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Health Benefit Of Plant Based Diet

- 2023-06-14
Health Benefit Of Plant Based Diet

A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.


A plant-based diet may reduce body fat and thus the degree of obesity. It must be added, however, that if total body mass is lower as well, one might have lower total fat mass, but the degree of adiposity is not necessarily lower. This has been stated by a research study conducted by Berkow and Barnard, who assessed the body weight of vegetarians and that of non-vegetarians. Evidence suggests that vegetarian men weighed 4.6–12.6 kg less and vegetarian women weighed 2.9–10.6 kg less than their non-vegetarian peers. By using a well-constructed diet, cardiovascular diseases, which mainly develop because of obesity or risk factors leading to obesity, could be prevented. Decreased intake of saturated fat is also considered an important health benefit of vegetarian diets. By conducting human trials, researchers demonstrated that individuals using a plant-based diet had levels of serum albumin with a more favourable effect on their balanced nutritional status than those using a mixed diet.

The quantity of important nutritional components such as magnesium, potassium, folic acid, Fibers, antioxidants including vitamins C and E, and phytochemicals is higher in people with a plant-based diet. Plant-based diets can reduce risk factors leading to the development of diseases, which is an outstanding health benefit. Fewer people have been found to die of heart diseases, and the occurrence of type 2 diabetes, dementia, gallstones, kidney diseases, rheumatoid arthritis, and different types of allergies has decreased. In addition to the above, it should be emphasized that several nutrition guidelines stress the risk factors of consuming red and processed meat in the development of primarily cardiovascular diseases. However, it has been suggested by an increasing number of research studies, that it is only excessive meat consumption that can be considered a real risk factor. Even so, the overall negative view in relation to meat consumption supports the opinion of those who have chosen plant-based nutrition, which is considered healthier.

The cholesterol level and blood pressure in most vegetarians are found at the lower end of the normal range. Reducing meat consumption and the preference for plant-based diets can be effective methods for reducing the likelihood of developing some (not all) types of cancer. According to the International Agency for Research on Cancer (IARC), red meat is “probably carcinogenic to humans”, while processed meat products are “carcinogenic to humans”.




1.    Vegetables (with the exception of starchy vegetables)


2.     Whole grain cereals (e.g., oat, brown rice, quinoa)


3.     Legumes (Lentils, peas, beans, soybean)


4.     Leaf vegetables (e.g., broccoli, lettuce, kale)


5.     Oilseeds (e.g., pistachio, almond, walnut)


6.     Seeds (e.g., chia, linseed, hempseed)


7.     Vegetable milk (e.g., cashew, soy, almond)


8.     Fresh herbs




1.     May reduce body fat and thus the degree of obesity.

2.     Decreased intake of saturated fat

3.     Having levels of serum albumin with a more favourable effect on balanced nutritional status

4.     The essential nutritional ingredients can be found in a greater amount.

5.     Reduces the risk factors for developing chronic diseases.

6.     Reduces the likelihood of developing cancer.

7.     May contribute to a decrease in social dysfunction.

8.     Improves the quality of life.

9.     May result in more effective exploitation of economic resource.

10.  Reduces the effect of global warming and environmental pollution.

11.  More favourable results concerning indicators measuring environmental impacts.

12.  Prioritizing the protection of animals as individuals and as species

13. Increased willingness to contribute to animal welfare organizations.