The American Institute for Cancer Research recommends a diet rich in the following to support overall health and potentially reduce the risk of developing cancer:
- a variety of fruits and vegetables
- whole grains
- beans
Some people believe that antioxidants in these foods play a key role in preventing cancer.
However, according to the National Cancer InstituteTrusted Source, while laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer, human trials remain inconclusive. Indeed, doctors advise against using these dietary supplements without consulting them first.
Having obesity may increaseTrusted Source a person’s risk of developing cancer and result in less favorable outcomes. Maintaining a moderate weight may reduce these risks.
Some evidence suggests a close relationship between diet and mood.
According to a 2020 study, diet can affect several factors which, in turn, may impact a person’s mood. These include:
- blood glucose levels
- immune activation
- the gut microbiome
The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health. The opposite is true for diets with high amounts of red meat, processed foods, and high fat foods.
It is important to note that the researchers highlighted the need for further research into the mechanisms linking food and mental health.
If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.
The colon is full of naturally occurring bacteria, which play an important role in metabolism and digestion.
A diet high in fiber may decreaseTrusted Source inflammation in the gut. A diet rich in fibrous vegetables, fruits, legumes, and whole grains may provide a combination of prebiotics and probiotics that help good bacteria thrive in the colon.
These fermented foods are rich in probioticsTrusted Source:
Prebiotics may help improve a range of digestive issues, including irritable bowel syndrome (IBS) symptoms.
A healthy diet may help maintain cognition and brain health. However, further conclusive research is necessary.
A 2023 review concluded that micronutrients, including B vitamins, iron, and polyphenols, play an important role in supporting cognitive health.
Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, includingTrusted Source:
- coronary heart disease
- type 2 diabetes
- osteoarthritis
- stroke
- hypertension
- certain mental health conditions
- some cancers
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.
A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2020–2025Trusted Source.
Maintaining a healthy diet can help people stay within their daily limits without monitoring their calorie intake.
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A healthy diet may helpTrusted Source a person with diabetes:
- manage their blood glucose levels
- keep their blood pressure within target ranges
- keep their cholesterol within target ranges
- prevent or delay complications of diabetes
- maintain a moderate weight
People with diabetes must limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.
The following foods are rich in calciumTrusted Source:
Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium.
Magnesium is abundant in many foods, and some of the best sources includeTrusted Source:
- green leafy vegetables
- nuts
- seeds
- whole grains
A variety of factors, including sleep apnea, can disrupt sleep patterns.
Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factorsTrusted Source include obesity and drinking alcohol.
Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not.
