A recent scientific study has confirmed that consuming a specific healthy diet can be just as beneficial as walking an additional 4,000 steps each day for maintaining fitness. Healthy dietary patterns have been linked to fitness levels, even when taking activity levels into consideration. The improvement in fitness was comparable to the effect of taking an extra 4,000 steps daily, according to study author Michael Mi from Harvard University in Boston.
Over 2,000 participants took part in the study, running on a treadmill while their oxygen levels were measured by university researchers. Individuals who closely followed a Mediterranean-style diet, consisting of plenty of fruits, vegetables, and whole grains, enjoyed the same level of fitness as those who walked around 4,000 steps daily in previous studies by the researchers.
The main reason for this is the high fiber content found in fruits and vegetables. They also contain high levels of antioxidants that help protect against inflammation and other health issues. Participants completed a food frequency questionnaire to assess their consumption of 126 items over the past year, comparing the fitness levels of the participants with the quality of their diets.
The findings indicated the existence of "superfoods" with high quality that could enhance health, including:
- Vegetables and fruits
- Whole grains (such as brown rice, quinoa, and oats)
- Nuts (unsalted)
- Legumes (such as beans, peas, lentils, and chickpeas)
- Fish
- Healthy fats
- Reducing red meat.
