Why Eating Healthy Is Important

Nutrition is one of the most basic needs of every individual. It provides energy for everything we do on a daily basis. But more than that, proper nutrition is one of the pillars of a healthy life. Poor diet and malnutrition are associated with a wide range of diseases and health conditions [1]. Fortunately, the opposite is also true: Improving your diet can have a positive influence on your health.

A downside to our wealth in Western society is the risk of falling into poor dietary habits, partly due to the sheer abundance of unhealthy food. A typical Western diet consists of many products that are high in refined carbohydrates, such as pasta, pizza, white bread, white rice, breakfast cereals, and sugary juices. Consuming these refined carbohydrates is considered to be unhealthy, as it increases the risk for obesity and is linked to conditions like high blood pressure and type 2 diabetes mellitus.

Other unhealthy dietary habits include eating too much saturated or trans fats, which also increases the risk of heart disease and obesity, and not getting enough vitamins, minerals, and fiber [1].

In this article, we explore the benefits of healthy eating, how dietary habits can support gum health, and the connection between food, culture, and collective well-being.

The Foundational Benefits of Eating Healthy

Food is more than just fuel; it's a fundamental part of human health, influencing nearly every aspect of biological function [1]. Nutrients regulate immune response, brain chemistry, metabolism, and even gene expression [2]. Healthy eating has broad implications, influencing individual health outcomes, the well-being of communities, and even environmental sustainability [3].

Choosing healthy foods over highly processed options is directly correlated with a reduced risk of chronic diseases and improved mental and physical performance [4]. A balanced diet significantly reduces the risk of developing noncommunicable chronic diseases like type 2 diabetes, cardiovascular disease, and certain cancers [5]. Additionally, good nutrition plays a key role in reducing inflammation, improving immune response, stabilizing energy levels, and enhancing sleep quality [6].

A nutritious diet offers extensive and scientifically backed benefits across all ages and life stages. In childhood, it supports proper growth and cognitive development. As we move into adulthood, it helps maintain metabolic health and productivity. Later in life, nourishing food becomes even more important, offering protection against age-related cognitive and physical decline [5].

Understanding Key Nutrients: Macronutrients and Micronutrients

Gaining an appreciation for the impact of healthy eating starts with a closer look at its building blocks: macronutrients and micronutrients. These essential elements are found in the foods we eat and quietly work together to fuel our bodily processes, from energy production and tissue repair to immune defense and helping the brain function properly [7].

Macronutrients: The Energy Providers

Macronutrients are the nutrients your body needs in larger quantities. They provide the bulk of your energy (calories) and play critical roles in growth, metabolism, and various bodily functions.

Carbohydrates

These are the body's primary source of energy and play an important role in gut health and immune function [7]. They are found in whole grains (like oats, quinoa, brown rice, and whole-wheat bread), fruits, vegetables—especially starchy ones like potatoes and corn—and legumes such as beans and lentils [8].

There are two kinds of carbohydrates: simple and complex.

• Simple carbohydrates are found naturally in foods like fruits and milk, as well as in added sugars found in sweets and sodas. While they provide quick energy, excessive added sugars can contribute to health issues.
• Complex carbohydrates are rich in fiber and provide longer-lasting energy. They are found in whole grains, vegetables, and legumes. Dietary fiber, a type of complex carbohydrate, is crucial for digestive health and blood sugar regulation [9].

Proteins

Often called the "building blocks" of the body, proteins are essential for the growth, maintenance, and repair of all tissues, including muscles, organs, skin, and hair. They are also key for hormone production, enzyme function, and a strong immune system [10].

Common sources of protein include lean meats, poultry, fish, eggs, dairy, tofu, legumes, nuts, and seeds.

There are two types of proteins: complete and incomplete.

• Complete proteins contain all the nine key building blocks (amino acids) your body needs but can’t produce itself. Primarily found in animal products and some plant-based foods like soy and quinoa.
• Incomplete proteins are mostly plant-based as they lack one or more of the essential amino acid building blocks. However, combining different plant proteins within a day can provide all necessary amino acids [10], a common practice in a vegetarian diet.

Fats

Dietary fats are crucial for many bodily functions, including energy storage and the absorption of vitamins that dissolve in fat (A, D, E, and K) [11]. They also contribute to a feeling of fullness and add richness to the taste of meals. Food sources include avocados, nuts, seeds, olive oil, fatty fish, and some lean animal products.

There are three kinds of fat: unsaturated fats, saturated fats, and trans fats.

• Unsaturated fats (healthy fats) are found in plant-based oils, nuts, seeds, and fatty fish. These fats are beneficial for heart health and can help lower bad cholesterol levels.
• Saturated fats are primarily found in animal products like red meat, butter and some tropical oils like coconut oil and palm oil. While needed in moderation, high intake can raise bad cholesterol [11].
• Trans fats are often artificially created and found in processed and fried foods. These are considered the unhealthiest type of fat and should be avoided due to their detrimental effects on heart health [12].

Micronutrients: The Essential Regulators

Micronutrients, though required in smaller quantities than macronutrients, are essential for countless bodily processes and the maintenance of overall health. They include the following:

• Vitamins: These are organic compounds vital for normal metabolic and cellular processes, growth, and disease prevention. There are fat-soluble vitamins (such as A, D, E, K), which are kept in the body's fatty tissues and liver and absorbed best when consumed with fat; and water-soluble vitamins (like B and C vitamins), which are retained to a lesser extent [13], and need to be replenished regularly.
• Minerals: These are naturally occurring elements found in soil and water, absorbed by plants, and consumed by animals. They are crucial for strong bones and teeth, nerve transmission, muscle contraction, and many other functions [14]. Minerals include calcium, iron, potassium, and zinc.

It's important to keep in mind that no single food provides all the necessary nutrients your body requires. The key to optimal health lies in consuming a diverse and balanced diet from all major food groups. Eating a wide variety of whole, unprocessed foods ensures you receive the full spectrum of macronutrients, micronutrients, and other beneficial compounds like antioxidants and fiber, that work together to support your well-being and protect against disease [14].

The Far-Reaching Impact of Nutrition on Health

Beyond weight management and physical fitness, your dietary choices can greatly influence long-term health and well-being. This section explores how nutrition impacts specific aspects of your life, from extending your lifespan to supporting brain and oral health.

Healthy Eating for Longevity Through Balanced Dietary Patterns

Many of us have wondered about the secret to a longer, healthier life. One of the most powerful factors influencing longevity is diet. What we eat daily shapes our healthspan and life expectancy. Recent studies suggest transitioning from a typical Western diet to an optimized longevity diet could add more than a decade to your life.

At the heart of this idea is the concept of the “longevity diet”, developed by researchers such as Valter Longo, which emphasizes overall dietary patterns and lifestyle habits designed to extend lifespan. It places a strong focus on plant-based foods, healthy fats (like those found in avocados and whole grains), limited protein intake, and a lower intake of saturated fat. It also promotes meal timing strategies and reduced consumption of fast foods and processed foods [16].

Building on similar principles, the Mediterranean diet along with the MIND diet, a hybrid of the Mediterranean-DASH diet (an approach originally developed to address hypertension [17]) have been widely linked to increased longevity and overall health [18].

Embracing these dietary principles not only supports a longer life but also enhances quality of life, helping us feel our best at every age.

Healthy Food for the Heart and Lasting Vitality

What we eat has a major impact on heart health. On the one hand, high intake of saturated fat, excess sodium, and refined sugars increases the risk of heart disease, stroke, and hypertension. On the other hand, a diet rich in fiber, omega-3 fatty acids, fruits, vegetables, and whole grains can help support heart health [19]. Natural sources like nuts, avocados, and oily fish may reduce unhealthy cholesterol and improve blood vessel function [11].

Small, consistent changes, such as limiting processed foods and paying closer attention to food labels, can contribute to a healthier heart over time.

Food, Brain Health and Mental Well-being

Our brain health is closely tied to the quality of our diet. The brain is a nutrient-hungry organ, and its performance is heavily influenced by what we eat. Diets rich in antioxidants, vitamins, healthy fats, and other essential nutrients have been linked to improved cognitive function, memory, and mental well-being [20].

Certain foods like leafy greens, berries, and fatty fish, are especially beneficial, as they support neuroplasticity and reduce neuroinflammation. In contrast, excessive intake of refined sugars and saturated and trans fats impairs brain function and increases the risk of neurodegenerative diseases. Studies also highlight the gut-brain connection, suggesting that improving gut health through a balanced diet may boost mood and lower depression risk.

Beyond that, diet also influences stress response, and emotional stability with a healthy gut microbiome influencing mood regulation and mental health outcomes [21].

Altogether, these findings highlight the importance of mindful eating habits for maintaining brain health throughout life.

Nutrition for Chronic Disease Prevention

Noncommunicable diseases, including heart disease, diabetes, cancer, and chronic respiratory diseases, are the leading causes of death globally. According to the World Health Organization, noncommunicable diseases killed at least 43 million people in 2021, about 75% of non-pandemic-related deaths globally. The good news is that many of these conditions are preventable through diet [27]. Nutrition is a cornerstone of both prevention and management.

Eating balanced meals rich in vegetables, fruits, legumes, and whole grains, while low in processed foods and saturated fats, can help reduce inflammation and insulin resistance, both of which are associated with higher risk of chronic diseases [22].

For people already living with diabetes, nutrition is critical for managing blood sugar levels, preventing complications, and improving overall quality of life. Adopting dietary patterns like the Mediterranean or DASH diets, which are rich in whole foods, vegetables, and fruits, can significantly improve blood sugar control and support long-term health for individuals with diabetes [18].

A strong immune system is fundamental for fighting off infections and illnesses. Specific nutrients play vital roles in supporting the immune function, including Vitamin C (found in citrus fruits and berries), Vitamin D (from sunlight and fortified foods), Vitamin A (in carrots and sweet potatoes), and Vitamin E (in nuts and seeds). Minerals like zinc (in meat and legumes), selenium (in nuts and seafood), and iron (in red meat and lentils) are also crucial for the development and proper functioning of immune cells. Furthermore, a healthy gut microbiome, nurtured by prebiotics and probiotics, significantly contributes to a strong immune response [23].

Nutrition and Gum Health

In addition to its impact on vital organs such as the heart, recent research suggests that healthy dietary habits can also benefit your gums. In a study with 30 participants, half of the study group continued to consume a typical Western diet for six weeks—where over 45% of their calorie intake came from refined carbohydrates. The other half of the study group switched to a healthy, anti-inflammatory diet after two weeks. This diet was low in refined carbohydrates and animal proteins, and high in omega‐3 fatty acids, vitamin C, vitamin D, antioxidants, plant nitrates and fibers. By the end of the study, the group following the anti-inflammatory diet experienced a significant reduction in gingival inflammation, measured by gum bleeding [24].

Other studies confirm the positive effects of a healthy diet on the gums. Inflammation of the gums is a delicate and complex process in which the body’s immune response plays an important role. It’s well documented that certain nutritional elements can influence this immune response, such as the antioxidants Vitamin C and E [25]. These antioxidants are particularly present in vegetables and fruits.

Kiwi fruit, one of the richest sources of vitamin C, was used in a recent study involving patients with untreated gum disease. Participants who consumed kiwi daily experienced a significant reduction in gingival inflammation [26]. This is just one example showing how a simple adjustment to your dietary habits can make a big difference in your gum health.

Further research suggests that oral health doesn’t exist in isolation, it’s closely linked to overall health. Healthy foods, particularly those rich in calcium, phosphorus, and fiber, strengthen tooth enamel and support gum health [28]. Practical choices, such as snacking on raw vegetables and limiting sugary or sticky foods, can help protect teeth from decay and reduce the risk of gum disease [28] [29].

Eating in a Modern World: Food Culture and Impact on Collective Health

Food is more than just fuel; it's a powerful reflection of our culture and a key driver of public health. This section explores how our modern relationship with food, from cultural traditions to industrial changes, shapes the health of our communities.

Diverse Definitions of "Living Well"

Each culture holds its own interpretation of what it means to “eat well” or “live well.” For some, this may mean harmony between food and the environment; for others, it’s rooted in family traditions or religious practices. Recognizing these diverse perspectives helps create more inclusive, culturally sensitive nutrition guidelines that respect heritage while contributing to better health.

Traditional Diets vs. Modern Challenges

Traditional diets—such as those followed in Okinawa, the Mediterranean, or among Indigenous communities—have long centered around whole plant-rich foods, seasonal produce, and shared meals within the community. Such eating patterns are associated with reduced risk of age-associated chronic diseases and promote healthy aging and longevity [30].

Unfortunately, as societies modernize, there is a noticeable shift away from these traditional diets toward more high-calorie, low-nutrient processed foods that are often low in fiber, essential vitamins, and minerals. This shift is closely linked to rising rates of obesity, type 2 diabetes, and cardiovascular disease across diverse populations [31].

Food as Community and Identity

Beyond providing nutrients, food plays a central role in culture and community. Shared meals build relationships, reduce feelings of isolation, and are associated with greater happiness and life satisfaction [32]. Embracing traditional cuisines and food rituals helps individuals stay connected to their roots, enhances mental well-being, and encourages mindful eating.

The New Landscape of Public Health

A nutritious diet is a powerful tool for building a healthier society. Beyond individual well-being, our food choices and public policies have a strong impact on everything from addressing the challenges of an aging population to reducing the burden on our healthcare systems.

Diet for a Longer, Healthier Collective Future

A nutritious diet doesn't only benefit the individual: it reduces the burden on healthcare systems and enhances the productivity and vitality of entire populations. With aging societies and rising chronic disease rates, nutrition serves as a proactive way to address these challenges, lower healthcare costs, and improve quality of life [34]. Population-wide strategies—such as subsidies for fresh produce, reformulating packaged foods to reduce sodium and sugar, and education about food groups and labels—can be effective.

Addressing Age-Related Health Challenges

As the population ages, the prevalence of chronic and degenerative conditions rises. Nutrition plays a key role in mitigating these effects. Diets rich in antioxidants, healthy fats, and adequate protein help preserve muscle mass, brain function, and cardiovascular health in older adults [35]. Plant-based diets, or those inspired by the Mediterranean-DASH model, are particularly effective in reducing frailty, maintaining independence, and promoting longer health spans.

Oral Health in an Aging World

Maintaining strong oral health becomes increasingly essential for older adults not just for comfort and confidence, but also for ensuring healthy eating habits and overall well-being. This is due to several unique challenges older adults face:

1. Dry Mouth and Its Dietary Impact

Dry mouth (xerostomia) affects up to 46% of adults over 65, often due to medications or chronic illnesses. Reduced saliva makes it harder to chew, swallow, and taste food, leading many to avoid crunchy or fibrous items, which can result in insufficient intake of key nutrients [36].

2. A Vicious Cycle: Poor Diet and Oral Disease

Oral health and diet often create a vicious cycle. Poor oral health, including tooth loss and denture-wearing, impairs chewing and swallowing, leading individuals to rely on softer foods that are often low in fiber and micronutrients [36]. In turn, a diet high in unhealthy fats, processed meats, and low in fruits and vegetables can contribute to gum disease and tooth loss [37].

3. Tooth Loss and Dietary Quality

The direct impact of tooth loss on diet is well documented. A study among individuals aged 65+ found that those who were completely edentulous or lacked functional dentition had a 21% higher likelihood of being malnourished or at risk of malnutrition compared with those with adequate dentition [38]. Restoring chewing function via prosthetics or implants, has been shown to improve chewing ability and oral-health related quality of life in older adults, although nutritional status showed no significant improvement [39].

Eat Healthy, Be Healthy: Practical Diet Tips

Healthy eating is less about strict rules and more about small, thoughtful choices each day. Filling your plate with a variety of whole, unprocessed foods from all five food groups we listed earlier can make a big difference. Reading nutrition labels, limiting intake of added sugars and saturated fats, and using herbs and spices instead of salt are simple ways to care for your health.

Drinking enough water, sharing meals with others, cooking more often at home, and sticking to regular mealtimes can all help eating feel more balanced and enjoyable.

Developing healthy eating habits takes time, and patience is key. Just like developing any healthy habit, it requires consistency, reflection, and a bit of self-compassion.

Rebalancing our habits to live healthier

As we have seen, modern life is full of stress, and small negative patterns can lead to major problems over time. At Sunstar, we have always believed in the idea that maintaining balance is key to being truly healthy in body and mind. Therefore, promoting a healthy diet that enhances quality of life is something we have strived for many years now.

In 1985, we opened the ‘Sunstar Mind and Body Health Dojo’ in Japan to strengthen the body’s own healing power. This center is open to everyone and offers a holistic approach to wellness: rebalancing the body through Japanese chiropractic, calming the mind through meditation and contrast baths, and improving eating habits with a diet based on brown rice and vegetables. To bring this philosophy beyond the Kenko Dojo Center, Sunstar launched Kenko Dojo®, a healthy food brand that aims to help people rebalance their lifestyle habits and live healthier lives.

Building on this foundation, Sunstar remains deeply committed to promoting holistic well-being and inspire individuals to develop healthy habits and make healthier life choices. The company collaborates with academic institutions and researchers to develop science-based health solutions that support people’s overall health. Whether through innovation in oral care or health food and beauty, Sunstar continues to advocate for a balanced diet as the foundation for a longer, healthier life.

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