People who have a healthy diet plan use it for various reasons. Some use it for losing weight and others may use it for health reasons (they may have been diagnosed with a sickness that needs them to watch what they eat or they just want to keep themselves healthy). Whatever the reason, if you follow a diet plan or you include in your meal some of the most recommended healthy food, you should not only be aware of its positive impact on your health or body but also the negative impact on your health if used incorrectly or abused. In this article, I’ll cover some of the recommended diet plans like: Include fish in your meal, Eat fruits and Vegetables everyday, Eat fibre, and Drink a lot of water. I’ll mention their benefits as well as the risk associated with some of these tips.
1. Include Fish in Your Meal
Fish is a source of lean protein and rich in omega-3 essential fatty acids good for skin, brain and eye development. Fish oil may help reduce inflammation and contribute in keeping the heart healthy. It is low in calories. Eating fish comes with some health risk. Almost all fish and shellfish contain some traces of mercury (poisonous naturally occurring substance). Chronic mercury has been link to many diseases and even death. Highest level of mercury is found in larger fish such as shark, tilefish, king mackerel, swordfish and albacore tuna (a popular canned tuna). Low in mercury or safe fish includes sardines, trout, Pollock, light tuna, tilapia, anchovies and certain types of catfish. To avoid excess exposure, experts suggest two meals of fish per week.
2. Eat Fruit and Vegetables Everyday
Eating fruit and vegetables have many health benefits. The following are some of the health benefits: Fruit and vegetables contain many vitamins and minerals that help with the reduction in the risk of dying from diseases like cancer, diabetes, heart disease and stroke. It results into lower blood pressure, improve bowl function, facilitate weight loss and maintains healthy weight. The negative aspect of fruit and veggies is that some contain pesticides (a substance used for killing insects harmful to the cultivated plants or to animals). More than 400 chemicals are used in the manufacturing of pesticides and some of these chemicals causes many illnesses, the most common being cancer. Twelve fruits known as dirty dozen(pear, apple, peaches, cherries, grapes, lettuce, bell peppers, hale, celery nectarine, strawberries and carrots) may contain more than 8 different pesticides in a single serving, even when washed and peeled. Good news is that there are some fruits and veggies which least likely to have pesticides residue known as Clean 15 (sweet peas, avocado, onion, pineapple, sweet corn, cabbage, eggplant, mango, tomato, watermelon, sweet potato, papaya, kiwi, asparagus and broccoli)
The following are some of the health benefits you get from eating fibre; It lowers the risk of heart attack by reducing cholesterol levels in your body; ensures that you get all the nutrients from your food; promotes regular bowel movement thus reducing risks of bowel infections; help with your weight loss program by reducing your appetite. There are side effects related to eating too much fibre. Most of the side effects are opposite of the benefits. Too much fibre reduces absorption of minerals in your body; causes constipation and difficulty in exerting waste material; bloat your stomach and you’ll pass wind very often; may lead to loss of good cholesterol; Experts recommend that a person should take between 25-35 grams of fibre per day.
Water is essential for the human beings survival. It transports nutrients in your body; regulates temperature in your body; Flushes out toxins and waste products from our bodies; it facilitates digestion; water act as a body purifier thus improve skin looks; it help reduce high cholesterol and blood pressure; catalyst in loosing weight and maintaining it and many more benefits. Drinking too much water may lead to a disorder called hyponatremia (when there is too much water in the body that it dilutes essential minerals such as sodium down to dangerous levels).This may lead to confusion, headaches and a fatal swelling of the brain.