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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-based foods are a good source of healthy nutrients as they are rich in fibre, vitamins, minerals and phytonutrients. Here are some plant-based foods good for your health that you should add to your diet.
Mushrooms are a good source of antioxidants that help fight inflammation that can contribute to ageing and help develop cancer. A review of Advances in Nutrition found that people who ate the most mushrooms had a 34 per cent lower risk of having any sort of cancer than those who ate the least mushrooms, according to a study of 17 studies on mushrooms and health. They found that mushrooms reduce the risk of breast cancer by 35%.
Tomatoes are a type of berry (not a vegetable). They're high in vitamin C and the carotenoid "lycopene." Plants generate carotenoids, which are pigments that give vegetables their vibrant colours. In a review published in Phytotherapy Research, people 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 they compared the results, they found that individuals who didn’t eat tomatoes had lower blood triglycerides (a form of fat in your blood that raises your risk of heart disease), as well as lower total and "bad" cholesterol levels. They also found also had higher amounts of "good cholesterol."
Did you know that oats are among the healthiest grains on earth? A review published in The Journal of Nutrition discovered that consuming intact oat kernels and thick rolled oats reduced blood glucose and insulin levels significantly. However, eating quick rolled oats are not so good as they are less-processed oats that take longer for your body to digest and absorb. So, instead of quick rolled oats, consume whole grain oats, also known as groats, or rolled oats. They are also a good source of beta-glucan, which is a soluble fibre that helps lower cholesterol levels.
Pumpkin is rich in beta-carotene, which gets converted into vitamin A when consumed and helps in the production of antibodies that help fight infections. A study published in the American Journal of Clinical Nutrition found that people with the highest intakes of beta-carotene-rich foods (such as pumpkin, carrots, sweet potato, and leafy greens) had an 8-19 per cent lower relative risk of coronary heart disease, stroke, or death from any cause than those with the lowest intakes.