the benefits of plant-based eating

The Benefits ofPlant-Based Eating

Mary Eisenberg

Eating Vegan

• Recently, research has found that a diet high in plant-based food is the body’s best defense against health-related problems. Cancer fighters, antioxidants, and phytochemicals are present in vegan-friendly foods, and help fight heart attack, stroke, and cancer. They can also improve health and build immunity!

Antioxidants

• While antioxidant-rich eating has become increasingly popular, it is certainly much more than just a diet fad. Antioxidants help improve help by fighting free radicals (charged oxygen molecules that our bodies create and are exposed to through pollution, gasoline emissions, cigarette smoke, etc.) If these free radicals overtake the antioxidants in the body, one will be more likely to struggle with cancer and other diseases.

Phytonutrients• Phytonutrients (phytochemicals) refers to the nutrients

derived from plant materials that can support the human body. Plants produce phytonutrients as a protective measure against disease, injury, insects, drought, heat, UV rays, and pollutants in the atmosphere, therefore acting as the plant’s immune system.

• We can reap these benefits! Phytos can also protect the human body, fight diseases such as cancer, boost immunity, and help maintain a healthy heart. Just like they act as a plant’s immune system, they act as antioxidants in our bodies!

Phytonutrients (continued)

• Each class of phytonutrients affects cellular health in different ways, so it is best to consume a wide variety of them.

-Some may keep carcinogens at bay by binding to them, thus inhibiting their spread.

-Others can grab onto free radicals before they can run rampant in the body (aka antioxidants!)

-And some phytonutrients stimulate the body’s own, pre-existing enzymes, in order to break up potential carcinogenic chemicals

Phytonutrients… Part 3!

• Some of the most well known phytonutrients include, but are certainly not limited to; carotenoids, flavonoids, anthocyanins, isoflavones, and polyphenois

What Should You Eat?

• Highly colored fruits and vegetables are your best bet; the lycopene in tomato and grapefruit, anthocyanins in berries, isoflavones in legumes, carotenoids in carrots, and flavonoids in chocolate.

Top 10 Phyto-Dense Foods

• Soy, tomatoes, broccoli, garlic, flax seeds, citrus fruits, melons, blueberries, sweet potatoes, & chili peppers.

Soy

• Contains genestein, which has been shown to have anti-cancer properties, as well as phytoestrogen, which may reduce the risk and spread of prostate cancer.

• Isoflavones- decrease risk of developing breast cancer.

Tomatoes

• Get their fiery color from lycopene, a carotenoid that may reduce or suppress the growth of cancers

• Lycopene also strengthens eyesight, boosts immunity to disease, and protects against the effects of aging.

Broccoli

• This vegetable is loaded with phytonutrients that function as antioxidants, thwarting free radicals from infiltrating our DNA and cell membranes. Also triggers the production of enzymes that can detoxify and clean free radical residues, toxins, and other carcinogens.

Garlic

• Garlic doesn’t only keep the vampires away: its phytonutrients have antibacterial and antifungal properties!

• An especially rich source of phytonutrients known as organosulfur compounds that have anti-inflammatory properties, display antioxidant activities, and may lower cholesterol levels.

Flax Seeds

• Best source of phytonutrient lignans which can balance female hormones, promote fertility, lessen peri-menopausal symptoms, and prevent the onset of breast cancer

• Lignans in the diet also help prevent type 2 diabetes.

Citrus Fruits• Phytonutrients in

citrus which include alkaloids, flavonoids, phenols, and tannins have antioxidant, anticancer, and anti-inflammatory properties.

Melons

• Each variety of melon has a different phyto-profile, but they’re all good for you!

• Watermelon has a high lycopene content that fights skin aging.

• Honeydew is rich in lutein and zeaxanthin carotenoid phytonutrients vital to protecting vision and optimizing cardiovascular health

Blueberries• Blueberries are full of

anthocyanins (a phytonutrient that makes it blue) and ellagic acid.

• The combination of phytos reduce inflammation and protect against cancer. Recent studies show positive effects in eyes, arteries, and brains.

Sweet Potatoes

•Contain carotenes that help smooth and improve communication between cells.

•These carotenes also undertake many of the same functions as antioxidants.

Chili Peppers

•The capsaicin in chili peppers is responsible for their heat, and can boost metabolism, stimulate the release of endorphins, interfere with the growth of cancer cells’ and prevent blood clotting.

•Chilis are also high in vitamin-C, another well-known antioxidant.