain age
  • Better brain functioning
  • Cut down the risk of catching colds or the flu
  • And many many more 
Healthy eating is good for your brain health

Eating a healthy and varied balanced diet packed with the recommended daily requirement of nutrient is good for your mental health as it provides your body with the essential vitamins and minerals that will reduce brain fog and keep you mentally more alert and smarter.

Good brain and mental health starts with the body. Learning how to manage your emotions and feeding your body with nutritious dense foods is the secret to feeling good and having good brain health.

These days, many people suffer from stress, fatigue and emotional issues. Most people use substances like alcohol, tobacco, caffeine or sugary foods to try and relieve and manage their stress, emotional issues or to give them a boost of energy. 

At best these measures only give temporary relief and it is not long before the old problems resurface.

Some people think that the brain is separate from the body, however our brains are interlinked to the whole of our body.

This means, if you're experiencing symptoms of stress, anxiety, anger or you're feeling low, then this can affect the functioning of your brain. 

The same applies if you're not having the essential vitamins and minerals.

We think more clearly, we are more positive, more happier, more smarter and our concentration levels are better, when our body is relaxed, balanced and supplied with the essential vitamins and minerals.

To much stress and negative emotions are not only bad for our health and well-being, they also deplete our bodies of the vital minerals and vitamins.

If you are a positive minded person and you live a stress free life, and you eat plenty of organic foods that are grown in soil that is rich in vitamins and minerals. 

Then you should be able to get all your daily requirements from your daily diet and there wood be no need for you to take a vitamin and mineral supplement.

However, due to the stresses and challenges of modern life, combined with, sometimes poor quality foods, bad eating habits and poor diets, many people are not getting their recommended daily vitamin and mineral requirements.

Healthy eating can help to keep you slim and fit

Eating unhealthy can lead to weight gain and being overweight can result in many more health related problems further down the line.

Sticking mainly to a healthy diet can help you to stay fitter, slimmer, as well as giving you more mobility and flexibility enabling you to sit, stand and move with less discomfort and more ease.

As well as being slimmer and fitter. If you want to go one step further and tone up your physique or build muscle.

Then it is essential, to eat healthily. The same applies if you live an active lifestyle or you play a lot of sports as healthy foods supply your body with the nutrients and energy that is needed.

Help with emotional issues

Emotional stress can lead to emotional eating and more often than not, when we eat for emotional comfort, more often than not, we tend to reach for the more unhealthy variety of foods.

Eating foods high in nutrition can help to ease stress and other emotional issues like anxiety and depression.

People who are suffering low moods, often do not feel like eating too much and those who suffer with depression.

Even lose weight which can deplete them of energy and make their low moods worse.

You need healthy nutritious foods to keep up your energy and help lift your mood so you have the strength to tackle your challenges, adversities and problems.

Foods are known to help boost your mood and ease anxiety.

Stress and negative emotions also deplete your body of minerals and vitamins. 

It is thought that some of the foods that we eat can affect how we feel, both good and bad.

1) Dark chocolate

Dark chocolate has long been regarded as a mood boosting food and a stress reducer, it also contains antioxidants. However, consuming to much dark chocolate can result in weight gain. Therefore eat in moderation.

2) Avocados

Avocados are well known for their health benefits as they are packed full of nutrition. Some of the benefits are, reducing inflammation, they are good for your heart, help to improve your digestion as well as helping to boost your mood.

3) Nuts

Nut are another good healthy food as they are nutrient dense with good fats, protein and fibre. Nuts are full of the feel good chemical serotonin which can help to boost your mood if you're feeling low or depressed.

4) Fish rich in omega 3

Fish, especially wild fish, is a good source of the healthy fat omega 3. 

Omega 3 is described as mood boosting nutrient which has been linked to the feel good endorphins serotonin and dopamine.

Omega 3 fatty acids are believed to help reduce inflammation, promote good brain health and support cognitive development.

Sardines, mackerel, wild salmon and herring, all provide good sources of omega 3.

5) Grapes

Grapes are full of antioxidants which may be good for your health and they can also help you to feel better. 

We have all heard the health benefits of drinking red wine, but too much wine can actually lower your mood and give you a hangover, whereas, grapes won't.

6) Strawberries

Who doesn't like strawberries? And the old favorite strawberries, are good for as they are full of vitamins and minerals like vitamin C, manganese and vitamin A.

Vitamin C can help boost your immune, but strawberries are also thought to be a good mood booster.

7) Quinoa

Quinoa is full of protein and several minerals such as amino acid, protein, folate, phosphorus and magnesium, which are the minerals that are associated with boosting your energy. 

8) Fruits

Fruits provide a good source of vitamins and minerals. They are also provide you with fibre and they contain antioxidants and micronutrients.

9) Vegetables

Plant based food are full of dietary fibre and nutrition.

Vegetables play an important role in healthy eating, as they are low in fat and calories and they are dense in nutrients.

Vegetables are packed full of many nutrients, including vitamin A, E and C, Fibre, folate, potassium.

Green vegetables such as asparagus, broccoli, brussel sprouts and cabbage contain vitamins B1, B2 and B6.

Spinach is packed full of nutrients and minerals, like. Vitamins C, B1, B2, B6, vitamin K, iron, copper, zinc, potassium, choline and magnesium.

Magnesium is classed as one of the most important minerals, because of its calming and stress and anxiety reducing benefits. 

Carrots are a good source of several minerals and vitamins, especially vitamin A and it is estimated that one cup of grated carrots can provide you with your daily requirement of vitamin A.

Carrots also contain, vitamin K, biotin, vitamin B6 and potassium.

10) Sweet potatoes

Sweet potatoes are another great healthy food which are sweet potatoes packed full of immune boosting beta-carotene. They are also believed to be a cooling food, which may help reduce inflammation.

Sweet potatoes are also classed as one of your 5 a day.

You can purchase or make your own sweet potato chips, wedges and crisps. And if you cook them with olive oil, then there make a great healthy option to normal chips.

Prevention is always better than a cure

In this age of convenience and the readily availability of fast and processed foods. 

These days, many people don't follow a healthy regular diet or healthy eating plan and many people just eat when they want and what they want. 

Sometimes, just because we may not be overweight. It is easy to fall into the complacent mindset, that this means that we are OK on the inside. 

On the outside you might look alright, but it is on the inside that really matters.

If you eat to many processed foods then you may not be giving your body all the healthy nutrients that it requires to function healthily and efficiently.

Many processed foods lack the essential vitamins, minerals, enzymes and antioxidants that are required to help support and maintain a healthy functioning, mind and body.

Making healthy foods taste good

Why is it, that all of our favourite foods seem to be the foods that are deemed to bad for us?

Well, the only reason is, because they taste good.

We all know, we should not live on, fast and convenient foods. But, you cannot escape from the fact that they taste nice and they are quick and convenient.

Most people eat, by their taste buds. Nearly everybody, would like to have healthy foods.

But sometimes it is so much more pleasurable and so much easier, to order a take away or grab a ready meal.

So, how can you wean yourself onto the healthy foods that your mind and body requires?

There are several ways of doing this.

You can focus on all the positive benefits of eating healthily.

  • Clear and radiant skin 
  • Boost your immune system 
  • Maintain your energy levels 
  • Reduce inflammation, that is believed to be the root cause of many illnesses

Another excellent way of helping you to eat more healthily is to make your healthy foods taste great and appealling.

Some people wait until they have a illness.

 All content on this website is provided for general information only and it should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. This site is not responsible or liable for any diagnosis made by a user based on the content of this self-help website.


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