8+1 Best Plant-Based Diet Benefits That Will Numb Your Mind

8+1 Best Plant-Based Diet Benefits That Will Numb Your Mind

It is obvious that you’re giving more preference to your non-veg meals this is just because you are better aware of benefits that they provide to your body and yes how can we forget the amazing taste that your tongue enjoys when you chew some roasted meat slices.

But it doesn’t mean you have to avoid plant-based diet benefits, may be you’re not aware of how much potential the plant-based diet have and ofcourse it is filled with amazing health boost powers.

You have to give equal importance to both veg and non-veg diets and should include them in your daily meal plans in calculated amounts.

However, it is also believed that a plant-based diet benefits you more if you will compare it with animal-origin foods as plant-based foods have fewer risk concerns compared to meat.

After many weeks of researches, I have broken down more than eleven plant-based diet benefits that are sure shot ways for your healthier lifestyle.

Plant-Based Diet Benefits

plant-based diet benefits

The chart above shows best 9 plant-based diet benefits for your easy understanding.

Relief From High Blood Pressure

Not only your b.p medications will lower it down, if you choose nutritious dieting habits you can better combat and lowers down your higher blood pressure.

A plant-based diet includes fruits and vegetables which are higher in potassium levels and will help you in reducing the high blood pressure in your body.

Broccoli

broccoli plant-based diet benefits
Nutrition Value Per100 gm
Calories34
Sodium33 mg
Potassium316 mg
Protein2.8 gm
Total Carbohydrate7 gm
Total Fat0.4 gm
Fiber2.6 gm

Broccoli is the best example of potassium rich vegetable which should be included in diet to get relief from high blood pressure problems.

According to heart.org an adult individual should take the average amount of 4,700 mg per day.

The higher intake of protein will promote Na ions excretion from body through urine as we know Na is responsible for high b.p problems.

Potassium also relaxes any increased resistance in blood vessels which support in lowering blood pressure.

Improve Cholesterol

Improve cholesterol levels in your body is also important for your heart health. Bad cholesterol leads to numerous levels of heart abnormalities.

Plant based diets are higher in fibrous content which will help in lowering down cholesterol levels and delays the absorption of cholesterol simultaneously reduces the amount of cholesterol produced by liver.

A study conducted in 2018 concluded that plant-based diet is effective in treatment of obesity risks.

In this study, the research professionals choose 75 peoples who are struggling with overweight issues and make half of them dedicated to eating only a plant-based diet and the rest will continue regular meals containing meat.

After sixteen weeks only the group dedicated to eating a plant-based diet shows a significant reduction in their weights up to 6.5 kilograms.

The plant-based group also loose up more fat and their insulin sensitivity is also increased, the other group of people who are continuing with their regular diet did not show any improvements.

Raspberries

Nutrition Value Per100 gm
Calories53
Sodium1 mg
Potassium151 mg
Total Carbohydrate12 gm
Protein1.2 gm
Fiber7-8 gm
Total Fat0.7 gm

Raspberries are best to try if you want to enrich with fiber benefits. This plant based diet taste very delicious increasing add health benefits and make stable cholesterol levels in body.

Maintain Healthy Weight

Ask from those individuals who are suffering from overweight issues and if you’re already among those you better understood who it feels to be like to carry extra kilos on your body.

Your all day activities are affected in a great way also you have experienced low work potential. A good vegan diet is all what you need to add in your diet plans.

All the vegetables and fruits packed with high volumes of fiber and nutrition is all you need to maintain a healthy weight.

Fibers in your diet make hard for carbohydrates and cholesterol to get absorbed into the blood stream and further to add more calories.

So, your body will utilize the calories which you take for a longer time and this will leads to slower absorption and slower eating also you will not feel hungry again. Feeling of fullness will make your body to eat less calories.

Artichoke

artichoke plant-based diet benefits
Nutrition Value Per100 gm
Calories47
Total Fat0.2 gm
Sodium94 mg
Potassium370 mg
Total Carbohydrate11 gm
Protein3.3 gm
Fiber5 gm

Artichokes are among the best high fiber-containing vegetables, include these veggies in your diet for getting relief from unstable weight or overweight issues.

Look at what scientists found when they experiment luteolin-enriched artichoke leaf extract in mice.

Support Immune System

Who doesn’t want to have strong army inside their body which fights from any disease or antigen.

For getting that strong army you must have a strong immune system only that way you can fight any disease and will have less chance to suffer from any disorder.

The plant-based diet contains different variables of nutrition one of them is antioxidant containing components.

These antioxidant compounds plays the lead role in supporting the immune system of your body.

Antioxidants show the scavenging effect by removing all the free radicals roaming inside your body, removes all the dust and antigens from the body hence ultimately supports the immune system to inhibit all these issues.

Peaches fits to support immune system as it promotes the antioxidants including lutein, zeaxanthin and beta-cryptoxanthin.

Peaches

Nutrition Value Per100 gm
Calories39
Total Carbohydrate10 gm
Protein0.9 gm
Total Fat0.3 gm
Potassium190 mg
Fiber1.5 gm

Look at the antioxidants capacities of peaches.

Making Brain Strong

There are some essential nutrition which our brain gets from the food so it functions in a more better way.

Plant-based foods only work in accomplishing this nutrition requirement for the brain. Nutrition healthy for the brain is folate, beta-carotene, lutein, and vitamin K.

Researches left the conclusion that plant-based diet help in slower age-related cognitive decline. Look at the report by the national institute on aging.

Examples of plant-based brain powering foods are- green veggies, berries, tea-coffee and walnuts.

Walnuts

walnuts plant-based diet benefits
Nutrition Value Per100 gm
Calories654
Total Fat65 gm
Potassium441 mg
Sodium2 mg
Protein15 gm
Fiber7 gm

Walnuts have great brain-boosting capabilities so including them in your diet will drastically benefit your brain. Read in detail about the brain-boosting nutrition of walnuts.

Prevent Type-2 Diabetes

Although healthy people have many choices but the peoples who are suffering from type-2 diabetes should have to take more care and concern of their health.

For proper maintenance and management of diabetes plant-based diet plays an important role. Your regular diet includes meat which is higher in fat that disturbs the insulin functionality in the body.

But the plant-based diet is lower in fat as compared to meat rich diet so the insulin functionality is also remains constant and performs well.

After so much of researches large cohort studies find out that the chances and effect of type-2 diabetes are lower among those individuals who are following plant-based dieting habits.

The plant-based foods like whole grains, legumes, fruits and vegetables, nuts and seeds are most effective in preventing risk of type-2 diabetes.

There are some bioactive compounds in legume that specifically perform anti-diabetic activity these are- alpha-amylase inhibitors, genistein and daidzein, and alpha-glucosidase inhibitors.

Fenugreek Seeds

Nutrition Value Per100 gm
Calories323
Sodium67 mg
Potassium770 mg
Total Fat6 gm
Total Carbohydrate58 gm
Fiber25 gm
Protein23 gm

Fenugreek seeds are important diet ingredient for the people with type-2 diabetes. These seeds are rich in highly packed fibers. Researches in the past shows that fenugreek seeds help in people with type-2 diabetes.

Reduce Risk Of Cancer

India cancer statistics shows the number of population in India who is suffering from cancer disease. In India nearly 679,421 males was suffering from cancer and 712,758 females were also get affected in the year 2020.

And in United States more than 1.8 million new cancer cases were diagnosed and 606,520 number of people were died because of cancer in 2020.

After the report of both the countries U.S and India you can estimate that how much population is suffering with cancer.

Plant-based diets benefits you and reduce the chances of developing cancer. Researches also agreed with the fact that the peoples who are consuming more of plant-based food are less prone to develop cancer.

Another study found that if the young women’s are practicing eating lots of plant-based foods containing high amounts of fiber have 25% of less chances to develop breast cancer.

Risk of colorectal cancer can be reduced by 10% if only 10 grams of fiber included in diet a study suggested.

Different fruits and vegetables stop chances of having cancer at different tissues inside body. So, better combat is to eat fruits and vegetables in combination to get overall benefit.

Food ItemsType Of Cancer Prevention
Bell peppers, Oranges, Peas, Dark leafy greens, Berries etc. foods higher in vitamin c.Esophageal cancer
Papaya, Pink grape fruit, Guava, Watermelon, Tomatoes etc. foods higher in lycopene.Prostate cancer
Kale, Spinach, Broccoli, Peas, Lettuce, Mustard greens etc. foods higher in lutein and zeaxanthin and beta carotene.Breast cancer
Nuts and Seeds, Potatoes with skin, Beans and pulses, melon, carrots etc. foods rich in fiber and vitamin A, vitamin C.Stomach cancer

Help In Mortality

Who doesn’t want to live longer? I want to live so i can achieve all my dreams and may be everybody wants to. The best we can do easily is to control our bad dieting habits and invest in good diets.

Science shows that only including plant-based diet will help you live longer.

In the United States, at Loma Linda University the researchers experimented and found that a man with vegetarian diet habits lives a longer life approx. ten years longer than the man-eating non-vegetarian diet.

The study started when they are at their age of 73 years and completed at 83 years of age. The women who are eating vegetarian diet live six years longer helps them to reach 85 years of age.

The combination of vegetarian diet including legumes, nuts and seeds, whole grain and vegetables helps you to live longer.

Whole Grains

whole grains plant-based diet benefits
Nutrition Value Per100 gm
Calories265
Total Fat4.2 gm
Potassium230 mg
Sodium381 mg
Protein13 gm
Fiber7 gm
Total Carbohydrate43 gm

Frequently Asked Questions

What are the negatives of a plant based diet?

If you’re not following plant-based diet you will have problem maintaining the diet.
If you’re a meat lover you will easily get bored of eating plant-based diet.
Plant foods needs to be prepare by you.
You will need additional supplements as plant based diet doesn’t full fill all.

Can you eat eggs on a plant based diet?

No you can’t eat eggs when you’re following plant-based diet. All the animal products are restricted like dairy, poultry, meat, eggs, honey and seafood.

Can you drink coffee on a plant based diet?

Yes, you can drink coffee on a plant based diet. Coffee is also a plant based product more over it will adds anti-oxidants and nutrition to your plant-based diet plans.

Why am I gaining weight on plant based diet?

It is important to eat plan-based diet in calculated amounts according to your body requirements. If you don’t maintain proper diet plan your plant-based diet will add up calories also although a proper maintenance of everything is important. If you will eat plant rich diet in higher calories more that what is required to your body it will add up calorie. Eat foods that are rich in fiber and which make you full for a longer time, that will lessen unrequired food intake. eg- oats, whole grain etc.

Conclusion

The article will help you if you’re meat lover want to try plant-based diet, suffering from overweight problem or any health issue. The more plant-based foods discussed above are all which will lead you to live a long and better life.

Every plant-based food have its own nutrition value which is very different from other. So it is must if you try all of them in combinations or in alternate days to achieve most of the benefits.

Leave down in comments if you’re not sure about anything or have some doubts, and also tell me on which day you’re thinking to add which food in your diet.

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