4. Improved Gut Health
There are several naturally occurring bacteria in the colon, which are crucial for digestion and metabolism.
Additionally, some bacteria strains produce the colon-friendly vitamins K and B. These strains aid in the defense against dangerous viruses and bacteria.
A diet that is low in fiber and high in sugar and fat changes the gut microbiota and causes local inflammation.
However, a diet high in fruits, vegetables, legumes, and whole grains offers a blend of prebiotics and probiotics that promote the growth of healthy bacteria in the colon.
The probiotic content of these fermented foods is high:
- yogurt
- kimchi
- sauerkraut
- miso
- kefir
Legumes, grains, fruits, and vegetables are all rich in fiber, an easily ingested prebiotic. Additionally, it encourages regular bowel motions, which lowers the risk of diverticulitis and colon cancer.
5. Improved Memory
A balanced diet may support mental and cognitive wellness.
A 2015 study uncovered minerals and meals that guard against dementia and cognitive decline. The following was advantageous, according to the researchers:
- omega-3 fatty acids
- flavonoids and polyphenols
- fish
- vitamin D, C, and E
The Mediterranean diet, among others, has several of these nutrients.
