Plants: A Healthy, Nutritious Dietary Addition

Adding plants to your diet is an excellent way to improve your health. A plant-based diet can reduce your risk of cancer, heart disease, stroke, diabetes, and some mental illnesses. Plant-based diets are rich in vitamins, minerals, fiber, and other nutrients, and can help resolve inflammation in the body. They are also generally low in fat and calorie density. Plant-based eating puts the focus on meals and snacks on plant foods, including fruits, vegetables, whole grains, beans, nuts, and seeds. This doesn't mean you have to cut out meat and dairy entirely, but rather that you are choosing more of your foods from plant sources.

Plants contain essential nutrients that help fight infection and protect against disease

The outer layer of a plant, called the epidermis, is the first line of defence against pathogens. The epidermis is shielded by additional layers on certain plant parts, such as bark on a tree or a waxy cuticle on leaves. Plants also produce chemicals that are toxic to pathogens or insects, such as caffeine, which is toxic to many phytopathogenic fungi.

Additionally, plants have an immune system that kicks in when pathogens breach the outer defences and invade the organism. This immune system operates at the individual cell level, with plant cells recognising specific molecular patterns associated with pathogens. When a pattern is recognised, the plant activates defence systems that make it harder for the pathogen to reproduce and spread.

The human body also relies on essential nutrients, found in plants, to support its immune system. A plant-based diet has been linked to a reduced risk of long-term health conditions, such as heart disease, type 2 diabetes, and certain cancers. Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health and are often higher in fibre and phytonutrients.

A diverse diet is important as different plants contain different nutrients, and each of these nutrients plays a unique role in maintaining overall health. For example, some nutrients have been linked to slowing cognitive decline, while others regulate immune system function or reduce blood pressure and arterial plaque.

By including a variety of plants in your diet, you can ensure that your body receives all the essential nutrients it needs to function optimally and protect against disease.

Plant-based diets are linked to a reduced risk of heart disease and type 2 diabetes

One study found that replacing 50 grams of processed meat with plant-based foods on a daily basis lowered cardiovascular disease risk by 25%. Substituting processed meats was also associated with a 21% lower risk of death from any cause.

Another study, which examined data collected over roughly two decades on eating habits and health outcomes for hundreds of thousands of people, found that replacing a serving of red or processed meat with nuts, legumes, or whole grains was linked to a 23-36% lower risk of heart disease. Eating nuts instead of red or processed meat was also associated with an 8% lower risk of type 2 diabetes.

The Mediterranean diet, which contains a wide range of plant foods, has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, and certain cancers. Similarly, vegetarian diets have been linked to a lower risk of developing coronary heart disease, high blood pressure, and diabetes.

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health and are often higher in fiber and phytonutrients. They can help reduce inflammation, improve blood pressure, lower cholesterol, and slow weight gain.

In addition to the health benefits, transitioning to more plant-based foods can also have a positive impact on the planet, as animal production is resource- and land-intensive.

Plant foods are rich in fibre, vitamins, minerals and healthy fats

Plant-based diets are rich in fibre, vitamins, minerals, and healthy fats. They provide all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health and are often higher in fibre and phytonutrients.

Fats are essential in the diet as they are needed for the absorption of fat-soluble vitamins (A, E, D, K). They contain nutrients such as omega fatty acids, which have a variety of benefits, from skin nourishment to anti-inflammatory properties. Unsaturated fats, including monounsaturated and polyunsaturated fats, are considered 'healthy' fats. Monounsaturated fats are found in avocados, olive oil, and most nuts, while polyunsaturated fats are found in chia seeds, flaxseeds, hemp seeds, and walnuts. These unsaturated fats can help to lower cholesterol when used instead of saturated fats.

Vitamins and minerals are also essential for plant health and growth. For example, vitamin C aids in plant growth, while vitamins A, E, and B vitamins help protect plants against disease and pests. Similarly, minerals like nitrogen, phosphorus, and potassium are crucial for plant growth, reproduction, and general survival.

Plant-based diets can easily meet the requirements for these healthy fats, vitamins, and minerals. For instance, nuts, nut butters, seeds, and avocados are good sources of healthy fats, while whole grains, legumes, and beans provide vitamins and minerals. By including a variety of plant foods in the diet, individuals can ensure they are consuming adequate amounts of these essential nutrients.

Plants contain substances called prebiotics that fuel good gut bacteria

Different plants contain different prebiotics, which in turn feed different bacteria in your gut. This means that eating a wide range of plants is likely to support a diverse range of bacteria in your gut. A more diverse microbiome, rich in beneficial bacteria, is linked to a better functioning and more resilient gut.

Some of the best prebiotic foods include Jerusalem artichokes, wheat and whole-grain products such as cereals and bread, chicory root, dandelion greens, garlic, onions, leeks, asparagus, bananas, barley, whole oats, apples, cocoa beans, burdock root, flaxseeds, and yacon root.

Prebiotics should not be confused with probiotics, which are live bacteria found in certain foods or supplements. Probiotics work to replenish your gut with good bacteria, whereas prebiotics act as nutrition for the bacteria, helping them to flourish.

Plant-based diets are not restrictive and can be tailored to individual needs and preferences

Plant-based diets can be tailored to individual needs and preferences. For example, semi-vegetarian or flexitarian diets include eggs, dairy foods, and occasionally meat, poultry, fish, and seafood. Pescatarian diets include eggs, dairy foods, fish, and seafood, but no meat or poultry. Vegetarian diets, sometimes referred to as lacto-ovo-vegetarian, include eggs and dairy foods, but no meat, poultry, fish, or seafood. Vegan diets include no animal foods.

Plant-based diets can be tailored to specific health needs as well. For example, for those with type 2 diabetes, a plant-based diet can help achieve weight loss and improve glycemic control. A plant-based diet can also be tailored to meet the needs of pregnant and lactating individuals, infants, children, and adolescents, and older adults. Plant-based diets can also be tailored to meet the needs of athletes.

Plant-based diets can also be tailored to individual preferences. For example, for those who enjoy meat but want to reduce their meat consumption, a flexitarian diet may be a good option. For those who are concerned about animal welfare, a vegan diet may be preferred.

Frequently asked questions