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Written by 5:41 pm Diets & Meal Plans, Nutrition

5 Reasons Why Following A Balanced Diet Is Necessary

a balanced diet

A balanced diet includes equal portions of all essential nutrients required for the body. Too much of a particular nutrient for the body can be harmful to the body. Hence, it is necessary to follow a balanced diet. Let’s dive further and understand what is a balanced diet and why it is needed. 

5 Reasons Why A Balanced Diet Is Necessary

Provides Essential Nutrients

A balanced diet includes all essential nutrients such as vitamins, proteins, carbohydrates, and fibers. A balanced diet provides vital nutrients for the body to function and grow efficiently. It also prevents malnutrition. The core components of a balanced diet are water, fats, fiber, protein, carbohydrates, vitamins, and minerals. All of these components play a different role. Carbohydrates are essential to keep one energized. Water is required for smooth bodily functioning and to keep one hydrated. Protein helps with growth and building muscles. Fibre is necessary for smooth digestion. Fats are needed to maintain optimal body temperature. Vitamins and Minerals are essential to promote the growth of organs. 

what is balanced diet

Source: Freepik

Aids with Healthy Weight Management

A balanced diet also reduces body weight since it controls the number of calories consumed. It also leaves the individual feeling satiated. Dietary fiber is found in fruits and whole grains, and it curbs hunger as it takes longer for digested food in the stomach to be expelled. This helps to minimize instances where one just eats without knowing the content of the meals or takes unhealthy snacks between meals. Also, rates of obesity due to excessive calorie intake and poor dietary habits can be avoided. Selecting a well-balanced diet rich in nutrients aids in healthy weight management. Consequently, this reduces the incidences of many diseases, such as heart, diabetes, and joint complications. 

Boosts Energy Levels

This diet directly affects a person’s energy levels and general vitality. Carbohydrates, proteins, and fats are vital nutrients required to produce energy. Carbohydrates are mainly energy-rich foods and are often referred to as the primary energy source for the brain, especially during activities such as exercise. Protein is required for the repair and growth of muscles. Fats act as dense energy-providing substances and are vital for the absorption of fat-soluble vitamins, which include vitamins A, D, E, and K. When taken in moderation, nutrients like carbohydrates, proteins, vitamins, and fats help one to have energy for the entire day and increase productivity as well as physical performance.

Prevents Diseases

Another essential reason to consume a balanced diet is that it can minimize the risk of chronic diseases. Consuming fruits, vegetables, whole grain products, lean meat, fish, and products from nuts and seeds reduces the risk. It keeps chronic diseases such as heart disease, hypertension, diabetes, and some types of cancers away.  Such foods have healthy nutrients such as antioxidants, fiber, and other compounds that fight off diseases. For instance, it aids in reducing cholesterol and glucose in the blood; it fights away free radicals that cause harm to cells and lead to cancer. Limiting the consumption of processed food, sugar-sweetened foods, and unhealthy fats reduces these conditions additionally.

balanced diet chart

Source: Freepik

Repairs Cell Damage and Boosts the Immune System

A balanced diet has rich, nutritious properties that contribute significantly to a strong immune system. Eating different nutrient-dense foods gives the body’s immune system vital vitamins and minerals. For example, vitamin C derived from citrus fruits and leafy green vegetables enhances the production of white blood cells, which has the function of combating infection. 

Moderation of immune responses is facilitated by vitamin D, which is found in fatty fish and foods fortified with this vitamin. Nuts, seeds, and legumes rich in zinc are beneficial to the immune cells and wound healing process. Along with this, proteins and vitamins act as antioxidants that actively aid cellular repair. They further promote the growth of new cells. Hence, with a well-balanced diet, one can recover from injuries and sickness quickly. 

How To Achieve A Well-Balanced Diet?

One can come up with their own diet chart as per their taste or could follow a manual. However, it is vital to consider the composition of each nutrient in the diet. Carbohydrates are supposed to make 50-60% of the diet. Proteins make up 10-15% of it. The remaining portion is to be equally divided among other vital nutrients. 

Conclusion

The consumption of a proper diet requires nutrients. Giving the body the needed compounds, reducing body fat, providing energy, and enhancing brain performance significantly decreases the odds of developing some severe diseases. A balanced diet strengthens the immune system and increases the body cells’ repair capacity. Hence, one must maintain a well-balanced diet. 

References

1. https://www.healthline.com/health/balanced-diet 

2. https://www.maxhealthcare.in/blogs/what-is-a-balanced-diet 

3. https://www.medicalnewstoday.com/articles/324093 

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