World Vegetarian Day: What are the health benefits of going veggie?
1 October World Vegetarian Day, so here’s a challenge: Could you handle going vegetarian for a month?
The North American Vegetarian Society (Navs) would like you to make a difference this October by informing others about the benefits of vegetarianism.
Traditonally, we are a meat-loving nation – though the amount of meat we’re eating is falling
An average UK resident eats 84.2kg of meat each year, which is 30th in the world of the countries to consume the least meat.
Studies have shown that, compared to meat-eaters, vegetarians enjoy better overall health and are less prone to heart disease, diabetes, obesity, cancer, and other health problems.
Here’s a more in-depth look into the health benefits of going veggie. It’s time to get those greens out and enjoy the ‘midget trees’ loved by Joe Wicks.
Processed meat can cause cancer
We all love a fry-up and there is nothing more satisfying than having a big plate to cure that throbbing hangover.
However, according to the World Health Organisation (WHO), processed meats can cause cancer.
Elisa Allen, director of PETA UK (People for the Ethical Treatment of Animals), says: ‘According to the findings, 50g of processed meat a day – the equivalent of one sausage or less than two slices of bacon – increases the chance of developing bowel cancer by 18 per cent.’
Now, we’re not saying cut all meat out for all eternity. The aim is to have freshly prepared meat and cut back on the processed stuff.
Going veggie is good for the heart
A vegetarian diet that’s low in fibre and high in potassium lowers blood pressure, can improve cholesterol, and reduce the risk for both heart attacks and stroke.
Aim to eat lentils, beans, peas, as well as fruits and whole grain foods which are rich in potassium, fibre and iron.
Iron rich foods such as kale, spinach and kidney beans are vital for providing oxygen to organ systems through its role in red blood cell production.
It also combats fatigue, boosts immunity and is good for hair growth.
Fibre
Fibre is vitally important for a healthy gut. However, fibre is also integral to eliminate free radicals in our bodies that can promote cancer cell formation.
Vegetables are a fantastic source of antioxidants, fibre and minerals such as selenium.
For every 10 grams of dietary fibre you consume, you reduce the likelihood of having a polyp in your colon by 9 percent.
Antioxidant rich foods
- Carotenoid vegetables, such as: Broccoli, spinach, kale, tomatoes and red cabbage.
- Carrots and sweet potatoes.
- Onions, garlic, and leeks.
Let’s talk about our guts
Eating vegetables and healthy foods can have a great impact on the types of bacteria that reside in our digestive systems.
Basically, good bacteria makes for a good gut – and a good gut is a healthy gut.
Choosing plant-based foods supports a diverse microbiome which are rich in the positive types of bacteria associated with good health.
This is important for the immune system and can reduce inflammation.
Benecol spreads, yogurt and yogurt drinks are a fantastic example of this.
They contain the unique cholesterol-lowering ingredient, Plant Stanol Ester.
The Plant Stanols in Benecol Food and Drinks work by partially blocking the uptake of cholesterol in the gut, so less gets absorbed into the bloodstream.
The Plant Stanols in the Benecol range have been proven, in over 70 independent clinical trials, to lower cholesterol by up to 10% in just 3 weeks.
This has been approved by the HEART UK.
Type-2 diabetes and healthy skin, hair and nails
A diet rich in plant-based foods that is low in fat and primarily whole foods focused supplies the body with healthful fuel that contributes to more stable blood sugar levels
Vitamins, minerals, and antioxidants found in that support healthy hair, skin, and nails.
Vegetables with darker colours are a great source carotenoid-packed.
Carotenoids are plant pigments responsible for bright red, yellow and orange hues in many fruits and vegetables.
These pigments play an important role in plant health. People who eat foods containing carotenoids get protective health benefits.
Red cabbage is an example of this. It is packed with vitamins and minerals. A single cup has 85 percent of your daily requirement for vitamin C, 42 percent of vitamin K, and 20 percent of vitamin A. It’s also a great source of fiber, vitamin B6, potassium, and manganese.
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