Scientists, researchers, celebrities, and
authors all over the world are only some of the people that are talking about
the benefits of
plant based meals. Including
more plant products into your diet can give your health a wonderful boost. In
fact, eating more whole grains, fruits, vegetables, beans, nuts, and seeds, can
have significant benefit to your health and well-being.
Here are some of the common health issues
you can avoid by choosing a plant-based diet.
1. Preventing Cardiovascular
Disease
Researchers have conducted tests on people
who consumed at least eight servings of vegetables and fruits in a day. They
came to the conclusion that such people have a 30% lesser chance of having a
stroke or a heart attack in comparison to people who ate fewer that 2 servings.
In fact, a paper published by Dr. Dean Ornish talks about how patients that
already have heart disease can reverse the damage by making the appropriate
changes in their eating habits. In addition to taking the recommended
medications, these patients restricted the the fat content in their diet,
switched to more of plant foods, and made other essential lifestyle changes.
2. Preventing Cancer
The American Cancer Society stresses the
importance of a plant-based diet for helping the body keep cancer at bay. When
you consume red meat including lamb, pork, and beef, among others, this meat
induces the bacteria in your gut or gastrointestinal tract to release acids. As
a result, you raise your chances of developing clogged arteries, a condition
known as atherosclerosis. Meat also causes mutations in your cells that can
ultimately lead to cancer.
Plants contain several compounds called
phytochemicals that can protect your cells from damage and mutations. While
such mutations can be caused by elements in the environment, the main cause is
linked to the meat content in your diet.
3. Preventing Diabetes
Type 2 diabetes could become one of the
most significant causes of death in the world by 2030, as reported by the World
Health Organization. By making a few important changes in your diet, you could
lower your chances of becoming one of these statistics. For instance, eating 2
to 3 servings of fiber-packed whole wheat grains every day can cut back your
risk by 30% compared to people who almost never eat whole grains. Since
plant-based foods have a high fiber content, your body can break them down and
digest them slowly. Not only do you feel full longer and faster, but your body
produces less amounts of the hormone, insulin.
4. Preventing Hypertension/
High Blood Pressure and High Cholesterol
Having hypertension or high blood pressure
indicates that you have a higher risk of developing stroke and heart disease.
If you have been consuming meat and other animal products all your life, you
could have high blood pressure by the time you’re 60. This is why it’s
recommended that you change your diet to include more plant-based meals.
Not only can you reverse the damage, but
you might also notice that it becomes easier to keep your hypertension levels
down. High cholesterol causes high blood pressure, but you can control the bad
cholesterol percentages in your blood by choosing a low-fat, healthy diet.
5. Preventing Skin Damage and
Aging
Plants and vegetables contain
phytochemicals, vitamins, and pigments that can bring back a healthy glow to
your skin. For instance, tomatoes have lycopene that works to prevent the
damage caused by the sun. Sweet potatoes can induce your skin cells to produce
collagen that in turn help to plump up the skin and remove the appearance of
wrinkles.
When you cut back on fat-laden animal
products, you’re also eliminating saturated fats that can cause the pores of
your skin to clog and acne to appear. In addition, plant compounds can actually
hydrate your skin.
6. Preventing Obesity
Typically, animal sourced products are
calorie dense while plant food has a lesser number of calories in the same
portion sizes. For instance, eating a bowl of ice cream for dessert is likely
to cause much more severe damage to your waistline than a bowl of fresh fruit.
In addition, the processed and refined foods that you eat contain chemical
additives and preservatives that have no nutritional content, but pack on
unwanted calories.
If you choose fiber-packed food instead,
you would need smaller portion sizes since you’ll feel fuller for longer. The
fiber you eat keeps your gut healthy by moving food through it more easily. If
you can prevent constipation, you can help keep your weight down.
7. Preventing Weakened Vision
Foods like grapes, kiwi, squash, corn,
kale, and spinach are known to contain pigments like zeaxanthin and lutein. The
American Optometric Association reports that these compounds can help keep your
eyes healthy by preventing the formation of cataracts and weakening of the eye
muscles. Carrots contain beta-carotene that can help you see in dim light
thanks to the Vitamin A they produce in the body.
Plant Based Meals for
Extraordinary Health
These are only some of the benefits that
you can gain from making healthy changes in your diet. Plant-based produce is
easier on the pocket when you’re paying for the food and in the long-run, when
you pay medical bills. In addition to being good for you, cutting back on
animal produce is good for the environment. Think about ethical issues like
preventing cruelty to animals and you’ll be sold on the idea of moving to
healthy, plant-based meals.
References:
Photo credit: Tomi Makanjuola
Article written by: Thomas Asseo
About Fresh n' Lean: Fresh
n’ Lean is a
U.S. based meal delivery service co-founded by Thomas Asseo, a health and
fitness enthusiast from California. Fresh n’ Lean aim to provide everyone with
a convenient, healthy, vegan diet meal plan, and promote a healthy lifestyle
through good quality food. All
dishes are organic vegan meals, GMO free, contain no artificial ingredients,
and are made by real people, not a product of a machine. Everything is tailored
to provide well-balanced and nutritious meals that keep you and your whole body
feeling great. It’s the gift of health, delivered to your door.
