The Health Benefits of being a Vegetarian

Adopting plant- based foods can be an excellent way to maintain and lead a healthy life. Plant-based foods contain a wide range of nutrients such as fiber, protein, vitamins, minerals, healthy fats, phytochemicals, and antioxidants. Numerous studies have shown that these nutrients found in plant-based foods and consumed regularly can reduce the risks of chronic and non-communicable diseases.

Regardless of your age and sex, this diet type is ideal for all phases of life. Majority of those who adopted a vegetarian diet and combined properly have lower blood pressure, cholesterol, and a lower risk of cardiovascular diseases.

The larger part of vegetarian diets includes vegetables and whole grains. Without a doubt, these foods offer many health benefits because they contain a high amount of nutrients. When consumed routinely and in the right order, they eventually impact your overall health(1).

This article discusses ways a vegetarian diet is linked to numerous health benefits based on diverse studies.

 

Vegetarian Diet Linked to Numerous Health Benefits

Lowers the risk of cardiovascular diseases

Cardiovascular diseases (CVDs) refer to conditions that affect the heart and the blood vessels. This disease is one of the main causes of death and disability globally (2). Although the exact causes for this condition are not certain, the common behavioral risk factors are an unhealthy diet, a sedentary lifestyle, an abuse of tobacco and alcohol.

Other risk factors that increase CVD risk are age (usually common in people above 50 years) and gender (most common in men). Still, these conditions can be prevented by leading a healthy lifestyle.

An unhealthy diet can lead to high cholesterol and hypertension. Since a healthy diet is an essential way to prevent CVDs, the vegetarian diet- one of the most important and balanced diets- can help lower and prevent the risks and symptoms of the disorder. A study shows that those who ate a more beneficial, plant-centered diet with fewer foods seen as adverse were less likely to develop CVDs (3).

This diet type offers antioxidants and important phytochemicals to support good heart health, and research suggested that vegetarians may be less likely to be hospitalized or die of heart conditions. Your choice of food matters, regardless of the diet type; if you want to eat foods that are beneficial to your heart, you should adopt plant-based foods in your diet. Some of such foods are whole grains, legumes, vegetables, fruits, and nuts.

 

Lowers the risk for cancer

Cancer is a term for any number of diseases associated with the development of abnormal cells that divide without control and are still able to invade and attack the normal body tissue. It is a leading cause of death globally, but with increasing technology, survival rates are improving for most types of cancer.

According to the US center for disease control, in 2020, lung cancer was the leading cause of cancer death. Other major causes of death due to cancer were cancers of the colon and rectum, pancreas, breast, prostate, and liver. Also, it has been suggested that a vegetarian diet may be linked to lower cancer risk. Consuming sufficient plant-based foods such as fruits and vegetables may help prevent a third of cancer cases.

While there are mixed reactions about why strict plant-based foods may help prevent cancer, the explanation for this suggestion is that: plants contain a lot of phytochemicals that protect cells from damage (4). The chemicals contain many properties, including anti-inflammatory properties. Since plant-based foods have been shown to be essential, studies suggest that a diet rich in fresh fruits and vegetables is ideal. With the recommended five servings daily, it may be easier to get the health benefits. 

 

Prevents type 2 diabetes

The human body needs glucose to survive and perform optimally. When the body can't regulate and use glucose as fuel because of impairment, the condition is known as diabetes. For a long time, type 2 diabetes was known to be the emergence of diabetes in adults; however, type 1 and 2 diabetes can occur during childhood and adulthood.

Although type 2 is common in older adults, the increasing number of children with obesity has resulted in more cases of this type of diabetes in the younger population.

This condition is a global epidemic, with about 422 million cases recorded worldwide (5). In older patients, diabetes is linked with an increased risk of mortality and elevated rates of macro and micro-vascular complications from the disease. Choice of diet is a core propeller of insulin resistance, particularly in older and inactive people.

The Increased intake of high-calorie foods, junk, meats, unhealthy fats, excessively refined grains, and artificially- sweetened beverages are considered to influence the increasing rates of type 2 diabetes globally. However, lifestyle changes, especially dietary choices, can greatly prevent, treat, and may reverse type 2 diabetes.

Sufficient intake of plant source foods such as high fiber whole grains, legumes, fruits, vegetables, nuts, and seeds- while avoiding meat and animal products can effectively prevent type 2 diabetes. Specifically, fruits and vegetables such as green leafy vegetables, grapes, blueberries, and apples have been shown to reduce diabetes rates (6).

Also, legumes have been linked to improving insulin resistance and protecting against metabolic syndrome. At the same time, sufficient nuts intake is associated with a reduced risk of diabetes, and cereal fiber seems to show protective effects from this condition.

 

Supports bone health

Osteoporosis is a common chronic issue responsible for weak and brittle bones; the bones can become so brittle to the extent that a fall or stress can lead to a fracture. The bone is a living tissue that is always broken down and replaced. This condition occurs when the new bones can't keep up with the loss of old ones.

Several factors can be responsible for it; aside from family history or age, dietary factors like low calcium intake can lead to the development of osteoporosis. Osteoporosis affects both men and men, and older women beyond menopause are at higher risk of developing this condition.

While medications are the first line of therapy, lifestyle changes such as a healthy diet and weight training can help prevent bone loss and strengthen weak bones. Nutrient-dense fruits and vegetables, including exercise, can help build strong bones. Exercise is one of the effective ways to build bone density and help decrease osteoporosis risk.

Although several nutrients such as calcium build and protect the bones, you can easily get the recommended daily calcium intake from a plant-based diet as a vegetarian. Plant-based foods such as leafy green vegetables, sprouts, cooked broccoli, and collard greens are amazing sources of calcium.

Another population-based study suggests that the majority of the population did not show differences in bone health between different diet types (vegetarian, vegan, and mixed eaters). However, theoretical findings suggest that a long-term plant-sourced diet may reduce the risk of osteoporosis (7).

 

Reduces asthma symptoms

Asthma is a disease of the lungs that causes the airways to be inflamed and constrict, making it difficult to breathe. It is a severe condition that causes almost 1.6 million emergency room visits yearly in America, with common triggers being smoking, vigorous exercise, allergen, and emotional stress.

Plant-source foods have been shown to decrease systemic inflammation that can lead to asthma. The plant-source diets are rich in fiber, which has been linked to improving lung functions, enhancing a healthy gut to improve immune responses, and playing a functional role in fighting airway diseases.

Recent research investigated the evidence linked to diet and asthma and found that some foods, including plant-based diets, can be beneficial for the improvement of this condition (8). The diets required to help lower the risk for asthma include fruits, vegetables, legumes, grains, and healthy fat. The research found that asthma patients who ate a plant-source diet for 2 months experienced decreased, less frequent symptoms and reduced medication intake.

In another separate study, people with asthma incorporated plant-source foods in their diet for a year and experienced great improvements in vital capacity.

Plant-source diet such as legumes, fruits, vegetables, and cereals and reduced meat intake in children greatly impacts asthma risk. These analyses prove that consuming fruits and vegetables may be highly beneficial in reducing the risk for asthma in both children and adults. Researchers think that the antioxidants present in these foods may be the reason for their protective effect. 

 

Supports weight loss

Maintaining a healthy weight is crucial to your overall health and wellbeing. A sedentary lifestyle and unhealthy eating can lead to overweight or obesity, further leading to other chronic health conditions such as diabetes. Obesity has become a global health concern because most people live in countries where overweight and obesity kill more people than underweight.

 In children, obesity has been linked with premature death and disability in adulthood. As such, routine exercises, including making healthy dietary choices, can both support weight loss.

Apart from limited total fats and sugars intake, sufficient consumption of fruits and vegetables, whole grains, and legumes can support and maintain a healthy weight. While evidence suggests that a plant-based diet taken in the right proportion may support weight loss, experts also suggest that a vegetarian diet won't necessarily lead to weight loss if you eat out more often. If you want to adopt a vegetarian diet to lose weight, you need to consider getting all the essential nutrients in your meal to ensure normal body functions.

The core reason attributed to plant-based diets supporting weight loss is that this type of diet is associated with lower calorie intake. Vegan or vegetarian diets are high in fiber and have lower energy density (9).

 

Decreases depression

Depression is a mental disorder estimated to affect about 5.0 percent of adults globally. Different factors can lead to this disorder, such as biological, social, and biological factors, further leading to intense stress and dysfunction. There is convincing epidemiological evidence that poor dietary choice is linked with depression. However, numerous researches suggest that vegetarians tend to be happier than mixed eaters. Generally, when relating vegetarian diets to mixed diets, plant-based eaters reported more positive moods compared to meat-eaters.

Research linked depression to inflammation in the brain and chemical imbalances of neurotransmitters. When such inflammation gets to the brain, it causes reactions such as anxiety, hopelessness, stress, and depression. On the other hand, plant-based foods are rich in antioxidants and phytochemicals, which aid in repairing damage and lower inflammation in brain cells (10).

 

Bottom-line

Our dietary choice is known to have huge impacts on the development and reversal of disease. While a plant-based health benefits cannot be overemphasized and its impacts to the body are excellent, however, getting these benefits are possible if you follow a routine and healthy lifestyle such as:

• Eating the correct amount of calories
• Reducing your intake of processed foods
• Reducing your intake of alcohol
• Avoid smoking
• Eating a wide range of fruits, vegetables, and whole grains
• Avoid consumption of unhealthy fats
• Avoid consumption of refined sugars and salt
• Maintain a healthy weight
• Be more physically active like exercising.

By: Damilola Elewa