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Benefits of plant-based foods

Benefits of Plant-based foods.

  • Cancer prevention. …
  • Prevention of heart disease. …
  • Control of hypertension. …
  • Prevention of diabetes. …
  • Prevention of kidney stones and gallstones. …
  • Prevention of osteoporosis. …
  • Improvement of bronchial asthma. …

Vegetarian diets are associated with a lower risk of ischemic heart disease, hypertension, type 2 diabetes, obesity, and some cancers.
In addition, low-fat vegetarian diets, in combination with other healthy lifestyle factors, have been shown to be effective in the treatment of these diseases.
Low intake of foods containing saturated fat and cholesterol, and high consumption of vegetables, fruits, whole grains, green vegetables, nuts and seeds, and soy products that are rich in fiber and antioxidants are components of a vegetarian diet that contribute to the reduction of chronic diseases.

Cancer prevention
Vegetarian diet prevents cancer. Many studies show that vegetarians have a 50 percent lower risk of dying from cancer than non-vegetarians.
Similarly, the number of breast cancer cases is much lower in countries such as China, where the diet is based on vegetable consumption.

Interestingly, Japanese women who eat a non-vegetarian diet, rather than their traditional diet, have eight times the risk of developing breast cancer.
Vegetarians are also less affected by colon cancer. What is eaten from the animal is almost always high in fat and very low in fiber.
Meat and dairy products contribute to many types of cancer, including colon, breast, prostate and other organ cancers.
Colon cancer has been directly linked to meat consumption.
Diets rich in fat stimulate the production of estrogens, particularly estradiol, high levels of which are associated with breast cancer.
A recent study showed an association between consumption of dairy products and an increased risk of developing ovarian cancer.
Vegetarians avoid animal fat-associated with cancer-and consume plenty of fiber and vitamins, both of which are cancer-preventive factors.


Heart disease
The vegetarian diet also prevents heart disease. Meat is the main source of saturated fat and source of cholesterol in the diet. Vegetarians avoid these high-risk products for their cardiovascular system.
Additionally, meat does not contain fiber, which would help reduce cholesterol levels.
The vegetarian diet-low in fat and high in fiber-associated with lifestyle modifications, such as exercise and smoking cessation, can reverse the process of atherosclerosis.

Hypertension
As early as the turn of the century, nutritionists noticed that those who did not eat meat maintained lower blood pressure.
It was also found that just two weeks of a vegetarian diet was enough to lower blood pressure, regardless of dietary sodium levels.

Diabetes
Observational studies show that the frequency of type 2 diabetes is 1.6 to 2 times lower in vegetarians than in the general population.
Clinical studies showed that vegetarian diets lead to greater weight loss and a greater reduction in fasting blood glucose.
Insulin-dependent diabetes can be controlled, and sometimes cured, with a low-fat vegetarian diet and daily exercise.
The diet low in fat but rich in fiber and complex carbohydrates allows for more effective insulin action, with easier control of blood sugar levels.
In insulin-dependent diabetes, the vegetarian diet does not eliminate the need to inject insulin, but allows reducing the amount of this drug.

Kidney stones and gallstones
Vegetarian diet has been shown to reduce the risk of gallstone and kidney stone formation.

Diets rich in protein, especially animal protein, induce the elimination through urine of calcium and oxalic and uric acids, which are precisely the fundamental components of kidney stones.
Similarly, a relationship has been found between the formation of gallstones and the ingestion of large amounts of cholesterol and fat, typical of meat diets.

5 Things You Didn’t Know Health

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Osteoporosis
For similar reasons, vegetarians have a lower risk of osteoporosis. Since animal products induce bone decalcification, eating meat promotes osteoporosis.
Osteoporosis is less common in countries where vegetarianism predominates, when compared to the United States, even though in the latter country calcium intake is higher.

Bronchial asthma
A 1985 Swedish study showed that asthmatics who managed to maintain a vegetarian diet for one year experienced a dramatic reduction in the frequency and severity of their attacks, and in their consumption of medication. Twenty-two of the twenty-four people studied noted an improvement in their disease.

Vegetarian Diet Concerns
Some worry that a vegetarian diet cannot meet the nutritional requirements of the human body. The reality is that it is easy to maintain adequate nutrition through a vegetarian diet, which ensures a sufficient amount of protein.
Moreover, no special combination of meals is necessary to obtain the necessary proteins, as any vegetarian combination guarantees it.

It is true that the vegetarian diet has a lower protein content than a meat-based diet, but this is an advantage.
Excess protein is associated with the formation of kidney stones, osteoporosis, and possibly heart disease and cancer.
A diet based on legumes, grains, fruits and vegetables contains the necessary amount of protein. Excessive protein intake from meat diets is not necessary.
It is easy to obtain calcium from a vegetarian diet, as it is contained in many dark green vegetables and beans. Grains, legumes and fruits contain a significant amount of iron.

Vitamin B12
Those who do not eat any meat, eggs or dairy products have a more difficult time obtaining the necessary amount of vitamin B12.
The bacteria that produce this vitamin grow in the soil and are found among the roots, so a vegetarian can obtain it by eating miso and tempeh, which are widely eaten in Asian countries.
Industrialization and modern hygienic standards have led to a reduction in the sources of vitamin B12, which is abundant in meat.

Few vegetarians develop a B12 deficiency.
However, it is better to have an additional source of it, for which fortified cereals or soy milk, or vitamins are recommended.
This is especially important for pregnant and lactating women. Vegetarian diet during pregnancy, lactation and for infant feeding

Nutritional needs increase with pregnancy.

It has been found that the vegetarian diet contains everything necessary for a pregnancy, but that both pregnant and lactating women should supplement their diets with vitamins B12 and D.

Most doctors also recommend folic acid and iron supplements in these cases, but vegetarians consume a greater amount of folic acid than those who eat meat diets.
Vegetarian women suffer less preeclampsia during pregnancy, and produce purer milk afterwards.
Analysis of the milk of a vegetarian mother shows a lower content of contaminants from the environment.
It has been found that in families with a high incidence of allergic problems, if the woman maintains a vegetarian diet during pregnancy, the incidence of allergy in her offspring is reduced.