Plant-Based Diet: Amp Up Your Nutrition Game With THESE Healthy Foods

Studies have shown that plant-based diets provide a large number of health benefits. Here are four delightful additions you can make to your diet that will help you step up your nutrition game.


Add these plant foods to your diet

How many times have you heard that a plant-based diet is good for your health? Of course, no diet can reverse lifestyle diseases, but it can reduce the risk of developing unwanted diseases. Studies have found that plant foods are a good source of healthy nutrients because they are rich in fiber, vitamins, minerals and phytonutrients. Here are some healthy plant foods that you should add to your diet.



Mushrooms are a good source of antioxidants that help fight inflammation that can contribute to aging and help with cancer. A review of Advances in Nutrition found that people who ate the most mushrooms had a 34 percent lower risk of developing any type of cancer than those who ate the least mushrooms, according to a study of 17 studies on mushrooms and health. They found that mushrooms reduced the risk of breast cancer by 35%.



Tomatoes are a type of berry (not a vegetable). They are high in vitamin C and lycopene and carotene. Plants generate carotenoids, which are pigments that give vegetables their vibrant colors. In a review published in Phytotherapy Research, subjects were asked to consume tomato products equivalent to 1-1.5 large tomatoes or 1-1.5 cups of tomato juice daily for six weeks in an evaluation of six trials. When comparing the results, they found that individuals who did not eat tomatoes had lower blood triglycerides (a type of fat in the blood that increases the risk of heart disease), as well as lower levels of total and “bad” cholesterol. They also found that they had higher amounts of “good cholesterol.”



Did you know that oats are one of the healthiest grains on earth? A review published in the Journal of Nutrition discovered that eating wholegrain oats and thick-rolled oats significantly reduces blood glucose and insulin levels. However, eating rolled quick oats is not very good because it is less processed oats and takes longer to digest and absorb. So, instead of quick rolled oats, eat wholegrain oats, also known as cereal, or rolled oats. They are also a good source of beta-glucan, a soluble fiber that helps lower cholesterol levels.



Pumpkin is rich in beta-carotene, which turns into vitamin A when eaten and helps produce antibodies that help fight infections. A study published in the American Journal of Clinical Nutrition found that people who eat large amounts of foods rich in beta-carotene (such as pumpkin, carrots, sweet potatoes, and leafy green vegetables) have an 8-19% lower relative risk of coronary artery disease. Heart disease, stroke, or death from any cause other than those who ate less.


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