Broccoli is one of those foods that is just great for your gut. It contains a chemical called sulforaphane that is great at reducing the risk of cancer. This chemical has been shown to reduce the size and number of breast cancer cells by about 75%.
Broccoli is also very rich in fiber, which also reduces your risk of colorectal cancer. Adding it to a few of your meals each week will significantly improve your overall health. Broccoli can be enjoyed raw or steamed. Roasted broccoli with healthy olive oil and garlic for a tasty side dish. Be sure to include this delicious vegetable in your next veggie tray!
Cinnamon extract has been known to produce a lot of health benefits, such as reducing blood sugar and easing inflammation inside the body. But did you know that it can also reduce your risk of cancer?
Cinnamon can actually block the spread of cancer cells altogether and induce their death. Application in a test-tube study showed that the application of cinnamon oil to cancer cells suppressed their growth and reduced their overall size. Use cinnamon in baked goods, hot drinks, and more! It’s great sprinkled on raw apples and mixed into yogurt. This spice is ideal for adding flavor to sweet foods without added sugar.
Tomatoes are rich in the carotenoid lycopene, which not only gives them their red color but also has high anticancer properties. Lycopene has been shown to dramatically reduce the risk of prostate cancer in men as well as other forms of cancer.
If you’re not a fan of eating them raw, having tomato sauce works just as well. Adding this to whole grain pasta boosts the benefits even more, as the whole grains will fill you up and keep your gut active. Just cutting them up and adding them to chili works well. Make a fresh salsa to enjoy the delicious taste and benefits of healthy tomatoes.
29. Improving Cognitive Decline That Comes with Age
As we naturally age, our brains start to lose more and more of their mental “elasticity.” It becomes more challenging to remember things, and we become more at risk for mental diseases, such as Alzheimer’s. Berries, nuts, and other plants rich in vitamin E are especially helpful.
However, taking on a more plant-based diet has been shown to slow down the progression of such decline. Those who had a more fruit-and-vegetables-rich diet had a 20% reduction in risk of developing cognitive impairment. In addition to a plant-based diet, experts believe that keeping the mind sharp with games and puzzles can help slow the development of specific cognitive conditions.
Increased nut consumption has been connected to lowered risks of dementia, which can be a quite debilitating condition to experience. Studies have shown that including nuts in your diet can improve memory function. Nuts are also a great source of healthy fat. Vitamin E and omega-3 fatty acids found in nuts like almonds and walnuts can help protect the brain.
And this isn’t just for people who don’t have dementia; studies have also shown improved memory in those who already have Alzheimer’s. It’s not a perfect cure for an irreversible condition, but anything that can help is definitely worth trying. Create a trail mix using nuts and raisins or sprinkle them on a salad.
You wouldn’t think of coffee as being plant-based, but it is a bean that you boil, and it isn’t animal-based in any way. But if you’re not a coffee drinker, you can get the same benefits from drinking black tea.
Anything containing caffeine improves cognitive functions, including increasing spatial and working memory. So at least try a cup of coffee or black tea a day with any meal. Avoid sugary drinks with added caffeine, as the amount of sugar counteracts these benefits. If you need to add something to your cup of java, try a splash of almond, oat, or soy milk. You can sweeten coffee with a natural sweetener like agave.
32. Eating More Veggies and Fruits Reduces Cholesterol
Along with high blood pressure, having a more plant-rich diet reduces cholesterol levels throughout the body. Cholesterol is circulated in the blood and can get stuck along arteries if there is too much present. That puts a strain on your heart as it tries to get the blood circulating through your body.
But by making changes to your diet, your cholesterol levels will drop tremendously, making it easier for your heart to do its job. Reducing your consumption of animal products, especially eggs and red meat, will make your heart and body function better. Limiting the processed foods in your diet is an excellent way to improve your bloodwork.
Oats, or any whole grain in general, is going to be better for your body than refined grains. Oatmeal or whole-grain cereals provide you with at least 1 to 2 grams of fiber, which binds to the cholesterol and removes it from the body before it even enters the bloodstream.
Each day, you should be trying to get at least 5 to 10 grams of soluble fiber a day to start seeing these benefits more quickly. Try making oatmeal for breakfast or eating a quinoa salad for lunch. If you don’t have a lot of time to cook, find a recipe for overnight oats that you can make at night, so they’re ready for breakfast the next day.
34. Plant-Based Diets are Better for the Environment
The production of meat and the meat market have enormous carbon footprints. Transporting animals to the slaughterhouse, feeding them and watering them, taking care of them, and the conditions that they’re kept in greatly affect the environment. Post-slaughter, the transportation of meat to supermarkets add to this.
Plant-based diets cut back on a lot of this. People can grow their own vegetable gardens in their backyards if the conditions are right, and there’s less transportation to and from where crops are grown. Less water is used to keep plants growing, and fewer greenhouse gases are being released into the air. For those who are looking to minimize their environmental impact, then this kind of diet is definitely the way to go.
Another great reason for eating a plant-based diet is to improve your digestion. A diet rich in fruits and vegetables is fantastic for your gut health. Fiber and nutrients found in veggies and fruits are ideal for regulating your digestive system.
Additionally, fiber helps to bulk up your stool as it regulates your system. This leads to frequent, smooth eliminations and less bloating. Keep in mind that if you don’t usually eat a lot of fiber, switching to a diet heavy in fiber can cause a lot of blockages. Ease into a vegan or vegetarian diet slowly and drink plenty of water!
With a vegan or vegetarian diet, you have no choice but to eat a lot of vegetables. Most doctors would agree that the more vegetables a person can consume, the better. Nutritionists say to make sure that one-third of your dinner plate is filled with colorful, healthy veggies.
Vegetables and fruits contain so many vitamins and minerals we need to survive. The one nutrient that most people don’t consume enough of is fiber. Fiber is excellent for reducing blood sugar, improving heart and gut health, and helping with weight loss. Studies show that those who follow a vegetarian or vegan diet have better nutrition than those who eat plants and animal products.
It’s true what they say: the things we put into our bodies will show on the outside. Eating a diet rich in plants can help your hair, nails, and skin look amazing. Vitamins and minerals found in fruits and vegetables will strengthen the keratin that’s in your skin, nails, and hair.
Dairy, meat, and processed foods lead to inflammation in the body. That inflammation can be seen in the quality of your skin. Going vegan or vegetarian can help you eliminate irritation caused by animal products. After adopting a plant-based diet, you may notice that your skin begins to clear up, and your hair and nails become much healthier.
As we mentioned before, a plant-based diet is a great way to reduce your risk of serious diseases. People who eat a lot of processed foods, along with meat and dairy, have a higher risk of developing a chronic illness. Diseases like cancer, diabetes, and heart disease can all benefit from a vegan or vegetarian diet.
If you have a chronic disease that runs in your family, consider making the switch to a plant-based lifestyle. You may be able to prevent an unwanted condition from impacting your health. If you already have a chronic illness, a plant-based diet can help mitigate your symptoms.
If you feel tired all the time and no amount of coffee and alleviate your fatigue, your diet may be to blame. Processed foods high in fat and sugar drag us down and make us sluggish. Eating more fruits and vegetables can change that.
Because of their high vitamin and mineral content, plants are ideal for boosting energy. Plants are rich in phytonutrients and antioxidants, which are great for improving your mood. Healthy fat and protein are excellent at giving your brain energy. Also, plants are extremely easy to digest, leaving extra energy in your body to expend. It’s no wonder that so many athletes are vegan or vegetarian.
In addition to nutritional benefits, going vegan or vegetarian also has ethical benefits. If you’re only eating plants, you aren’t consuming any animals or animal products. You may not think that one person can make an impact on the meat industries, but that’s not true.
When most people go into the grocery store, they don’t see meat and equate it to living animals. They don’t realize the awful, inhumane conditions these poor creatures are forced to live in. By taking a stand and going vegan, you can help to change not only your health but how animals are treated all over the world.