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Real food is a term for food that is intact and not much processed or processed, free from added chemicals, and still contains various nutrients. This type of food provides greater health benefits than foods that are excessively processed, for example ready-to-eat or processed foods.

Real food or natural food is considered healthier because it does not contain additives which can harm the body if consumed in excess. Real food is also often part of a diet to prevent or manage various diseases, such as diabetes, hypertension, obesity and heart disease.

Food Criteria that Include Real Food

Basically, real food comes from natural sources, both animal and vegetable, with high nutritional content. This type of food does not undergo excessive processing, so it is healthier and more nutritious.

For more details, here are several criteria that make a food can be called real food:

• Does not contain preservatives, such as sodium benzoate or sorbic acid, to extend shelf life
• Does not contain artificial dyes, such as tartrazine or sunset yellow
• Does not contain synthetic sweeteners, such as aspartame, saccharin, or sucralose, to give food a sweet taste
• Contains no synthetic flavors 
• Minimally processed, without overcooking or processing

Foods that are considered real food are fruit, vegetables, meat, eggs, fish, grains, and nuts. Apart from that, milk made from 100% fresh milk is also classified as real food. 

Benefits of Real Food for Health

Because there are no added additives and minimal processing, real food is more nutrient dense, low in trans fat, and low sugar and salt content. If implemented regularly, consuming real food can provide the following benefits:

1. Maintain ideal body weight

Establishing eating habits with real food can help maintain ideal body weight. This type of food is richer in fiber, protein, complex carbohydrates and healthy fats which make you feel full longer. 

This can prevent the desire to snack excessively, which can cause weight gain. 

Foods high in fiber also play an important role in increasing the fat burning process. That way, consuming real food can accelerate weight loss and help maintain body weight healthy.

2. Increases energy

Abundant nutrition from real food can provide energy for daily activities. Various types of real food, such as brown rice, oatmeal, apples or avocado, also contains complex carbohydrates which are digested more slowly by the body, so they can meet the body's needs will energy all day long. 

The calorie content of real food is generally not as much as processed food. Therefore, real food is suitable as food to increase energy without gaining weight.

3. Improves focus, concentration and memory

Omega-3 fatty acids, antioxidants and magnesium found in fish, seeds and nuts can maintain brain and nerve health and function. Thanks to this role, consumption of real food can improve brain function, including concentration and concentration. memory.

4. Maintains digestive tract health

The dense fiber content in real foods, such as apples, pears, green beans, radishes, broccoli and brown rice, can increase food movement in the intestines and maintain the balance of intestinal bacteria (probiotic). A healthy digestive tract can reduce the risk of constipation, diarrhea and colon cancer.

5. Prevent chronic diseases

The abundance of nutrients in real food can also lower cholesterol levels, keep blood pressure stable, and control blood sugar levels. Apart from that, real food also contains various antioxidant compounds that can fight free radicals that cause damage to body cells. 

By consuming real food regularly, the body is better protected from chronic diseases, such as obesity, diabetes, heart disease, and stroke.

6. Maintaining mental health

Not only does it affect physical condition, real food also provides great benefits for mental health. Natural foods help maintain the balance of hormones that influence mood, such as serotonin and cortisol.

Serotonin, or the happiness hormone, is mostly produced in the intestines with the help of good bacteria supported by foods high in fiber. Meanwhile, foods rich in magnesium can help regulate cortisol levels, thereby helping reduce anxiety and improve mood.

7. Prevent cancer

Real food is food that is very good for health because it can prevent cancer. This is because this type of food is generally rich in antioxidants, vitamins and minerals, and does not contain additional chemicals, such as preservatives, sweeteners or colorings. That way, this food is more suitable for consumption to prevent cancer.

Those are the things you need to know about real food and its health benefits. To start the habit of eating real food,  you can follow the following tips:

• Choose fresh food ingredients such as fruit, vegetables, nuts, seeds, unprocessed meat and fish.
• Cook your own food menu so you can control the ingredients and how they are prepared.
• Use simple cooking methods, such as steaming, grilling, stir-frying, or boiling, to maintain food nutrition.
• Combine various types of foods that are rich in fiber, animal protein or vegetable protein, healthy fats, vitamins, minerals and complex carbohydrates.
• Replace packaged snacks with healthy options, such as fresh fruit, nuts, or unsweetened yogurt.
• Use alternatives to sugar and salt, such as honey, coconut sugar, or spices, to add flavor.
• Replace white rice with brown rice, cassava, sweet potatoes, quinoa.
• Replace white bread or processed pasta with whole wheat.

If you are still confused about processing real food so that its nutritional content is maintained, don't hesitate to consult a doctor via Chat with a Doctor. The doctor will also recommend the type of food that suits your needs.

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