Eat less from a box and more from the Earth | Sunday Observer

Eat less from a box and more from the Earth

What is worse than cigarettes which people still crave for? It’s junk food!


‘Junk or ‘Fast food’ has been playing a key role in our daily lives. From kids who love to munch on their crispy fries to busy moms who buy fast food so they could have a bit of a relaxation at home after a tiring day, ‘Fast food’ has become a much sought option for us to have regardless of its health impacts.

But have you thought about, what this yummy, oily food can do to your body?

Several researchers have found that junk food can increase the risk of childhood obesity, heart disease, diabetes and other chronic diseases. It is also one of the main reasons for memory and learning problems. Junk food contains a chemical which causes depression and uncontrollable craving for food and is a major factor in the onset of dementia.

In order to live a healthy life it is more beneficial for us to eat greens, nuts, fruits and some protein. There are more than hundreds of benefits that we can gain from having healthy food.

Vegetables and Greens

Nutrient content in vegetables and other healthy food is more than in junk food. It is a must that we use vegetables such as broccoli which is rich in fibre, calcium and potassium; kale which is a leafy green containing many nutrients of which Vitamin C is prominent.

Carrots are a vegetable that we all would love to have whether it is for breakfast, lunch or dinner and is said to be good for the eyes. Carrots contain beta carotene which will help in reducing eye diseases.

If you ever feel a little depressed, due to not having enough folic acid, take some spinach which is rich in folic acid and it will lift your depression.

Fruits and berries

Fruits like blueberries and apples are a great source of anti-oxidants which help in preventing diseases and keep the body alive and kicking. Blueberries also fight diarrhoea causing bacteria.

Bananas are a great way of fighting gastric problems and heartburn, while cranberry juice is good for urinary tract infection.

Nuts and grains

Almond is known for its rich nutrients which include Vitamin E, Iron, Calcium, Fibre, Magnesium and many more. It is said that almonds can help in controlling and maintaining the level of cholesterol in the body.

Another protein rich nut is the Brazil nut which is known as the healthiest nut on the planet. It contains huge amounts of selenium which is important for maintaining the thyroid function.

Oatmeal which is rich in complex carbohydrates helps in slowing the digestion and in stabilizing the blood’s glucose levels.


Oily fish contains 30% oils, omega3 fatty acids which benefits the heart as well as the nervous system. These provide benefits for arthritis patients as well. Oily fish is rich in vitamins A and D. Examples of oily fish are salmon, mackerel, herring, trout and sardine. Fish can be beneficial for the brain as there is zinc found in fish.

Chicken is a source of protein which is consumed more than the red meat such as beef; which could have an overall impact on our health in the long run. The protein level of chicken depends on how we prepare it.

It is a must that we should remove the skin of the chicken to avoid high levels of fat and also limit the intake of deep fried chicken.

Eggs are another source of vital vitamins and minerals, mostly contained in the egg yolk. It contains vitamin B-2 which are very important for energy and red blood cells and for stimulating muscle protein synthesis.


Water is as important as food. It is paramount that we drink an adequate amount of water as we are constantly losing it from our bodies through sweat and urine. It is said that we should take at least eight, 8-ounce glasses of water (2 litres) per day. Our bodies should be hydrated so that the energy levels and the brain will function well.

Consuming adequate amounts of water can help in constipation, cancer, skin hydration and kidney stones.

These were a few tips and examples of what is good for our bodies.

So, what would you choose? Junk food or Healthy food?