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Healthy eating helps you stay healthy by providing sufficient fiber to get rid of cholesterol.  But, what are the benefits of a plant based diet? Most people do not get enough fiber in their diets. This makes them prone to diseases like obesity, diabetes, heart attacks, etc. An efficient source of fiber intake must be found to keep yourself away from the risk of getting these diseases.

A whole food plant-based diet ensures that you consume food that has nutritional value and enough fiber. You will also be eating foods that are low in fat. Food rich in nutrients is considered to be good for our bodies. Therefore, the better your diet is, the more nutritious the food that you eat will be. You will also be staying away from many diseases that are caused by eating unhealthy food. 

Below is a list of several health and wellness benefits of a plant-based diet.

  1. Boosts your immune system. 

The benefits of eating a whole food plant based diet that is high in antioxidants  has been widely accepted. It is the best way to improve health. Antioxidants help your immune system fight off disease. When your immune system is weakened by illnesses, your body has less ability to fight off disease and infections. These may be diseases of the heart, cancers, and other diseases that affect your organs. 

Your body has less ability to fight off disease and infections when challenged with low immunity. Your body becomes more vulnerable to all kinds of infections and disease.  It is less able to fight them off when there are issues.

Fruits and vegetables are rich in antioxidants.  This is why so many have flocked to a whole food plant based diet. To boost and enhance their immune system. This means that a person can continue to eat a healthy and balanced diet and feel good about the effects that it has on their immune system. Fruit and vegetables can be eaten in several different forms like raw, cooked, canned, freeze-dried, and frozen.

Through consuming a fruit and vegetable diet, a person would still get all the advantages they need to improve their immune system. When increasing the antioxidant content of the food they consume and can still have a delicious safe, nutritious diet. The most important part is that the body will have the ability to be healthier overall and will still have the ability to fight off diseases and infections.

  1. Lower’s Body Mass Index, Or BMI, And Maintain A Healthy Body Weight

girl with slim belly midrif

Most health care professionals agree that vegetable oils like olive oil are excellent sources of the Omega-3’s and so are nuts and seeds. However, these foods contain very little saturated fat. Red meat and poultry contain the highest amount of saturated fat. Plant-based diets are rich in protein, complex carbohydrates and fruit, and vegetable water quality. It can help to maintain people feeling happier for longer and to increase their usage of energy when sleeping.

According to the editors at Medical News Today, “Research suggests that people who eat primarily plant based diets tend to have a lower body mass index (BMI) and lower rates of obesity, diabetes, and heart disease than those who eat meat.” Yet, another example of what are the benefits of a plant based diet. (https://www.medicalnewstoday.com/articles/326176#foods-to-eat).

  1. Lower’s Risk of Certain Cancers

High amounts of antioxidants, such as carotenoids, lutein, zeaxanthin, and beta-carotene, are known to help to prevent cancer, and these can be found in foods such as whole grains, nuts, and vegetables. These foods are very easily prepared, and they are likely to be enjoyed by a vegetarian. A healthy diet that is free of animal products will help to protect you from cancer.

Even if you do not have cancer yourself, it is important to know what type of foods you should be eating and avoiding to remain healthy. Eating a balanced diet is the best way to ensure that you are not developing any type of cancer. 

  1. Increase Fiber Intake and Improve Gut Health

It has been proven that you can eat more fruits and vegetables by making simple changes to your diet and is an important part of any weight-loss plan as well as improve gut health. Fiber is the reason that beans and peas and various legumes are known for their health benefits. These beans and peas are excellent sources of iron, potassium, and fiber. They are also low in calories and high in nutrients.

Vegetables and fruits that are high in fiber but contain other nutrients include carrots, broccoli, and beets. The other category of foods to include is those that are low in fiber but contain other nutrients. These foods include apples, oranges, peaches, pears, and plums. They are not usually high in calories but have other health benefits. 

According to the editors at Physicians Committee, “High-fiber vegan diets promote healthful and stable gut bacteria, according to a review published in Frontiers in Nutrition. Increased intake of fiber and other plant components associated with a plant based diet increase the growth of beneficial bacteria that reduce inflammation and cardiovascular disease risk.” Fiber also improves short-chain fatty acids correlated with increased immunity and better bowel function.

  1. Reduce inflammation 

shirtless fit guy flexing biceps

Everyone knows that diet plays a major role in the prevention and treatment of certain illnesses, but most people don’t understand how the body processes certain foods and how it responds to certain foods. When you consume a diet that is based on plant foods you are adding essential nutrients and antioxidants to your body. These antioxidants are necessary for proper cell function and healing. They help reduce inflammation and protect the body from free radicals. Antioxidants also help prevent tissue damage and preserve the body’s ability to heal.

Studies show that one of the main reasons people suffer from inflammations, stiffness, chronic joint pain, and fatigue is because of diets high in fat and processed meats. Their bodies have no means to properly process high fat meaty diets. Therefore they cannot produce enough natural antioxidants to ward off attacks. It cannot also convert the anti-oxidants it does produce into energy, which the body needs to heal itself.

When antioxidants are low in the body, they are unable to do their job to fight off disease. The body that is on a diet that is deficient in antioxidants, it will only become inflamed, stiff, and fatigued. The foods that are so commonly used as cooking oils, salad dressings, and sauces are loaded with preservatives and chemicals. They’re loaded with antioxidants that can’t be processed by the body, but if the body can’t process them then the body cannot efficiently handle them either.

The best sources of antioxidants are whole foods. Whole foods are less processed and purer, and they contain less filler. Fresh fruits and vegetables are the healthiest foods to eat, and they contain the highest nutritional content. Whole foods are the anti-inflammatory benefits of a whole food plant based diet.

  1. Benefits of a Plant Based Diet- In Improved Kidney Function

The major reason that the kidneys are impacted is because of poor nutrition in our diet. The body requires certain vitamins and minerals, and it can get them from plants. This is one of the main reasons why many people claim that becoming vegan does improve their health. Most organic vegetables have a natural antioxidant content. With all of the nutrients found in organically grown vegetables, the kidneys will be able to filter out toxins easier.

According to the National Kidney Foundation, “Animal protein generates high amounts of acid in the blood that can be harmful to the kidneys and cause acidosis – a condition in which kidneys cannot eliminate acid fast enough” (https://www.kidney.org/content/10-common-habits-that-may-harm-your-kidneys).

  1. Possible reversal of type 2 diabetes

Emerging research provides details on a plausible process by which consuming more fruits and vegetables and reducing the amount of meat you consume revitalizes the cells that support insulin output and regulates blood glucose. According to Mara Schwartz,” “By eating the wrong foods, we increase our insulin levels” She goes on to say,” Increased insulin levels block the production of leptin.

Leptin is a lesser-discussed but crucial part of managing your appetite. It’s a hormone produced by your body’s fat cells and your small intestines. Its primary role is to regulate your appetite by signaling to your brain that you’re full. When a person develops “leptin resistance” from excessive amounts of leptin in their system along with insulin resistance, your brain thinks you’re starving, creating an insatiable type of hunger that leads to mindless eating, craving junk food, and eating more processed carbohydrates.

Reversing this starts with making major changes in your diet by reducing heavily processed, packaged foods and focusing every meal on whole foods. Many who choose to eat more plants based foods over meat see a change in the restoration of beta-cell activity, which releases insulin and maintains blood sugar steady, while showing promising effects in the rehabilitation from type 2 diabetes” (https://www.healthline.com/health-news/the-right-plant-based-diet-can-lower-your-risk-for-type-2-diabetes#It-isnt-just-insulin-resistance).

  1. Can help improve issues with migraines, skin irritations, allergies, dementia, strokes, blood pressure, and hormones

girl with headache

For several causes, the diet may cause migraines. Some research has shown that a low-fat, plant-based diet to be helpful for people dealing with a migraine. Some products, including sugar, coffee, candy, tobacco, citrus fruits, beef, vegetables, onions, corn, and even apples, have been known to cause migraines.

According to The National Headache Foundation,” there is potential value in nutritional approaches to migraine treatment and offered several reasons for the positive results, including a vegan diet excludes several common migraine triggers; meat products contain inflammatory properties, so eliminating meat may have an anti-inflammatory effect; weight loss sometimes improves migraine; and a plant based diet may have an effect on hormones, such as estrogen, which is involved with migraine.”

Allergies go hand and hand with sinusoidal inflammation of nasal passages. Symptoms can be compounded by seasonal allergies for those with persistent cough and recurring upper airway issues.  These issues can include sinusitis, bronchitis, seasonal asthma, and other respiratory illnesses. Studies suggest that eliminating milk and other dairy products from the diet can improve respiratory illness.  It can also substantially improve  cardiovascular illnesses.

According to Thomas Campbell, MD, “A 2001 study showed that asthma, allergic rhinoconjunctivitis (nasal and eye symptoms) rhinitis and eczema improved with more starches, grains, and vegetables. Subsequent studies show that increasing the antioxidants in the diet with more fruits and vegetables (7 or more servings a day) significantly improved asthma.” 

Vitamins, to the rescue!

One reason that plant based foods helps those with dementia is that it is full of vitamins and minerals. This is important because our bodies lack certain vitamins and minerals that come from animal sources. Vegetables and fruits are rich in all these vitamins and minerals. These include calcium, iron, and fiber. These are the things that our bodies need to stay healthy and strong. A diet that is low in calories can help to prevent diseases like diabetes and high blood pressure.

We also know that a diet high in fat has been linked to many different types of diseases. These may include heart disease, diabetes, and certain cancers.  When we are on a diet low in fat, we are increasing our bodies’ ability to use fat.  This is a major benefit for those with dementia. Patients with dementia often are on diets requiring them to be on a low carbohydrate diet.

  1. Benefits of a plant based diet- In the environment

Switching from a meat-based diet to a whole-grain, fruit and vegetable-based diet decreases water and land usage. It also eliminates waste, delays erosion and, among other advantages, decreases degradation of the topsoil. According to Carol Smith, “In particular, if the world were to adopt variations on three common diets( Mediterranean, pescatarian or vegetarian diets), health would be greatly increased at the same time global greenhouse gas emissions were reduced by an amount equal to the current greenhouse gas emissions of all cars, trucks, planes, trains, and ships.

Also, this dietary shift would prevent the destruction of an area of tropical forests and savannas as large as half of the United States” (https://ourworld.unu.edu/en/new-research-says-plant-based-diet-best-for-planet-and-people).