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7/31/2019 Health Benefits of Vegetarian Diets
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Health Benefits of Vegetarian Diets
Recently, there has been a renewed interest in vegetarian diets. Today
there are countless books, cookbooks, and magazine articles promoting
vegetarian diets and providing guidance for those who wish to follow a meatless
diet.
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Health Benefits of Vegetarian Diets
Author: Winston Craig, MPH, PhD, RD.
Vegetarian diets have many health benefits
Recently, there has been a renewed interest in vegetarian diets. Today there are
countless books, cookbooks, and magazine articles promoting vegetarian diets
and providing guidance for those who wish to follow a meatless diet.
A Short Historical Perspective on Vegetarian Diets
In the past, many viewed vegetarianism as strange and faddish but appropriately
planned vegetarian diets are now recognized by many, including the American
Dietetic Association, as being nutritionally adequate, and providing healthful
benefits in the prevention and treatment of chronic diseases (1).
Choosing a nonvegetarian lifestyle has a significant health and medical cost. The
total direct medical costs in the United States attributable to meat consumption
were estimated to be $30-60 billion a year, based upon the higher prevalence of
hypertension, heart disease, cancer, diabetes, gallstones, obesity and food-borne
illness among omnivores compared with vegetarians (2).
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Related
Tomatoes and Health
Top Ten Foods
Soy and Health
Health Benefits of Whole Grains
Health Benefits of Fruits
Health Benefits of Vegetables
A large body of scientific literature suggests that the consumption of a diet ofwhole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat
and high-fat animal products, along with a regular exercise program is
consistently associated with lower blood cholesterol levels, lower blood pressure,
less obesity and consequently less heart disease, stroke, diabetes, cancer, and
mortality (1,3, 4). In African-Americans, the frequent consumption of nuts, fruits
and green salads was associated with 35-44 percent lower risk of overall
mortality (5).
Distinguishing Feature
A vegetarian diet is distinguished from an omnivorous diet by its content of dry
beans and lentils. These take the place of meat and fish as the major source of
protein. And there are so many different kinds of beans you can choose from -
kidney, lima, pinto, cranberry, navy, Great Northern, garbanzo, soy beans, and
black-eyed peas. These can be served with rice, added to soups, stews, and
salads or a variety of casseroles, and made into different ethnic dishes.
Tofu, or soy bean curd, can be used in dips and spreads, or served with pasta or
stir-fried vegetables. Soy protein contains isoflavones, such as genistein and
daidzein, that act as phytoestrogens and inhibit tumor growth, lower blood
cholesterol levels, decrease the risk of blood clots, and diminish bone loss. These
benefits clearly translate into a lower risk of heart disease, stroke, cancer and
osteoporosis (6).
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Cancer Protection
A major report published by the World Cancer Research Fund in 1997recommended we lower our risk of cancer by choosing predominantly plant-
based diets rich in a variety of vegetables and fruits, legumes and minimally
processed starchy staple foods, and to limit the intake of grilled, cured and
smoked meats and fish. These methods of preparing meat produce polycyclic
aromatic hydrocarbons and heterocyclic amines which are carcinogenic (11).
Over 200 studies have revealed that a regular consumption of fruits and
vegetables provides significant protection against cancer at many sites. People
who consume higher amounts of fruits and vegetables have about one-half therisk of cancer, especially the epithelial cancers (7). The risk of most cancers was
20-50% lower in those with a high versus a low consumption of whole grains (8).
About three dozen plant foods have been identified as possessing cancer-
protective properties. These include cruciferous vegetables (broccoli, Brussels
sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs (carrots,
celery, cilantro, caraway, dill, parsley), other fruits and vegetables (citrus,
tomatoes, cucumber, grapes, cantaloupe, berries), beans (soybeans), whole
grains (brown rice, oats, whole wheat), flaxseed, many nuts, and variousseasoning herbs (garlic, scallions, onions, chives, ginger, turmeric, rosemary,
thyme, oregano, sage, and basil)(9).
These foods and herbs contain of host of cancer-protective phytochemicals such
as carotenoids, flavonoids, isothiocyanates, isoflavones, ellagic acid, glucarates,
curcurmins, liminoids, lignans, phenolic acids, phthalides, saponins, phytosterols,
sulfide compounds, terpenoids, and tocotrienols. These beneficial compounds
alter metabolic pathways and hormonal actions that are associated with the
development of cancer, stimulate the immune system, and have antioxidantactivity (10).
Heart Disease
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Regular fruit and vegetable consumption reduces the risk of ischemic heart
disease. A recent survey of 47,000 Italians found that persons in the highest
tertile of vegetable consumption had a 21and 11% reduced risk of myocardial
infarction and angina, respectively, compared with those in the lowest tertile of
vegetable consumption (12).
A British study found that daily consumption of fresh fruit was associated with a
24 percent reduction in mortality from heart disease and a 32 percent reduction
in death from cerebrovascular disease, compared with less frequent fruit
consumption. Daily consumption of raw salad was associated with a 26 percent
reduction in mortality from heart disease (13).
In another study, lifelong vegetarians had a 24 percent lower incidence and
lifelong vegans (those who eat no eggs or dairy products) had a 57 percent lowerincidence of coronary heart disease compared to meat eaters (14). Healthy
volunteers who consumed a vegetarian diet (25% of calories as fat) that was rich
in green, leafy vegetables and other low-calorie vegetables (tomatoes,
cucumbers, carrots, bell peppers, celery, green beans, etc.), fruits, nuts, sweet
corn and peas experienced after two weeks decreases of 25, 33, 20 and 21
percent in total cholesterol, LDL cholesterol, triglycerides, and total/HDL
cholesterol ratio, respectively (15).
Various factors exist in fruits and vegetables that provide possible protectionagainst cardiovascular disease. These factors include folic acid, dietary fiber,
potassium, magnesium, carotenoids, phytosterols, flavonoids, and other
polyphenolic antioxidants. Typically, vegetarian diets are also somewhat lower in
saturated fat and cholesterol. Vegetarians typically have lower blood cholesterol
levels. Plant diets rich in soluble fiber (such as found in dry beans, oats, carrots,
squash, apples, and citrus) are useful for lowering serum cholesterol levels.
The many flavonoids in fruits, vegetables, nuts and whole grains, have extensive
biological properties that reduce the risk of heart disease. Flavonoids are amongthe most potent antioxidants. They protect LDL cholesterol from oxidation;
inhibit the formation of blood clots; and have hypolipidemic effects and anti-
inflammatory action (16). European studies found that those who had the
highest consumption of flavonoids had 60 percent less mortality from heart
disease and 70 percent lower risk of stroke than the low flavonoid consumers
(17,18).
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The yellow-orange and red carotenoid pigments in fruits and vegetables are
powerful antioxidants that can quench free radicals and protect against
cholesterol oxidation. Persons with high levels of serum carotenoids have a
reduced risk of heart disease. The recent EURAMIC study found that a high
intake of lycopene (the red pigment in tomatoes, pink grapefruit, and
watermelon) was associated in men with a 48 percent lower risk of a myocardial
infarction compared with a low intake of lycopene (19). Cholesterol synthesis is
suppressed and LDL receptor activity is augmented by the carotenoids beta-
carotene and lycopene, similar to that seen with the drug fluvastatin (20).
Berries, Beans and Grains
Anthocyanin pigments, the reddish pigments found in fruits, such as
strawberries, cherries, cranberries, raspberries, blueberries, grapes, and black
currants, are very effective in scavenging free radicals, inhibiting LDL cholesterol
oxidation and inhibiting platelet aggregation. Various terpenoids in fruits and
vegetables, and tocotrienols in nuts and seeds facilitate lower blood cholesterol
levels, by inhibiting HMG-CoA reductase (21). Garlic, onions and other members
of the Allium family, contain a variety of ajoenes, vinyldithiins, and other sulfide
compounds that have antithrombotic action and may lower blood cholesterol and
triglyceride levels.
A number of studies have shown that legumes lower blood cholesterol levels,
improve blood sugar control, and lower triglyceride levels. Since beans are good
sources of soluble fiber, vegetable protein, saponins, phytosterols and
polyunsaturated fat, consuming a diet rich in legumes will lower risk of heart
disease.
In the Nurses' Health Study, the highest consumption of whole grains was
associated with about a 35-40% reduction in risk of heart disease, stroke, andtype 2 diabetes. In the Adventist Health Study a regular consumption of whole
wheat bread was associated with a 40 to 50% reduced risk of fatal and non-fatal
heart disease.
Nut Studies
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Epidemiological studies have consistently reported that frequent nut
consumption is associated with a 30-60% reduction in the risk of coronary heart
disease (22). A number of clinical trials have demonstrated the effectiveness of
diets containing almonds, pecans, peanuts, hazelnuts, pistachios, macadamia
nuts, or walnuts to significantly lower LDL cholesterol levels by 7 to 16 percent,
without much change in HDL cholesterol and triglyceride levels (22).
While nuts are high in fat, they are naturally low in saturated fat and most are
quite rich in monounsaturated fat. Nuts also contain a number of vitamins,
minerals and other substances important for cardiovascular health, such as
potassium, magnesium, vitamin E, folic acid, copper, and dietary fiber. In
addition, most nuts contain phytosterols, tocotrienols, and protective
polyphenolics such as ellagic acid and flavonoids (23).
Stroke and Diabetes
Data from two prospective studie supports a protective relationship between
fruit and vegetable consumption and risk of ischemic stroke (24). Cruciferous
and green leafy vegetables and citrus fruits were the most protective. Data from
the NHANES study revealed that consuming fruit and vegetables three or more
times a day compared with less than once a day was associated with a 27%lower incidence of stroke, a 42% lower stroke mortality, a 27% lower
cardiovascular disease mortality, and a 15% lower all-cause mortality (25). In the
Adventist Health Study, non-vegetarians had a risk of fatal stroke that was 20-
30% higher than the vegetarians. Data from population studies and human trials
provide evidence that vegetarian dietary patterns lower blood pressure (26).
Lower systolic blood pressures in elderly vegetarians has been reported to be
best accounted for by their lower body weight (27). Vegetarians living in
northern Mexico, were found to have lower body weights, higher potassium and
lower sodium intakes, and lower mean blood pressures than non-vegetarians
(28).
Higher consumption of nuts (29) and whole grains (30) has been associated with
lower rates of diabetes. In a large prospective study, fruit and vegetable intake
was found to be inversely associated with the incidence of diabetes, particularly
among women (31). Men and women who reported seldom or never eating fruit
or green leafy vegetables had higher mean HbA1C levels than those who had
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more frequent consumption (32). An increased consumption of fruit and
vegetables appears to contribute to the prevention of diabetes.
Summary
The consumption of a generous supply of whole grains, legumes, nuts, fruits and
vegetables provides protection against chronic diseases such as cancer,
cardiovascular disease and diabetes. A plant-based diet is rich in its content of
health-promoting factors such as the many phytochemicals.
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References
1.Messina V, Burke K. Position of The American Dietetic Association: VegetarianDiets. J Am Diet Assoc 1997; 97: 1317-21.
2. Barnard ND, Nicholson A, and Howard JL. The medical costs attributable to
meat consumption. Prev Med 1995;24:646-55.
3.Snowdon DA, Phillips RL. Does a vegetarian diet reduce the occurrence of
diabetes? Am J Publ Health 1985;75: 507-512.
4.Dwyer JT. Health aspects of vegetarian diets. Am J Clin Nutr 1988;48: 712-38.
5.Fraser GE, Sumbureru D, Pribis S, et al. Association among health habits, risk
factors, and all-cause mortality in a black California population. Epidemiology1997;8:168-74.
6.Setchell KDR. Phytoestrogens: the biochemistry, physiology, and implications
for human health of soy isoflavones. Am J Clin Nutr 1998;68(suppl):1333S-46S
7.Steinmetz K, Potter J. Vegetables, fruit and cancer, I. Epidemiology. Cancer
Causes Control 1991;2(suppl):325-57.
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8.Jacobs DR, Marquart L, Slavin J, et al. Whole-grain intake and cancer: an
expanded review and meta-analysis. Nutr Cancer 1998;30:85-96.
9.Caragay AB. Cancer-preventative foods and ingredients. Food Tech
1992;46(4):65-8.
10.Craig WJ. Nutrition and Wellness. A Vegetarian Way to Better Health. GoldenHarvest Books, Berrien Springs, MI, 1999.
11.World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: A
Global Perspective. World Cancer Research Fund/American Institute for Cancer
Research, Washington DC, 1997.
12.Kafatos A, Diacatou A, Voukiklaris G, et al. Heart disease risk-factor status
and dietary changes in the cretan population over the past 30 y: the seven
countries study. Am J Clin Nutr 1997;65:1882-6.
13.Key TJA, Thorogood M, Appleby PN, et al. Dietary habits and mortality in11,000 vegetarians and health conscious people: results of 17-year follow up.
BMJ 1996;313:775-79.
14.Thorogood M, Carter R, et al. Plasma lipids and lipoprotein cholesterol
concentrations in people with different diets in Britain. Br Med J 1987;295: 351-3.
15.Jenkins DJA, Popovich D, Kendall C, et al. Effect of a diet high in vegetables,
fruit, and nuts on serum lipids. Metabolism 1997;46:530-7.
16.Manach C, Regerat F, Texier O, et al. Bioavailability, metabolism and
physiological impact of 4-oxo-flavonoids. Nutr Res 1996;16:517-44.
17.Hertog MGL , Feskens EJM, Hollman PC, et al. Dietary antioxidant flavonoids
and risk of coronary heart disease. Lancet 1993:342:1007-11.
18.Keli SO, Hertog MG, Feskins EJ, et al. Dietary flavonoids, antioxidant vitamins,
and incidence of stroke: the zutphen study. Arch Intern Med 1996;156:637-42.
19.Clinton SK. Lycopene: chemistry, biology, and implications for human health
and disease. Nutr Rev 1998;56:35-51.
20.Fuhrman B, Elis A, Aviram M. hypocholesterolemic effect of lycopene and
beta-carotene is related to suppression of cholesterol synthesis andaugmentation of ldl receptor activity in macrophages. Biochem Biophys Res
Comm 1997; 233: 658-62.
21.Pearce BC, Parker RA, Deason ME, et al. Hypocholesterolemic activity of
synthetic and natural tocotrienols. J Med Chem 1992;35:3595-606.
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22.Kris-Etherton PM, Zhao G, Binkoski AE, Coval SM, Etherton TD. The effects of
nuts on coronary heart disease risk. Nutr Rev 2001 Apr;59(4):103-11
23.Dreher ML, Maher CV, Kearney P. the traditional and emerging role of nuts in
healthful diets. Nutr Rev 1996;54:241-5.
24.Joshipura KJ, Ascherio A, Manson JF, et al. Fruit and vegetable intake inrelation to risk of ischemic stroke. JAMA 1999;282:1233-9.
25.Bazzano LA, He J, Ogden LG, et al. Fruit and vegetable intake and risk of
cardiovascular disease in US adults: the first National Health and Nutrition
Examination Survey Epidemiologic Follow-up Study. Am J Clin Nutr 2002;76:93-9
26.Beilin LJ, Burke V. Vegetarian diet components, protein and blood pressure:
which nutrients are important? Clin Exp Pharmacol Physiol 1995;22:195-8.
27.Melby CL, Lyle RM, Poehlman ET. Blood pressure and body mass index in
elderly long-term vegetarians and nonvegetarians. Nutr Rep Intern 1988;37(1):47.
28.Wyatt CJ, Velazquez A, Grijalva C, et al. Dietary intake of sodium, potassium
and blood pressure in lacto-ovo-vegetarians. Nutr Res 1995;15:819-30.
29.Jiang R, Manson JE, Stampfer MJ, et al. Nut and peanut butter consumption
and risk of type 2 diabetes in women. JAMA 2002;288:2554-60.
30.Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of type 2
diabetes: a prospective study in men. Am J Clin Nutr 2002;76:535-40.
31.Ford ES, Mokdad AH. Fruit and vegetable consumption and diabetes mellitusincidence among U.S. adults. Prev Med 2001 Jan;32:33-9.
32.Sargeant LA, Khaw KT, Bingham S, et al. Fruit and vegetable intake and
population glycosylated haemoglobin levels: the EPIC-Norfolk Study. Eur J Clin
Nutr 2001;55:342-8.
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Veg Research
Human studies have shown that flaxseed meal can modestly reduce serum
cholesterol and LDL cholesterol levels, reduce postprandial glucose absorption,
decrease some markers of inflammation. Hence, flaxseed may reduce the risk of
cardiovascular disease. It is a rich source of lignans (a phytoestrogen), alpha-
linolenic acid (omega-3), and soluble fiber.
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Copyright 2003 - 2011 Winston Craig, PhD, MPH, RD, Professor of Nutrition,
Andrews University, MI, USA.
http://www.vegetarian-
nutrition.info/updates/vegetarian_diets_health_benefits.php
Seven Common Vegetarian Health Benefits
Vegetarians are people who avoid all meat, meaning red meat,
seafood and poultry. They do this for a variety of reasons such as
being humane to animals and for other ethical reasons, but most
vegetarians avoid these foods because the alternatives, which are
mostly herbs, veggies and fruits, have more vegetarian health
benefits. Vegetarian diets can just be as enjoyable as foods with meatdespite popular belief.
Healthy Heart
The greatest of the vegetarian health benefits is reduced risk
of heart attacks.This is because vegetarians usually have lower
cholesterol levels. Cholesterol levels are greatly increased by meat,
especially red meat. Vegetarian diets are also low in saturated fats
that are common in meat. Vegetables contain plant proteins, which
are lower in cholesterol compared to animal proteins. Cholesterol and
saturated fats are the major causes of heart disease, especially inthose in their sunset years. This is because they clog the inside of the
blood vessels over time. This leads to heart attacks, strokes and
other cardiovascular diseases. Fruit and vegetable specifically have
vegetarian health benefits by reducing the risk of getting ischemic
heart disease, myocardial infarction and angina which are common in
older people. This is because fruits and vegetables contain folic acid,
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carotenoids, dietary fiber, potassium, flavonoids, magnesium,
phytosterols, and other polyphenolic antioxidants that have
vegetarian health benefits.
Health Benefits
Lower my cholesterol
Organic Food
Vegetarian diets rich in soluble fiber such as the ones found in oats,
squash, carrots, dry beans and apples lowering serum cholesterol
levels that might have been accumulated over the years, therefore
adding people more years among other vegetarian health benefits.
Fruits, nuts, whole grain and vegetables have flavonoids that have
some biological properties and other vegetarian health benefits thatare responsible for reducing the risk of cardiovascular disease in that
they are antioxidants and so they protect LDL cholesterol from
undergoing oxidation, effectively inhibiting formation of blood clots in
the arteries and other blood vessels. The flavonoids also have a
hypolipidemic effects and an anti-inflammatory effect these are
good for the health of the heart.
Lower Blood Pressure
Another of thevegetarian health benefitsis that vegetarians have
lower blood pressure compared to those who eat meat, especially redmeant. This is because vegetarian diets are low in salt salt has been
identified as the main cause of high blood pressure and hypertension.
High blood pressure also occurs when blood tries to flow faster
because of obstructed blood vessels. The obstruction is usually
caused by cholesterol ingested from eating meat. Lower blood
pressure is also maintained by the potassium which is found in fruits
and vegetables such as apricots, papaya, bananas, cantaloupe,
strawberries, eggplant, avocado, oranges, tomatoes, cucumber,
cabbage, cauliflower, bell pepper, squash, turmeric, broccoli, parsley,
spinach and lima beans among others.
Control of Diabetes
Although diabetes does not have a cure yet, eating a vegetarian diet
that is high in fiber and complex carbohydrates found in plant foods
controls diabetes and has other vegetarian health benefits. Most
doctors agree with this fact and advise their patients to consume
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legumes, vegetables, fruits and whole grains for controlling diabetes.
These also have lower blood sugar and they completely eliminate the
need for meds in some cases.
Prevention of Cancer
Another of the vegetarian health benefitsis that it vegetarian diets
help in the prevention of cancer which is very important because
cancer has no cure. Almost all cancers, especially epithelial cancers,
can be prevented with regular consumption of fruits and vegetables.
Foods such as cruciferous vegetables, herbs and fruits have cancer-
protective phytochemicals such as flavonoids, carotenoids, ellagic
acid, sulfide compounds, isoflavones, isothiocyanates glucarates,
phenolic acids, phthalides, phytosterols, saponins and terpenoids
among others.
Elimination of Toxins from the Body
Meat usually has a lot of toxins. Fruits and vegetables do not have
preservatives as is the case with most packaged and/or processed
foods. Vegetarians usually ingest organic foods that are grown
without the chemicals responsible for toxin build-up in our bodies
such as pesticides. Toxins cause skin problems, allergies, influenza,
and a host of other ailments. In severe cases, they have been known
to cause cancer and other serious medical conditions such as
infertility.
Easier Digestion of Food
It is a fact that human beings have a challenging time digesting meat
and fish. These are heavy foods that take a lot of time and energy to
digest. People who eat such foods eventually experience weakening
of their digestive systems which brings such problems as inability to
eliminate waste rapidly. This means their bodies have a hard time
doing self-cleaning and this leads to problems such as stomach and
intestinal cancer. On the other hand, foods such as fruits and
vegetables are easily and rapidly digested and other vegetarian foods
that are rich in fiber have vegetarian health benefits in that they
actually aid in digestion.
Improvement of Overall Health
Vegetarians enjoy many health benefits and they are less likely to be
obese, their skins and other excretion systems work better and they
have fewer toxins in their body. Although these vegetarian health
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benefits might not prevent diseases directly, it is easier for
vegetarians to live longer and to have less sick days.
Visit the Vegetarian and Vegan Store
Copyright 2006 Benefits of Vegetarianism
http://www.benefitsofvegetarianism.com/vegetarian-health-benefits.html
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57 Health Benefits of Going Vegan
Vegans are frequently misunderstood as fringe eaters with an unnatural
passion for animal rights. While many vegans do feel passionately about animals,
its time for others to see that a vegan diet and lifestyle go way beyond animal
rights. Following a healthy, balanced vegan diet ensures a host of health benefits
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as well as prevention of some of the major diseases striking people in North
America. Read these blogs to find out about the health benefits or going vegan
or just provide better information to your patients.
Nutrition
All of the following nutritional benefits come from a vegan diet full of foods suchas fresh fruits and vegetables, whole grains, nuts, beans, and soy products.
1. Reduced saturated fats. Dairy products and meats contain a large
amount ofsaturated fats. By reducing the amount of saturated fats from
your diet, youll improve your health tremendously, especially when it
comes to cardiovascular health.
2. Carbohydrates. Carbohydrates provide energy for your body. When you
dont have enough carbohydrates, your body will burn muscle tissue.
3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthierbowel movements. High fiber diets help fight against colon cancer.
4. Magnesium. Aiding in the absorption of calcium, magnesium is an often
overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark
leafy greens are an excellent source of magnesium.
5. Potassium. Potassium balances water and acidity in your body and
stimulates the kidneys to eliminate toxins. Diets high in potassium have
shown to reduce the risk of cardiovascular diseases and cancer.
6. Folate. This B vitamin is an important part of a healthy diet. Folate helps
with cell repair, generating red and white blood cells, and metabolizing
amino acids.
7. Antioxidants. For protection against cell damage, antioxidants are one of
the best ways to help your body. Many researchers also believe that
antioxidants help protect your body against forming some types of cancer.
8. Vitamin C. Besides boosting your immune system, Vitamin C also helps
keep your gums healthy and helps your bruises heal faster. Vitamin C is
also an antioxidant.
9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes,brain, and may even help prevent Alzheimers Disease. A diet high in
grains, nuts, and dark leafy greens is full of Vitamin E.
10.Phytochemicals. Plant-based foods provide phytochemicals, which help
to prevent and heal the body from cancer, boost protective enzymes, and
work with antioxidants in the body.
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11.Protein. That protein is good for your body is no surprise. It may be a
surprise to learn that most Americans eat too much protein and in forms
such as red meat that are not healthy ways of getting protein. Beans,
nuts, peas, lentils, and soy products are all great ways to get the right
amount of protein in a vegan diet.
Disease Prevention
Eating a healthy vegan diet has shown to prevent a number of diseases. Find out
from the list below what you could potentially avoid just by switching to a
healthy, balanced vegan way of eating.
12.Cardiovascular disease. Eating nuts and whole grains, while eliminating
dairy products and meat, will improve your cardiovascular health. A British
study indicates that a vegan dietreduces the risk for heart disease and
Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.
13.Cholesterol. Eliminating any food that comes from an animal and you willeliminate all dietary cholesterol from your diet. Your heart will thank you
for that.
14.Blood pressure. A diet rich in whole grains is beneficial to your health in
many ways, including lowering high blood pressure.
15.Type 2 diabetes. Not only is a vegan diet a weapon against Type 2
diabetes, it is also "easier to follow than the standard diet recommended
by the American Diabetic Association." Read more about it here.
16.Prostate cancer. A major study showed that men in the early stages ofprostate cancer who switched to a vegan diet either stopped the progress
of the cancer or may have even reversed the illness.
17.Colon cancer. Eating a diet consisting of whole grains, along with fresh
fruits and vegetables, can greatly reduce your chances of colon cancer.
18.Breast cancer. Countries where women eat very little meat and animal
products have a much lower rate of breast cancer than do the women in
countries that consume more animal products.
19.Macular degeneration. Diets with lots of fresh fruits and vegetables,
especially leafy greens, carrots, pumpkin, and sweet potatoes, can help
prevent the onset of age-related macular degeneration.
20.Cataracts. Much the same way macular degeneration is headed off by a
vegan diet, cataracts are also thought to be prevented through the intake
of the same fruits and vegetables. Produce high in antioxidants are also
believed to help prevent cataracts.
http://findarticles.com/p/articles/mi_m0FDE/is_4_24/ai_n15788133http://findarticles.com/p/articles/mi_m0FDE/is_4_24/ai_n15788133http://www.vegfamily.com/dietician/0904a.htmhttp://www.veghealthguide.com/whole-grains.htmlhttp://www.veggiechic.com/vegan-diet-kicks-diabetes-butt/http://www.medicalnewstoday.com/articles/28979.phphttp://www.cancerproject.org/survival/cancer_facts/breast.phphttp://findarticles.com/p/articles/mi_m0FDE/is_4_24/ai_n15788133http://www.vegfamily.com/dietician/0904a.htmhttp://www.veghealthguide.com/whole-grains.htmlhttp://www.veggiechic.com/vegan-diet-kicks-diabetes-butt/http://www.medicalnewstoday.com/articles/28979.phphttp://www.cancerproject.org/survival/cancer_facts/breast.php7/31/2019 Health Benefits of Vegetarian Diets
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21.Arthritis. Eliminating dairy consumption has long been connected with
alleviating arthritis symptoms, but a new study indicates that a
combination of gluten-free and vegan diet is very promising for improving
the health of those suffering from rheumatoid arthritis.
22.Osteoporosis. Bone health depends on a balance of neither too much or
too little protein, adequate calcium intake, high potassium, and low
sodium. With a healthy vegan diet, all four of these points set a perfect
scenario for preventing osteoporosis.
Physical Benefits
In addition to good nutrition and disease prevention, eating vegan also provides
many physical benefits. Find out how a vegan diet makes your body stronger,
more attractive, and more energetic.
23.Body Mass Index. Several population studies show that a diet without
meat leads to lower BMIsusually an indicator of a healthy weight and lackof fat on the body.
24.Weight loss. A healthy weight loss is a typical result of a smart vegan
diet. Eating vegan eliminates most of the unhealthy foods that tend to
cause weight issues. Read more about weight loss and a vegan diethere.
25.Energy. When following a healthy vegan diet, you will find your energy is
much higher. This blog post in Happy Healthy Long Life describes how NFL
tight-end Tony Gonzalez started eating vegan and gained energywhile
playing football.
26.Healthy skin. The nuts and vitamins A and E from vegetables play a big
role in healthy skin, so vegans will usually have good skin health. Many
people who switch to a vegan diet will notice a remarkable reduction in
blemishes as well.
27.Longer life. Several studies indicate that those following a vegan or
vegetarian lifestyle live an average of three to six years longer than those
who do not.
28.Body odor. Eliminating dairy and red meat from the diet significantly
reduces body odor. Going vegan means smelling better.
29.Bad breath. Vegans frequently experience a reduction in bad breath.
Imagine waking up in the morning and not having morning breath.
30.Hair. Many who follow vegan diets report that their hair becomes
stronger, has more body, and looks healthier.
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31.Nails. Healthy vegan diets are also responsible for much stronger,
healthier nails. Nail health is said to be an indicator of overall health.
32.PMS. When switching to a vegan diet, many women tell how PMS
symptoms become much less intense or disappear altogether. The
elimination of dairy is thought to help with those suffering with PMS.
33.Migraines. Migraine suffers who go on vegan diets frequently discover
relief from their migraines. Read more about the food-migraine connection
in this article.
34.Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of
allergy symptoms. Many vegans report much fewer runny noses and
congestion problems.
Too Much in the American Diet
The typical American diet not only consists of too much food, it also relies on toomuch of unnecessary food products or toxins. The following list explains how a
vegan diet can eliminate these problems.
35.Animal proteins. The average American eats twice as much protein as
necessary for a healthy diet and much of that is from red meat. Getting
protein from beans and grains is much healthier and reduces the risk for
osteoporosis (see above).
36.Cows milk dairy. The human body is not designed to digest cow milk
and cow milk dairy products, yet the idea of milk being healthy is pushed
through advertising. As many as 75% of people in the world may belactose intolerant and many people suffer from undiagnosed milk allergies
or sensitivities. By eliminating cows milk from your diet, you are
improving your overall health.
37.Eggs. Many nutritionists believe that the number of eggs in the American
diet is too high. While sometimes disputed, it has been shown that eggs
can raise cholesterol levels.
38.Mercury. Most of the fish and shellfish consumed has mercury in it. While
some fish have less than others, it is almost impossible not to be putting
mercury in your body when you eat fish.
39.Sugar. Most people have heard that Americans consume way too much
sugar. Relying on other sweeteners that are not synthetic, processed, or
derived from animal products is a healthier way to eat. Many vegans do
not eat processed sugar due to the fact that most of the cane sugar is
refined through activated charcoal, most of which comes from animal
bones.
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Other Benefits
In addition to the health benefits above, following a vegan lifestyle and diet also
provides these benefits as well. From helping the environment to avoiding
serious bacterial infections, learn other benefits to eating the vegan way below.
40.Animals. Many people begin a vegan diet out of concern for animals.Whether opposed to the conditions of animals intended for food or eating
animals in general, going vegan will help your conscience rest easily.
41.Environment. Growing plants takes much fewer resources than growing
animals. By eating vegan, you can help reduce the toll on the
environment.
42.E. coli. E. coli comes from eating contaminated red meat and is the
leading cause of bloody diarrhea. Young children, those with compromised
immune systems, and elderly people can become extremely ill or die from
E. coli. Eating vegan means completely avoiding the risk of E. coliinfection.
43.Salmonella. Another gastrointestinal illness from animal products,
salmonella food poisoning is closely related to E. coli. The most frequent
way people contract salmonella food poisoning is through contact with raw
eggs or raw chicken meat from chickens infected with salmonella. Again,
going vegan means eliminating this risk altogether.
44.Mad cow disease. Its safe to say that most people would want to avoid
contracting a fatal, non-treatable disease. One way to ensure you dont
get Creutzfeldt-Jakob disease is by not eating animals infected with madcow disease. While the incidence of mad cow disease is not reportedly so
high in North America, it does exist.
45.Global food supply. Feeding grain to animals meant as food sources
reduces the amount of food that is available to underdeveloped nations.
Many people will go hungry while that same food they could be eating is
given to animals raised for slaughter. Eating vegan ensures that you have
removed yourself from the participation of this imbalance.
46.Hormone consumption. Eating animals that have been given hormones
to speed growth (a common practice in the meat industry) means thosehormones go into your body. Not only can this disrupt the natural balance
of your hormones, but some of the hormones given to animals have
shown to cause tumor growth in humans.
47.Antibiotics. Antibiotics are frequently given to feed animals, which can
lead to bacterial resistance. Many of the antibiotics used to treat human
infections are also used in feed animals.
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Healthy Eating
A vegan diet can be a much healthier way to eat. Find out how to combine the
vegan diet with other ways of eating for an even more healthy way to go or
discover ways to keep your vegan diet healthy but more convenient with the
resources below.
48.Raw. A raw diet lends itself to veganism by the very nature of its design.
Find out how to combine live and vegan diets with Raw Inspirations.
49.Organic. Eating organic and vegan is super easy to do. Use some of the
recipes from this blog for help with meal ideas. The posts have slowed, but
you can always search the archives for some great ideas on how to live
and eat organic and vegan.
50.Fat-free. Vegan eating is typically pretty low in fats anyway, but the
FatFree Vegan Kitchen shows you how to make some delicious vegan food
that is always fat free.
51.Gluten-free. Due to allergies, Celiacs Disease, or whatever your reason
you avoid gluten, find out how to combine the best of gluten-free with
vegan cooking in theGluten-Free Vegan blog.
52.Eating out. Eating out isnt usually associated with eating healthy, but a
vegan diet ensures there will be a lot less of the bad things in the food you
choose. Find eating out options around the world for vegans here.
53.Lunch. Maintaining a vegan diet means you are likely to take your lunch
more often than most people. Vegan Lunch Box offers recipes, tools, andideas for carrying great vegan lunches every day.
54.Dinner. Coming up with new dinner ideas is challenging for everyone
regardless of what type of diet you follow. Check out this amazing
selection of vegan dinner recipes accompanied with mouth-watering
photos of each preparation on Dinner with Dilip.
55.Dessert. While not all the recipes on My Sweet Vegan are for dessert, you
will find a large selection of sweet vegan recipes with the most delicious-
looking photos.
56.Wine. Pairing vegan food with wine may be challenging for those who rely
on the old standard of "white with fish and red with meat." Read this
article for ways to compliment your healthy vegan diet with a tasty glass
of wine or this blog entry for specific pairings of wine and vegan food.
http://rawinspirations.wordpress.com/http://ecovegan.blogspot.com/http://blog.fatfreevegan.com/http://glutenfreevegan.wordpress.com/http://glutenfreevegan.wordpress.com/http://www.vegdining.com/Home.cfmhttp://veganlunchbox.blogspot.com/http://dilipdinner.blogspot.com/http://blog.mysweetvegan.com/http://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://veganmenu.blogspot.com/2008/05/tony-coturri-wine-tasting-riverside.htmlhttp://rawinspirations.wordpress.com/http://ecovegan.blogspot.com/http://blog.fatfreevegan.com/http://glutenfreevegan.wordpress.com/http://www.vegdining.com/Home.cfmhttp://veganlunchbox.blogspot.com/http://dilipdinner.blogspot.com/http://blog.mysweetvegan.com/http://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://veganmenu.blogspot.com/2008/05/tony-coturri-wine-tasting-riverside.html7/31/2019 Health Benefits of Vegetarian Diets
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57.Fun. These ladies know how to kick it with vegan cooking. Post Punk
Kitchen offers some great recipes with a ton of fun infused in them. Be
sure to go through the archives for more yummy food ideas.
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FindArticles /Home & Garden / Vegetarian Times / April, 1999
22 Reasons to Go Vegetarian Right Now - benefits of vegetarian diet
by Norine Dworkin
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Your body, the planet and the animals will thank you for it
Why go vegetarian?
Better yet, why not go vegetarian?
Former Surgeon General C. Everett Koop has said that 70 percent of all
Americans are dying from diseases that are directly tied to their eating habits.
Stacks of studies confirm that a diet full of fresh fruits and vegetables, grains and
soy is your best bet for living a longer, healthier and more enjoyable life. At the
same time, you're doing the planet a huge favor by helping to preserve natural
resources and cutting down on pollution generated by animal agriculture. Plus,
you may appreciate your wonderful meals even more knowing that no animals
suffered along the way. There are literally hundreds of great reasons to switch to
a plant-based diet; here are 22 of the best we've heard.
1 You'll live a lot longer. Vegetarians live about seven years longer, and vegans
(who eat no animal products) about 15 years longer than meat eaters, according
to a study from Loma Linda University. These findings are backed up by the
China Health Project (the largest population study on diet and health to date),
which found that Chinese people who eat the least amount of fat and animal
products have the lowest risks of cancer, heart attack and other chronic
degenerative diseases. And a British study that tracked 6,000 vegetarians and
5,000 meat eaters for 12 years found that vegetarians were 40 percent less
likely to die from cancer during that time and 20 percent less likely to die from
other diseases.
2 You'll save your heart. Cardiovascular disease is still the number one killer in
the United States, and the standard American diet (SAD) that's laden with
saturated fat and cholesterol from meat and dairy is largely to blame. Children
as young as age 3 who are raised on fast food and junk food show early signs of
heart disease, according to the Bogalusa Heart Study done at the Louisiana State
University. Cardiovascular disease is found in one in nine women aged 45 to 64
and in one in three women over 65. Heart attacks are also deadlier to the fairer
sex: 53 percent of women who have heart attacks die from them, compared with
47 percent of men. Today, the average American male eating a meat-based diet
has a 50 percent chance of dying from heart disease. His risk drops to 15percent if he cuts out meat; it goes to 4 percent if he cuts out meat, dairy and
eggs. Partly responsible is the fact that fruits and vegetables are full of
antioxidant nutrients that protect the heart and its arteries. Plus, produce
contains no saturated fat or cholesterol. Incidentally, cholesterol levels for
vegetarians are 14 percent lower than meat eaters.
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3 You can put more money in your mutual fund. Replacing meat, chicken and
fish with vegetables and fruits is estimated to cut food bills by an average of
$4,000 a year.
4 You'll reduce your risk of cancer. A study in The International Journal of Cancer
concluded that red meat is strongly associated with breast cancer. The National
Cancer Institute says that women who eat meat every day are nearly four times
more likely to get breast cancer than those who don't. By contrast, women who
consume at least one serving of vegetables a day reduce their risk of breast
cancer by 20 percent to 30 percent, according to the Harvard Nurses Health
Study. Studies done at the German Cancer Research Center in Heidelberg
suggest that this is because vegetarians' immune systems are more effective in
killing off tumor cells than meat eaters'. Studies have also found a plant-based
diet helps protect against prostate, colon and skin cancers.
5 You'll add color to your plate. Meat, chicken and fish tend to come in boring
shades of brown and beige, but fruits and vegetables come in all colors of therainbow. Disease-fighting phytochemicals are responsible for giving produce
their rich, varied hues. So cooking by color is a good way to ensure you re eating
a variety of naturally occurring substances that boost immunity and prevent a
range of illnesses.
6 You'll fit into your old jeans. On average, vegetarians are slimmer than meat
eaters, and when we diet, we keep the weight off up to seven years longer.
That's because diets that are higher in vegetable proteins are much lower in fat
and calories than the SAD. Vegetarians are also less likely to fall victim to
weight-related disorders like heart disease, stroke and diabetes.
7 You'll give your body a spring cleaning. Giving up meat helps purge the body of
toxins (pesticides, environmental pollutants, preservatives) that overload our
systems and cause illness. When people begin formal detoxification programs,
their first step is to replace meats and dairy products with fruits and vegetables
and juices. "These contain phytochemicals that help us detox naturally," says
Chris Clark, M.D., medical director of The Raj, an Ayurvedic healing center in
Fairfield, Iowa, which specializes in detox programs.
8 You'll make a strong political statement. Each day, 22 million animals are
slaughtered to support the American appetite for meat. "It's a wonderful thing to
be able to finish a delicious meal, knowing that no beings have suffered [to makeit]," says Erik Marcus, author of Vegan: The New Ethics of Eating (McBooks,
1998).
9 Your meals will taste delicious. "Vegetables are endlessly interesting to cook
and a joy to eat," says Deborah Madison, founding chef of Greens restaurant in
San Francisco and author of Vegetarian Cooking for Everyone (Broadway Books,
1997). "It's an ever-changing parade of flavors and colors and textures and
7/31/2019 Health Benefits of Vegetarian Diets
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tastes. Everyone can enjoy them, but vegetarians are more likely to think about
cooking and eating vegetables."
10 You'll help reduce waste and air pollution. Circle 4 Farms in Milford, Utah,
which raises 2.5 million pigs every year, creates more waste than the entire city
of Los Angeles. And this is just one farm. Each year, the nation's factory farms,
collectively produce 2 billion tons of manure, a substance that's rated by the
Environmental Protection Agency (EPA) as one of the country's top 10 pollutants.
And that's not even counting the methane gas released by cows, pigs and
poultry (which contributes to the greenhouse effect); the ammonia gases from
urine; poison gases that emanate from manure lagoons; toxic chemicals from
pesticides; and exhaust from farm equipment used to raise feed for animals.
11 Your bones will last longer. The average bone loss for a vegetarian woman at
age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers
attribute this to the consumption of excess protein--the average meat-eating
American woman eats 144 percent over the recommended daily allowance; theaverage man eats 175 percent more.
Excess protein interferes with the absorption and retention of calcium and
actually prompts the body to excrete calcium, laying the ground for the brittle
bone disease osteoporosis. Animal proteins, including milk, make the blood
acidic, and to balance that condition, the body pulls calcium from bones. So
rather than rely on milk for calcium, vegetarians turn to dark green leafy
vegetables, such as broccoli and legumes, which, calorie for calorie, are superior
sources.
12 You'll help reduce famine. Right now, 72 percent of all grain produced in theUnited States is fed to animals raised for slaughter. It takes 15 pounds of feed to
get one pound of meat. But if the grain were given directly to people, there'd be
enough food to feed the entire planet. In addition, using land for animal
agriculture is inefficient in terms of maximizing food production. According to the
journal Soil and Water, one acre of land could produce 50,000 pounds of
tomatoes, 40,000 pounds of potatoes, 30,000 pounds of carrots or just 250
pounds of beef.
13 You'll avoid toxic chemicals. The EPA estimates that nearly 95 percent of
pesticide residue in our diet comes from meat, fish and dairy products. Fish, in
particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic;lead, cadmium) that cannot be removed through cooking or freezing. Meat and
dairy products are also laced with steroids and hormones.
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FindArticles /Home & Garden / Vegetarian Times / April, 1999
22 Reasons to Go Vegetarian Right Now - benefits of vegetarian diet
by Norine Dworkin
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