A plant-based diet is really healthy

Plant-based diet - the term seems to be in vogue now. But what does that mean? Read here to know!

Dietary patterns that focus more on foods derived from plants are known as plant-based diets (such as fruits and vegetables, nuts, seeds, whole grains, pulses, and oils). Although many people associate plant-based diets with vegetarian or vegan lifestyles, they don't have to be exclusively plant-based. Such diets do not have to eliminate animal products such as meat, poultry, fish, eggs, and dairy. Still, they will include a greater proportion of food from plant sources, such as the Mediterranean or Nordic diets.

What does a plant-based diet often include?

A high intake of plant-based foods is characteristic of a plant-based diet. A healthy, balanced plant-based diet can contain a variety of ingredients, but often includes the following:

• Plenty of whole grains, vegetables and fruits.

• Seafood, some dairy products (or dairy alternatives), nuts, seeds, and legumes.

• Less salt and saturated fat than typically eaten in a Western-style diet but some healthy unsaturated fats such as monounsaturated fats.

• Lower intake of fatty/processed meats, refined cereals, sugar-sweetened foods, and beverages.

Health benefits of a plant-based diet

Compared with less healthy dietary patterns, studies have shown that plant-based dietary patterns that emphasize plant foods, such as vegetarian, vegan, or Mediterranean-style diets, are associated with a lower risk of heart disease, stroke, and type 2 diabetes. 2 Diabetes. Scientific evidence also suggests that eating a nutritious plant-based diet helps reduce the risk of disease by lowering blood pressure, lowering cholesterol, and supporting a healthy body weight.

Many foods that are key to our diet, such as fruits and vegetables, whole grains, nuts, seeds, and legumes, are high in plant-based diets. As a result, these foods are higher in dietary fiber and lower in saturated fat and free sugars than other foods.

Fab plant-based foods to support fertility

Tomatoes – Tomatoes are an excellent source of vitamin C – a powerful antioxidant that has many important functions in the body, from immunity to skin health, preventing blood clots, and protecting against prostate cancer. Tomatoes also contain lycopene. Lycopene is a naturally occurring carotenoid. Tomatoes, especially cooked tomatoes, can improve fertility, especially in men.

Carotenoids are powerful antioxidants and provide red, yellow, and orange colors to fruits and vegetables. They have an important role in that they protect the body's cells from damage caused by free radicals. Concerning fertility, there has been some research on the beneficial effects of lycopene on male fertility. Studies have been conducted to examine the antioxidant effects of lycopene in helping to protect developing sperm from free radical damage and potential DNA damage.

Walnut

Walnuts are the only nut (aside from butternut) that contains omega 3 – which has been linked in research to improving sperm, motility, shape, and quality. A source of vitamin E is endometrial which is important for health. Also rich in magnesium, the 'happy mineral' has been linked to improved sleep and reduced stress and anxiety. Magnesium also helps produce progesterone and increases blood supply to the uterus, both of which are important for fertility.

Avocado

Avocados are amazing and packed with over 18 nutrients, are a good source of healthy monounsaturated fats, and are low in carbohydrates which help balance sugar levels.

Lentils

Conceptually the former is good news as they are a great source of protein, iron, and fiber. Iron is needed to regenerate hemoglobin in the blood, which carries oxygen around the body, and fiber helps flush out toxins, including excess estrogen.

Seaweed

Low in calories and a great source of iodine which is essential for a healthy thyroid gland. This mineral is essential for a healthy pregnancy as it is a building block for hormones and plays an important role in maintaining hormonal balance. Seaweed also contains zinc – another important mineral for health and fertility.

Some top tips for a plant-based diet

• Make your own granola or granola bars for breakfast—add lots of fruits, nuts, and seeds of your choice.

• Add lentils or chickpeas to a curry.

• Snack on seeds and nuts.

• Sprinkle some seeds and nuts.

• Enjoy your morning smoothie with some seeds and nuts—chia and nuts go well.

• Add some roasted pine nuts to your favorite salad.

• Why not add some beans to your soup - they make a great addition.

• Enjoy crudités like chopped apples, carrots, cucumbers, and celery with almond butter dip as a healthy snack.

• Add some greens to your morning smoothie or juice with a handful of baby spinach or kale.

• Add some beans to your salad or roast them – small broad beans or edamame are delicious and nutritious.

FAQs:

Are plant-based foods healthy?

This is what the plant is made of and if you eat more of it, you can access the full benefits. Eating a plant-based diet improves your gut health so you're better able to absorb nutrients from foods that support your immune system and reduce inflammation.

Are plant-based foods harmful?

Plant ingredients are A source of vitamins, minerals, and antioxidants, all of which have more or less health benefits. Additionally, research indicates that a plant-based diet may be beneficial for weight management, diabetes, and the microbiome.

How much weight loss plant-based food?

Studies have shown that a vegetarian diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or a little more than a third of a pound per week!

Who invented plant-based food?

The term "plant-based" was coined in the 1980s. Created by Colin Campbell, as he researched how a plant-based diet affects cancer. He wanted to describe a plant-based diet without ethical implications.