Not long ago, Natural News published an article saying that if a person really wants to prevent disease, it may be necessary to stay away from steak and get close to fruits and vegetables. Studies have found that plant based diet is the best way to improve physical fitness and prevent life-threatening diseases. This is because plants are rich in a class of compounds called phytin - a chemical that protects plants from bacteria, viruses and fungi, and can even protect plants from the sun's radiation. Although plant nutrients and vitamins or minerals have different mechanisms of action, they can still maintain the best physiological function of the human body, prevent disease.
An article published in the archives of internal medicine in December 2017 says scientific evidence suggests that eating a diet rich in phytochemicals (fruits and vegetables) reduces the risk of some diseases such as cardiovascular disease, diabetes and some types of cancer.
Researchers have pointed out that many studies have confirmed that healthy lifestyles can reduce disease. Therefore, it is necessary to further pay attention to the antioxidant and anti-cancer characteristics of plants rich in plant nutrients.
Surprisingly, a vegetable can contain as many as 100 different plant nutrients, and scientists estimate that there are about 4000 of these powerful compounds in the world. The efficacy of plant nutrients is outstanding. They constitute the foundation of more than 40% of all drugs.
Louis Premkumar, a professor of pharmacology at the Southern Illinois University School of medicine, points out that for centuries there has been a popular saying that healthy foods with exotic spices and condiments provide vital help to prevent disease and promote longevity. This is not an empty statement, because there is evidence that in some parts of the world, local people enjoy healthy well-being and have longer life expectancy because of a healthy diet. For example, Jews in Judaism, who eat YISHION, are less likely to suffer from heart disease, diabetes and certain types of cancer; Panama's Kona Indians eat a large number of unprocessed cocoa drinks and have a low rate of heart disease. In recent years, researchers have found that the Mediterranean diet, which contains olive oil, fresh agricultural products, fish and wine, has been shown to reduce the incidence of serious diseases compared to Western diet.
1. the health benefits of plant nutrients
Plant nutrients have the characteristics of balancing hormones, detoxification, anti-inflammatory and antioxidation. Researchers suggest that in order to obtain the greatest health benefits, people should try to eat as much as possible fresh agricultural products of different forms and colors.
Usually phytochemicals can bring beautiful colors to fruits and vegetables, and observing colors is a good way to determine the phytochemical value of fresh produce. The most nutritious and phytochemical ingredients usually have the darkest hues, but also the richest flavors and aromas, such as blueberries, grapes and broccoli. There are exceptions. Although onion and garlic are very light in color, they contain rich plant nutrients.
So the best way is to eat a variety of fruits and vegetables, not pills or supplements to get these compounds. Because plants contain complex bioactive compounds, even scientists can hardly quantify or isolate their benefits.
2. vegetarian is not that simple
According to plant nutrition experts, switching to a plant-based diet is easier said than done, which appeals only to a few people. At the recent medical nutrition conference, John Allman, a plant nutrition expert, explained what hinders people to expand recipes, overcome these difficulties and help people turn to a plant based diet.
One challenge in switching to a vegetable diet is that most people grow up on a typical high-fat diet, and they already have a specific taste. John Allman believes the food industry has a major responsibility for it, because they produce a happy food that combines fat, sugar and salt to make it an addictive taste. Humans have a biological mechanism by which dopamine can be released. In turn, dopamine creates a behavioral condition that makes people yearn for these foods.
Therefore, food preferences are often an unconscious habit. John Allman believes that stopping eating these foods may take up to three months to adapt. Keeping a diary is a way to track and understand food choices, including fat, sugar, salt and calories. It is even more difficult for some people to adopt an all-plant diet that requires both cooking skills and cooking time.
Social environment also affects the ability of a person to adopt a vegetative diet. For example, cooking in a family with different family members is difficult. Social isolation following different dietary patterns may also have adverse effects on health.
It is important to raise awareness of the health benefits of the entire vegetable diet, and health care practitioners should set an example and practice their knowledge. One obstacle is the lack of understanding of patients and medical practitioners. Health care providers have a certain knowledge of nutrition and are willing to practice this knowledge on one hand, and eventually share this information with patients.
Sharing good experience or evidence about vegetative nutrition is a reasonable recommendation for patients, but it brings another obstacle, the time limit. The standard time for appointments with doctors is only a few minutes, making it difficult for them to understand and share nutrition information. In this regard, doctors may not have proposed dietary solutions to complete their work. Therefore, doctors can simply say that they eat more fruits, vegetables, beans and cereals.
JohnAllman concluded that the scale of whole plant foods in restaurants and shops should be expanded. And a plant based diet tip: Although a plant based diet can prevent chronic diseases such as cancer, type 2 diabetes and coronary heart disease, it may take some time to adapt to it. To make it easier to adopt a vegetative diet, here are some suggestions:
Try eating some vegetarian meals a week and replacing meat with eggs, beans, and tofu. For example, cut the amount of meat in half for each meal and replace the other half with beans such as chickpeas. Use wholemeal grains instead of white bread, such as whole wheat bread and pasta. Eat different colors of vegetables and fruits. If you buy canned and frozen vegetables, choose low salt and low sugar products.
August 17, 2018
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