A plant-based diet will allow you to live a longer, healthier and happier life. We are not talking here about completely giving up the foods you love but about adding more plant-based foods to your daily diet.
A plant-based diet has proven itself for the tens of thousands of years that preceded processed foods as the only diet that allows for a truly healthy life.
And in recent decades, in a considerable number of studies, the researchers themselves have discovered that a plant-based diet is a solution to all diseases and health problems.
How? Because a plant-based diet prevents disease and health problems and we all already know that prevention is the best way.
This article is about making one move, which will have a positive impact on your health and mental and physical well-being greatly.
Just eat more plant foods. It’s just as it sounds!
You do not have to give up all the foods you love.
And you do not have to make drastic changes to your routine.
All you have to do is add more fruits and vegetables, whole grains and legumes, whole nuts and seeds and green leafy vegetables to your shopping list.
And, of course, eat them.
Eating larger amounts of plant foods each day will change and improve your life in more ways than you can imagine.
This small change to add more nutrients to your daily diet will help you lose weight:
- Improve your mental health
- The risk of common diseases is reduced
- It Will makes you happier and happier
- It Will make you feel satisfied
- Support a more sustainable food system
- And will even benefit your environment
There are very few decisions that have a greater impact than adding more plant foods to your plate.
And even fewer are the decisions that will disrupt your daily life so little.
Why should you eat more plants?
Well, the reason why this decision will have such a huge positive impact on your health stems from the precarious state of today’s nutrition.
Currently, only 1 in 10 adults eat the recommended daily minimum of fruits and vegetables during the day.
And these recommendations are not as difficult to implement as you might think.
Adults should eat between 2-3 fruits a day and 3-4 vegetables a day.
A daily diet rich in vegetables and fruits ensures that you provide your body with a sufficient amount of:
- Dietary fibre
- Dietary fibre
- Essential amino acids
- Essential fatty acids
- Flavonoids, bioflavonoids
That each and every one of them exists in whole foods and is even necessary for keeping your body healthy, young and happy.
‘Necessary’ is not an exaggerated word because there are countless nutrients that our bodies cannot produce on their own.
For example, vitamin A, vitamin C, dietary fibre, minerals such as magnesium and potassium.
Which are all uncommon, necessary for body regeneration, growth, good health and disease prevention.
Plant food sources are the only ones that contain these essential nutrients.
What exactly is a plant-based diet?
There are many misconceptions that revolve around a plant-based diet.
Some people think they can only eat kale salads or should give up meat altogether, but that is not necessarily entirely accurate.
The meaning of a plant-based diet is the adoption of a diet that gives priority to plant foods.
And that does not necessarily mean that you should completely give up foods you like.
Since the opposite is true, this is about eating more food groups.
A herbal-based diet focuses on eating more vegetables and fruits, whole grains and legumes, whole nuts and seeds.
While reducing eating meat, dairy products and dairy.
You can also define it as a diet that promotes eating foods from the plant.
Instead of completely replacing the meat with lean protein from the plant, just reduce the portion of meat and add more vegetables to the plate.
You can even enjoy the wide variety of whole proteins from the plant, thus further reducing the consumption of meat, chicken and dairy products.
This way, you will feel easier because you will make small and easy replacements that do not make you give up on your favourite flavours.
For example, you can replace the morning egg with hot oatmeal with the addition of various nuts and/or seeds, fresh fruit and even dried fruit (unsweetened).
10 main benefits of a plant-based diet
A plant-based diet is much more than a sustainable change in diet.
Because it also inevitably carries a plethora of health and environmental benefits, immense.
Let’s delve deeper into the beneficial changes you will experience in your body and what will take place on Earth by making the only change in your diet.
Placing plants is the first priority.
1. You will live a longer life.
Eating plant protein instead of animal protein reduces your risk of premature death.
As revealed in a study published in the journal Jama Internal Medicine.
The researchers compared the protein intake and mortality rates of more than 400,000 participants over 16 years.
The researchers found that study participants consumed the highest amounts of plant proteins (compared to the other participants’ plant proteins).
Reduced their overall risk of premature death by 10%, compared with study participants who ate more animal protein and less plant protein.
There are many sources of animal proteins ranging from red meat and poultry to milk and dairy products, but you will probably be surprised to find out the next thing.
The study found a very astonishing 20% reduction in the risk of premature death, which occurred among study participants who replaced an egg with plant proteins.
When you decide to take the next step towards a plant-based diet, start replacing animal proteins with plant proteins.
You will do your body a huge favour!
The study found that even replacing only 3% of animal protein with plant protein reduces the risk of death from heart disease by 12%.
If you really want to start making a positive change in your diet, then replace the eggs with egg substitutes (omelettes) from the plant.
You will discover a whole new world of flavours, textures, smells, pleasure and satisfaction.
2. A plant-based diet helps your body regulate weight better.
Whether you want to lose weight or maintain healthy body weight, eating herbs on a daily basis will help you with that.
In a study in which overweight men and women were asked to eat 5 fruits and vegetables each day.
These men and women lost 3.20 pounds in just 16 weeks.
The above study was published in the British journal Nutrition Research.
A year later, the above study participants who ate 5 fruits and vegetables each day gained much less weight.
Compared to the other study participants, who were not asked to eat 5 fruits and vegetables a day.
What’s more, daily eating of plant-based foods such as lentils also allows for healthy weight loss.
In a study published in the American Journal of Clinical Nutrition.
The researchers found that eating whole legumes such as lentils, chickpeas and beans every day allows you to lose an extra pound every 6 weeks.
3. You will look and feel younger.
Forget the creams that promise you a younger look; just eat vegetables, fruits and nuts.
The beauty industry is making a fortune following its empty promises that its serums and creams have the ability to reduce:
- And deep wrinkles
And make you look younger.
The good news is, it is indeed possible to significantly reduce the signs of ageing, including those that are premature.
And the even better news is that you can achieve these results with a fraction of the cost by eating whole plant foods.
We owe our gratitude for this discovery to a study published in the journal Clinical and Aesthetic Dermatology.
Because thanks to this study, we know for sure that eating whole plant foods is rich in antioxidants and vitamins such as vitamins C, A and E.
Which are necessary for the elimination and elimination of carcinogens and harmful toxins from our bloodstream.
In addition, the researchers found in the above case that a plant-based diet also prolongs telomeres, which prevent damage to body cells and slow down ageing.
Telomere is the region at the end of the chromosomes, which contain the genetic material inside the cell nucleus.
4. You will protect your heart with a plant-based diet.
A plant-based diet contains many foods that are very rich in natural dietary fibre.
And this dietary fibre reduces your risk of developing cardiovascular disease.
How do they do that? By reducing the absorption of cholesterol into your bloodstream, as revealed in a meta-analysis.
In fact, in a study published by the American Heart Association, the researchers found that a plant-based diet reduced the risk of heart failure (heart attack) by 42%.
Compared to people who do not eat a plant-based diet.
5. You will support your gut bacteria.
A plant-based diet incorporates a variety of natural plant foods, which are very rich in dietary fibre.
And these natural and complete dietary fibres allow the existence of more diverse and healthy intestinal bacteria.
Intestinal microbiome, in which the good probiotic bacteria live.
It is very important for your overall health and is the strongest, as the probiotic population consists of a wide variety of microbial strains.
And the best way to achieve this is with a varied herbal diet.
In a study involving 11,300 people, the researchers found that the factor most associated with microbiome health was the variety of plants in the diet.
That is why it is very important: that you eat a wide variety of fruits and vegetables of all colours every day: red, green, orange, yellow, white and purple every day.
6. Your blood pressure will be balanced with a plant-based diet.
High blood pressure is the leading cause of heart attack, stroke and another cardiovascular disease.
And the obvious conclusion is: that it is very important to balance blood pressure in order to maintain your good health even in the long run.
The best, easiest and simplest way to do this is with the help of a plant-based diet that contains very small amounts of meat, chicken, milk and dairy products.
In a meta-analysis published in the journal Created Blood Pressure, the researchers found a plant-based strain when it contained small amounts of animal products.
The herbal-based diet reduces:
- At 14%, the risk of developing a stroke
- At 9%, the risk of developing a heart attack
- In 7% the overall mortality
Compared to the normal Western diet.
“This is a very significant finding as it emphasizes that complete avoidance of animal products is not necessary in order to create a reduction and improvement in blood pressure.”
Noted Joshua Gibbs, who writes leading research, a student at the School of Life Sciences at the University of Warwick in England, a press release.
Gibbs adds: “Basically, every step towards a plant-based diet is a good thing.”
7. You will be mostly filled with the joy of life.
Eat well, feel good!
In a study published in the American journal Health Promotion, the researchers found that study participants who switched to a plant-based diet felt an improvement in their feelings of depression and anxiety.
Which made them most filled with the joy of life and with a more relaxed feel with themselves.
8. A plant-based diet provides your body with nutrients.
In a number of studies, researchers have found that contrary to popular belief, a plant-based diet is rich in vitamins, minerals, various nutrients and essential plant phytochemicals.
Data from the American National Health and Nutrition Survey showed that a plant-based diet is very rich in micro-nutrients.
Micronutrients – micronutrients – nutritional components also called trace elements. They are chemical elements from the plant that is necessary for small amounts to the body to maintain good health.
Compared to the standard diet of omnivores.
But the difference is not only in eating fruits and vegetables; it is also in the consumption of other plant foods such as legumes and whole grains, whole nuts and seeds, soy and soy products (not for genetic engineering).
This further emphasizes the importance of the variety of plant foods in your plant-based diet.
9. A sustainable plant-based diet for you
Sustainable – sustainable – that has the ability to survive and exist over time.
We all want things that can not always be ours, right?
This is one of the reasons why losing weight and maintaining weight afterwards is not always so easy.
Most diets require you to give up many necessary food groups, or they cause you to make other compromises, which are not long-term durable.
And here’s exactly the plant-based diet, different from any diet you’ve ever tried in your life.
A plant-based diet includes all the nutrients, and it focuses on eating plant foods instead of self-starvation.
It does not require you to focus on foods that you cannot eat, and it does not make you think about the foods that you should give up.
Rather, it makes you think about all the wide, rich and colourful variety of foods that you can and should eat.
To make it easier for yourself in the early stages of the transition to a plant-based diet, start by incorporating frozen fruits and vegetables into your daily diet.
Another easy herbal-based meal, make yourself toast, make the avocado spread, add 1 tablespoon of olive oil and 1 tablespoon of sesame oil (produced by cold pressing), fresh lemon juice, salt and black pepper to taste.
And hop, you have a delicious and healthy plant-based meal and rich in protein, essential fats, dietary fibre, etc.
Eat with this simple and wonderful meal tomato, cucumber, purple onion and crushed garlic and hop, very easily you have enriched your diet 10 times.
10. You will contribute to the health of our planet.
A plant-based diet is healthy not only for your body but also for the health of the environment.
A team of 37 world-renowned scientists recently published a report in which they noted that a plant-based diet is very healthy for humans and our planet.
That is Q: The more foods you eat from plants, the less greenhouse gas (GHG) emissions.
Do you ask how it happens?
This is because raising animals for food requires much more resources like water and energy.
For example, vegans and vegetarians produce 30% fewer greenhouse gases compared to people who eat meat and animal products.
As found in a study by researchers at Loma Linda University in California, USA.
Adding more and more plant-based foods to your daily diet, including plant-based proteins (instead of animal proteins), will help reduce your environmental damage.
For example, start eating an omelette from the plant and add spinach, green onions, coriander, parsley, mushrooms, squash and the like.
Replacing a regular egg with an omelette from the plant provides your body with an abundance of necessary nutrients.
In addition, these nutrients require their growth:
- 98% less water
- 86% less land
- 93% less carbon footprint
Compared to raising animals for eating.
Who among us has imagined that we can save the planet before lunch?