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Nutrition for Aging Eyes: How to Eat to Preserve Vision

Oh, the growing old course of! It comes with so many challenges by way of well being. Aches and pains are just a few of the problems. For Americans aged 40 years and older, eyesight may be jeopardized in quite a lot of methods. Common eyesight problems associated to growing old embrace: age-related macular degeneration (AMD), cataracts, and glaucoma. Despite being unable to reverse the growing old course of, there may be excellent news in that higher diet may help our growing old eyes. Since our weight loss program is very modifiable, adapting good diet methods is fairly straightforward as soon as you understand what to eat to protect your imaginative and prescient.

Nutrition for growing old eyes ought to embrace tons of inexperienced meals

Green meals are wealthy sources of plant chemical compounds known as lutein and zeaxanthin. Lutein and zeaxanthin are plant chemical compounds. These chemical compounds truly defend crops from ailments. But after we eat those self same chemical compounds, we're additionally capable of achieve some safety as effectively. Lutein and zeaxanthin are anti-oxidants that filter dangerous high-energy blue wavelengths of sunshine. Common sources of blue gentle embrace daylight, fluorescent gentle, and LED televisions. Blue gentle publicity additionally comes from our digital toys-smart telephones, laptop displays, and tablets.

Lutein and zeaxanthin are very distinctive in that they really accumulate within the human retina. Our physique can not make these compounds, so we should eat them. There is mounting proof that these antioxidants assist defend in opposition to each macular degeneration and cataracts.

Key meals sources for these plant chemical compounds are nearly any inexperienced leafy vegetable. These inexperienced leafy greens are additionally really useful by the Glaucoma Research Foundation to cut back glaucoma danger. Topping the listing are spinach and kale (recipe). But, if you're not a fan of these two greens, choose any inexperienced vegetable and you can be upping the percentages of getting this protecting nutrient into your physique after which to your eyes. Egg yolk is a non-vegetarian supply of each lutein and zeaxanthin.

While you’re interested by inexperienced meals, drink some inexperienced tea too. Green tea is a superb supply of compounds known as catechins. In specific, it’s loaded with a particular catechin known as EGCG. This catechin is displaying promise in defending from corneal ulcers, however wants extra analysis. Catechins may operate as antioxidants. With glaucoma, oxidative stress is related to harm to the optic nerve. Ingesting antioxidants to counter that oxidative stress can be useful in stopping additional damage.

Nutrition for growing old eyes ought to embrace orange meals

Orange coloured meals are a wealthy supply of beta-carotene. Your physique converts beta-carotene to the lively type of vitamin A after it's eaten. Vitamin A helps stop dry eyes and night time blindness. Both beta carotene and vitamin A cut back eye infections.

Pretty a lot all orange coloured meals are wealthy in beta-carotene. Think pumpkin (wholesome pumpkin pie recipe), squash, candy potatoes, yams, cantaloupe, carrots, apricots, and mangoes. There’s one thing for everybody’s style! And, for those who comply with the rule to “go green,” notice that many inexperienced meals are literally orange beneath all that inexperienced chlorophyll. So going inexperienced can also be going orange. You may get vitamin A from milk, eggs, liver, and cod liver oil.

Get sufficient vitamin C

Vitamin C is a key dietary antioxidant for our eyes and appears to guard in opposition to each cataracts and macular degeneration. Some excellent news is vitamin C is in all fruit and veggies. So, for those who don’t like citrus meals, then you definately don’t must eat them. By following the “go green” advice and in addition consuming orange meals, you’ll simply meet your vitamin C necessities.

Get sufficient zinc

Zinc is a mineral that prompts enzymes within the physique and performs a key function in serving to to supply the lively type of vitamin A in our visible pigment. Like lutein and zeaxanthin, zinc could be very concentrated within the eye. Poor night time imaginative and prescient and cataracts are linked to zinc deficiency. As the physique doesn't produce zinc, it should come from meals or dietary supplements.

The landmark Age-Related Eye Disease Study (AREDS) confirmed that folks at excessive danger for age associated macular degeneration may sluggish the development of superior illness by 25% and visible acuity loss by 19% by taking very giant quantities of zinc (40-180 mg/day). These quantities are a lot increased than the really useful quantity of Eight-11 mg/day for men and women respectively. Your eye care specialist ought to prescribe the upper dosages solely as a part of a remedy plan. High dosages of zinc can upset the abdomen and interefere with copper and iron absoption. Food sources of zinc embrace animal protein, shellfish, dairy merchandise, and enriched cereal.

Get sufficient vitamin E

Vitamin E is an robust antioxidant that could be a key participant in decreasing the chance for cataracts and macular degeneration. When the lens of the attention oxidize in response to the UV rays of daylight, cataracts kind. The function of vitamin E within the weight loss program can be to counter that oxidation. Vitamin E along with zinc, vitamin C, and beta-carotene have been discovered to decrease danger of age associated macular degeneration within the landmark AREDS research famous above. Research has not supported any vital advantage of vitamin E up to now for glaucoma.

Fatty meals like oils, seeds, nuts, and wheat germ are good sources of vitamin E. However, excessive frying temperatures or excessive processing destroy vitamin E. Work round this downside by consuming extra unprocessed sources of oil and fats (salad oils, nuts, seeds) and also you’ll be extra more likely to meet your vitamin E necessities.

Strong bones could imply wholesome eyes

There has been hypothesis that vitamin D standing could also be associated to danger of macular degeneration. It seems that there are conflicting scientific opinions on the function, if any, vitamin D performs in defending from macular degeneration. However, there does appear to be a powerful affiliation between osteoporosis in ladies and age associated macular degeneration. As vitamin D is a key participant for robust bones and prevention of osteoporosis, I suppose the decision just isn't in on this nutrient because it pertains to eye well being.

Lifestyle and weight loss program methods for osteoporosis prevention embrace, however aren't restricted to:

getting enough calcium

assembly vitamin D necessities

getting enough vitamin C

consuming enough vitamin A (orange meals)

consuming vitamin Ok wealthy greens (inexperienced meals)

consuming the right amount of protein, not an excessive amount of OR too little

limiting dietary sodium

limiting alcohol consumption

smoking avoidance

being bodily lively

Strengthen your intestine well being when interested by diet for growing old eyes

New proof helps that our intestine micro organism additionally play a job in stopping macular degeneration. Every day we hear about how essential our intestine well being is to total well being, and right here is one more instance. Gut well being is all the time improved when the weight loss program is nutrient dense and people micro organism in your intestine are fed wholesome prebiotics. Prebiotic wealthy meals are the gas on your intestine micro organism. Fruits and greens are a sometimes a few of the greatest prebiotic meals you'll be able to feed these intestine micro organism. By “going green” and including orange meals to your weight loss program you can be feeding your intestine micro organism a nutritious diet.

Decrease your sodium

Lastly, you’ve all the time heard you need to watch your sodium. This is an effective advice for not simply blood stress, however your eye well being as effectively. Health care suppliers know that an excessive amount of salt or sodium can enhance blood stress. This could result in elevated intraocular stress within the eyes which might worsen glaucoma. Excessive sodium may additionally be a danger issue for cataract formation. Eat extra contemporary, unprocessed meals at house (vs. in a restaurant) to simply decrease your sodium consumption.

A number of phrases about omega-Three fatty acids and fish oil

Research has not supported a transparent preventative impact of those fat for cataracts, macular degeneration, or glaucoma. But, there was excessive hope that these fat may enhance a typical situation known as dry eye syndrome. The syndrome is so widespread, that one 2017 reference states that 25% of visits to eye care suppliers is for dry eye illness. Unfortunately, a 2018 NIH research didn't assist this line of considering. So, whereas these fatty acids can not at the moment be really useful for dry eye, they're essential to total well being. In reality, most Americans have too low of an consumption of those fatty acids, so sound diet methods would recommend getting these fat into the weight loss program whatever the impression in your eyes. Good sources of omega-Three fatty acids embrace fatty fish, flaxseed, chia seed, and walnuts.

A phrase on eye dietary supplements

Although meals is your greatest supply of lutein and zeaxanthin, dietary supplements are broadly obtainable. The American Optometric Association suggests a complement with 10 mg of lutein and a couple of mg of zeaxanthin. While there isn't any really useful consumption for lutein and zeaxanthin, a complement could possibly be a superb safeguard for those who aren’t constantly consuming quite a lot of fruit and veggies and/or are in danger for eye illness. It’s additionally really useful to take these dietary supplements with some fats to extend absorption.

Key factors on diet for growing old eyes

You can eat higher immediately, for more healthy imaginative and prescient sooner or later. Adequate diet for growing old eyes contains loads of inexperienced meals and even inexperienced tea. Add loads of orange meals, that are secretly inexperienced as effectively, and you might be off to a superb begin. All these inexperienced and orange meals can even offer you loads of vitamin C. Make certain you might be consuming sufficient zinc by consuming some good high quality protein from meat, poultry, or dairy meals. Keep your meals sources of vitamin E unprocessed and watch your sodium consumption. Make certain you strengthen your intestine micro organism with loads of fiber wealthy fruit and veggies of all colours. And, do not forget that your bone well being could also be tied to your visible future. Eat proper and keep lively to maintain your bones robust so you've gotten a “clearer” future.

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weightlossfitness2 · 5 years ago

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Nutrition for Aging Eyes: How to Eat to Preserve Vision

Nutrition for growing old eyes ought to embrace tons of inexperienced meals

Green meals are wealthy sources of plant chemical compounds known as lutein and zeaxanthin. Lutein and zeaxanthin are plant chemical compounds. These chemical compounds truly defend crops from ailments. But after we eat those self same chemical compounds, we’re additionally capable of achieve some safety as effectively. Lutein and zeaxanthin are anti-oxidants that filter dangerous high-energy blue wavelengths of sunshine. Common sources of blue gentle embrace daylight, fluorescent gentle, and LED televisions. Blue gentle publicity additionally comes from our digital toys-smart telephones, laptop displays, and tablets.

Key meals sources for these plant chemical compounds are nearly any inexperienced leafy vegetable. These inexperienced leafy greens are additionally really useful by the Glaucoma Research Foundation to cut back glaucoma danger. Topping the listing are spinach and kale (recipe). But, if you’re not a fan of these two greens, choose any inexperienced vegetable and you can be upping the percentages of getting this protecting nutrient into your physique after which to your eyes. Egg yolk is a non-vegetarian supply of each lutein and zeaxanthin.

Nutrition for growing old eyes ought to embrace orange meals

Orange coloured meals are a wealthy supply of beta-carotene. Your physique converts beta-carotene to the lively type of vitamin A after it’s eaten. Vitamin A helps stop dry eyes and night time blindness. Both beta carotene and vitamin A cut back eye infections.

Get sufficient vitamin C

Get sufficient zinc

Zinc is a mineral that prompts enzymes within the physique and performs a key function in serving to to supply the lively type of vitamin A in our visible pigment. Like lutein and zeaxanthin, zinc could be very concentrated within the eye. Poor night time imaginative and prescient and cataracts are linked to zinc deficiency. As the physique doesn’t produce zinc, it should come from meals or dietary supplements.

Get sufficient vitamin E

Strong bones could imply wholesome eyes

There has been hypothesis that vitamin D standing could also be associated to danger of macular degeneration. It seems that there are conflicting scientific opinions on the function, if any, vitamin D performs in defending from macular degeneration. However, there does appear to be a powerful affiliation between osteoporosis in ladies and age associated macular degeneration. As vitamin D is a key participant for robust bones and prevention of osteoporosis, I suppose the decision just isn’t in on this nutrient because it pertains to eye well being.

Lifestyle and weight loss program methods for osteoporosis prevention embrace, however aren’t restricted to:

getting enough calcium

assembly vitamin D necessities

getting enough vitamin C

consuming enough vitamin A (orange meals)

consuming vitamin Ok wealthy greens (inexperienced meals)

consuming the right amount of protein, not an excessive amount of OR too little

limiting dietary sodium

limiting alcohol consumption

smoking avoidance

being bodily lively

Strengthen your intestine well being when interested by diet for growing old eyes

New proof helps that our intestine micro organism additionally play a job in stopping macular degeneration. Every day we hear about how essential our intestine well being is to total well being, and right here is one more instance. Gut well being is all the time improved when the weight loss program is nutrient dense and people micro organism in your intestine are fed wholesome prebiotics. Prebiotic wealthy meals are the gas on your intestine micro organism. Fruits and greens are a sometimes a few of the greatest prebiotic meals you’ll be able to feed these intestine micro organism. By “going green” and including orange meals to your weight loss program you can be feeding your intestine micro organism a nutritious diet.

Decrease your sodium

A number of phrases about omega-Three fatty acids and fish oil

Research has not supported a transparent preventative impact of those fat for cataracts, macular degeneration, or glaucoma. But, there was excessive hope that these fat may enhance a typical situation known as dry eye syndrome. The syndrome is so widespread, that one 2017 reference states that 25% of visits to eye care suppliers is for dry eye illness. Unfortunately, a 2018 NIH research didn’t assist this line of considering. So, whereas these fatty acids can not at the moment be really useful for dry eye, they’re essential to total well being. In reality, most Americans have too low of an consumption of those fatty acids, so sound diet methods would recommend getting these fat into the weight loss program whatever the impression in your eyes. Good sources of omega-Three fatty acids embrace fatty fish, flaxseed, chia seed, and walnuts.

A phrase on eye dietary supplements

Although meals is your greatest supply of lutein and zeaxanthin, dietary supplements are broadly obtainable. The American Optometric Association suggests a complement with 10 mg of lutein and a couple of mg of zeaxanthin. While there isn’t any really useful consumption for lutein and zeaxanthin, a complement could possibly be a superb safeguard for those who aren’t constantly consuming quite a lot of fruit and veggies and/or are in danger for eye illness. It’s additionally really useful to take these dietary supplements with some fats to extend absorption.

Key factors on diet for growing old eyes

Please share this publish for those who discovered it enlightening. And, please share your feedback.

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The post Nutrition for Aging Eyes: How to Eat to Preserve Vision appeared first on Weight Loss Fitness.

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robertsmorgan · 6 years ago

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Plant-Based Diet: What to Eat, Avoid, Meal Plan, & More

At Global Healing Center, we believe the foundation for health and wellness is a whole food, plant-based diet, with fruits, vegetables, legumes, nuts, and grains that come directly from nature. After twenty years in the natural health industry, I know that eating a plant-based diet that avoids processed and packaged foods — adding in exercise and a positive attitude — will bring you the best results for your health and happiness.[1] As the famous Greek philosopher Hippocrates said, “Let food be thy medicine and medicine be thy food."

I have tried many diets, including raw vegan, gluten-free, fruitarian, and plant-based Keto. Currently, I follow a plant-based diet, focusing on organic whole food. I believe that being too strict in one's diet may lead to some challenges and even unhappiness, so I follow the 90/10 rule, eating strictly plant-based 90 percent of the time, with 10 percent allowed for the occasional consumption of raw goat or sheep cheese, but never meat or eggs. I also engage in intermittent fasting, and of course, regular exercise, meditation, and Global Healing Center supplements to balance out my nutrition.

Quick Tips to Start a Plant-Based Diet

A plant-based diet emphasizes whole, natural vegetables, fruits, nuts, seeds, and grains while minimizing or eliminating animal-based foods. Below are a few tips to make the transition.

Keep it simple: choose foods free of additives, preservatives, or a long list of chemical ingredients. Better yet, make everything from scratch.

Buy healthy snacks for when you get the munchies — carrot sticks, sugar snap peas, bananas with almond butter, nuts or a homemade trail mix.

Replace cane sugar with raw honey, agave, pure maple syrup, or Stevia leaf in recipes or in your coffee or tea.

Rotate new vegetables and fruits into your diet to keep your taste buds excited and more importantly, to maximize your nutrient intake.

Try a weekly meal prep: set aside a few hours per week to prepare food in bulk so that you always have clean, healthy options on hand.

Mind your micros: certain vitamins are harder to get enough of on a plant-based diet (e.g., iron, B-12). Add foods high in those nutrients to your menus, or add in high-quality supplements to reap all the benefits of plant-based eating.

What Is a Plant-Based Diet?

A plant-based diet emphasizes eating anything derived from plants — vegetables, grains, nuts, and seeds — while minimizing or excluding animal-derived products. While some may think a plant-based diet is merely another term for a vegetarian or even vegan diet because all three avoid meat, poultry, fish, dairy and eggs, there's a key difference. Plant-based diets underscore eating whole, natural foods and avoiding processed foods like tofu, seitan, or packaged items — even if they're technically vegan or vegetarian.

Plant-Based vs. Vegan and Vegetarian

Plant-based diets differ from vegan or vegetarian diets in a few key ways. First, let me define the difference between vegans and vegetarians, though. Lacto-ovo vegetarians eat dairy and eggs, while vegans avoid all animal products and also usually avoid purchasing, using, and wearing products made from or tested on animals. Vegans and vegetarians may eat processed foods, like tofu and packaged foods, and, in fact, may not even end up eating a healthy diet if too many of those packaged, processed foods end up on the menu. People eating a plant-based diet, in contrast, eat whole foods in a form as close to nature as possible — vegetables, fruits, nuts, seeds, and the like. Someone following a plant-based diet may choose to eat vegan or vegetarian and may choose either to use animal-based products or not. Some people following a generally plant-based diet may consume some animal products, but it comprises a very small portion of their diet.

Processed vs. Unprocessed Foods

One source of confusion is whether you can eat processed foods on a plant-based diet. Vegetarians and vegans often include processed foods like store-bought pasta, bread, crackers, or processed soy-based meat replacements in their diets. Those foods are not categorized as whole foods and therefore are not a central part of a plant-based diet.

Instead, plant-based diets focus on getting calories from unprocessed, whole foods, rather than processed ones. When eating a whole food plant-based diet, you should also avoid anything with added sugar, although you can eat items — especially homemade recipes — with raw honey, agave, pure maple syrup, and Stevia leaf.

What Should You Eat?

Not all plant-based diets are created equal. When following a whole food plant-based diet, you should try to eat foods in their natural state. Cooked foods or foods made from whole grains are acceptable — like whole grain sprouted bread. Always check the ingredients list and avoid chemicals, additives, colorings, and artificial flavorings. Choose organic whenever possible. If buying organic is too expensive to do with every food, refer to the Environmental Working Group's Dirty Dozen and Clean 15, a list of the worst and best fruits and vegetable for toxic chemicals.[2] Below are some specific foods I recommend for a plant-based diet:

Vegetables

Vegetables should be a large part of any plant-based diet. Some of the most nutrient-dense vegetables include:

Leafy greens: Kale, spinach, mustard greens, collard greens, Swiss chard, arugula, lettuce, microgreens (sprouted shoots of various kinds)

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage, radishes

Other non-starchy vegetables: Eggplants, bell peppers, avocado, okra

Squashes: Zucchini, pumpkin, winter squash, butternut squash

Tubers and starchy vegetables: Sweet potatoes, parsnips, cassava, daikon, Jerusalem artichoke, ginger, beets

Fruit

Fruits also form an important part of a plant-based diet, including juices, dried fruit, and fresh fruit. You can drink fruit juice, especially if you juice the fruits yourself or avoid anything with added sugars. But if you choose whole fruits over juices, you'll reap the benefits of heart-healthy fiber. You can also eat dried whole fruits, but if you are looking to reduce your sugar intake or lose weight, limit their consumption. Although you may eat all fruits on a plant-based diet, here is a list of some lower-sugar fruits:

Avocados

Strawberries

Grapefruit

Raspberries

Blueberries

Apples

Peaches

Oranges

Limes

Olives

Tomatoes

Legumes

Legumes contain loads of macronutrients and micronutrients and are an important source of protein for plant-based eaters.

Beans: black beans, kidney beans, lima beans, chickpeas, adzuki beans

Peas: green peas, snap peas, split peas, snow peas, black-eyed peas

Lentils: red lentils, yellow lentils, green lentils, orange lentils, black lentils

Peanuts

Whole Grains

All grains start out whole, but processing strips one or more parts of the seed or kernel, as well as protein within the grain. White flour and white rice are missing both the bran and germ of the grain, and thus many micronutrients as well.[3] Enriched or fortified grains have had previously stripped nutrients added back in — but these are not as healthy as those with their natural nutrients built in. I recommend the following whole grains (which are also gluten-free):[4]

Oats

Millet

Wild or brown rice

Amaranth

Buckwheat

All unrefined flours from these whole grain sources

Teff

Sorghum

Fats

There are many healthy fats and oils that can form an important part of your plant-based diet. Always look for organic options.

Cold-pressed oils: avocado, sesame, extra virgin olive oil (EVOO)

Coconut oil

Organic peanut oil

Nuts & Seeds

Nuts and seeds make a great snack on a plant-based diet, and seeds like quinoa can be served like a healthy grain in your meal plans.

Seeds: Quinoa, chia, sesame, flaxseed, hemp seeds, pumpkin seeds, sunflower seeds

Nuts: Pecans, walnuts, pine nuts, Brazil nuts, cashews, cacao, hazelnuts, coconut

Foods to Avoid

To get the maximum benefits for your body, mind, and spirit that eating whole, plant-derived nutrition can provide, eliminate these foods:

Meat

Red meat

Processed meat like cold cuts, bacon, lunch meat

Seafood and shellfish

Poultry

Pork

Dairy & Eggs

Milk

Cheese

Yogurt

Buttermilk

Eggs

Processed Foods

Sodas and energy drinks

Foods with added sugar

Refined flours

Hydrogenated oils and trans-fats such as margarine

Refined, highly processed oils with high omega-6 levels (soybean, canola, corn, cottonseed oils)

Processed "vegan cheese"

Plant-Based Foods to Avoid

Although these are technically allowed on a plant-based diet, I have found avoiding them leads to better overall health and well-being. Limit or avoid the following foods:

Corn and white potatoes

White rice

Grains containing gluten such as barley, rye, wheat

Soybeans

All genetically modified (GMO) foods

Example Plant-Based Diet Meal Plan

The following meal plan is an example of what following a plant-based diet could look like.

Day 1

Breakfast: Fresh fruit topped with coconut flakes

Lunch: Spinach salad with sliced almonds, olives, and sun-dried tomatoes served with homemade vinaigrette dressing

Dinner: Spicy mushroom stir-fry

Day 2

Breakfast: Oatmeal with fruit and nuts.

Lunch: Quinoa salad with lemon basil dressing; fresh fruit

Dinner: Green lentil salad with spiced carrots; side salad

Day 3

Breakfast: Whole grain sprouted bread with homemade sunflower butter

Lunch: Coconut chickpea curry

Dinner: vegan chili; paprika parsnip fries with lemon cashew cream

Health Benefits of a Plant-Based Diet

Not everyone follows a plant-based diet for weight loss, although that may happen if you continue eating this way. People often start a plant-based diet for health reasons — decreasing your risk of heart disease, diabetes, and obesity, for example — or alternatively, to support a more sustainable planet. Below are some of the benefits you might find after adopting this incredible way of eating.

Lose Weight

Eating a plant-based diet can help you lose weight. An oft-touted fact is that vegetarians generally have a lower body weight than people who eat both meat and vegetables. One review of 15 studies found that people who followed a vegetarian diet on doctor’s orders lost an average of 7.5 pounds. Men who started out heavier, and those who followed this way of eating for a longer period of time lost even more weight.[5] Overweight adults who ate various plant-based diets for six months lost more weight than those who ate meat. Vegans lost twice the weight of pescatarian (people who eat fish but no other meat), meat eaters, and even vegetarians who ate eggs and dairy — and decreased their levels of saturated fats to boot.[6] People on vegetarian weight-loss diets also felt equally full after a meal as those on meat-inclusive diets.[7]

Improve Your Heart Health

Plant-based diets may improve your cardiovascular health by lowering your cholesterol levels and balancing your blood pressure. While diets high in meat, dairy and unhealthy fats may clog arteries,[8] vegetarian diets, in contrast, can lower blood levels of low-density lipoprotein (LDL or "bad" cholesterol). People eating low-carb, high-protein plant-based diets with healthy fats may see even more pronounced heart health benefits.[9] Low-carb vegetarian diets may also lower blood sugar and blood pressure.[1, 10]

Boost Your Energy

Some people following a plant-based diet report feeling more energy and vitality.[11] The more alert you feel, you more you can do the things you love and the more fully you can live your life. One study found that people with osteoarthritis had significantly more energy, greater mobility, and less daily pain after eating a plant-based diet for just two weeks compared with people eating a standard omnivorous American diet.[12]

Make Your Belly Happy

The term microbiome describes the trillions of microorganisms (bacteria, fungi, and viruses) housed within the gut.[13] You can actually shift your microbiome to depression-busting, obesity-fighting probiotics — good microbes — by changing your diet to plant-based foods. Fermented sauerkraut, kimchi, kefir, and non-dairy yogurt are packed with healthy strains of intestinal bacteria that, with regular and diverse consumption, will help shift your microbiome in a positive direction.[14] To feed the probiotics, you need prebiotics — fibers from foods like garlic, bananas, onions, and radishes. A plant-based diet can include all these foods, improving your gut with every bite.

Help Planet Earth

Eating a plant-based diet is gentler on the planet. Rearing livestock leads to deforestation, which not only eliminates wildlife habitat but also worsens climate change by emitting greenhouse gases into the atmosphere. Livestock account for one-third of all greenhouse gas emissions on the planet — more than all global transportation combined — cars, trucks, trains, and planes.[15] Eating meat also exposes humans to bovine antibiotics, hormones, and other unnecessary chemicals. Reducing meat consumption lowers resource consumption.

Nutrients to Be Aware of on a Plant-Based Diet

Eating a plant-based diet has so many benefits that it's hard to believe it could do any wrong. However, when you avoid meat and dairy, you have to make sure you get enough of certain nutrients or you could experience deficiencies.

Protein

According to Harvard Medical School, most vegetarians (and this would include people eating a plant-based diet) get adequate daily protein, so this is not a serious health concern — despite that common but misinformed belief.[16] Many elite athletes and Olympians have trained and competed — and won — while eating healthy plant-based diets. You can get the protein your body needs from plant-based sources including legumes, nuts, and whole grains.

Vitamin B-12

Vitamin B-12 is found only in animal products. If you eat a plant-based diet, you could end up with a B-12 deficiency unless you take a supplement. Research shows that more than half of vegans and 7% of vegetarians are B-12 deficient.[17] Since dairy and eggs do contain B-12, lacto-ovo vegetarians may get enough — or may not. To be sure, all vegans and vegetarians should get their blood levels tested regularly and consume a highly absorbable B-12 supplement.

Iron

Since meat contains high levels of iron, when you avoid it in lieu of plant fare, you could end up with an iron deficiency, which can cause anemia. Some plant foods contain iron, but you may need to seek them out — along with foods that boost iron absorption. Phytic acid, a compound in some plant seeds, can prevent the body from absorbing certain essential minerals such as iron, zinc, and calcium. Phytic acid attaches to micronutrients, preventing the body from using them. Taking the enzyme phytase supplementally can help break down phytic acid in your diet.[18]

Calcium

Most people who eat a plant-based diet tend to get plenty of calcium, especially if you eat calcium-rich dark green leafy vegetables, like spinach and kale. But if you're not a fan of these, or you fall into a category of older women who need more of this mineral, calcium orotate is your best choice with 90 to 95 percent absorption. Calcium should always be taken with magnesium, which further aids its use and absorption in the body. Vitamin D3 is also needed for optimal calcium absorption.

Omega-3 Fatty Acids (DHA)

Although plant-based diets and omnivorous diets tend to have equal intakes of α-linolenic acid (ALA) fatty acids, plant-based diets tend to contain lower levels of two other omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)[19] which are critical to preventing and managing certain chronic conditions, including coronary heart disease.[20] Make sure you get enough in your diet.

Vitamin D

Vitamin D3 is actually a hormone that maintains strong bones and balances calcium levels in the body, among other things. And while our bodies produce it when exposed to the ultraviolet B rays of the sun, people farther from the equator are often vitamin D-deficient. People eating a plant-based diet tend to have lower levels of D3, since this vitamin is mainly found in fortified, processed foods, like breakfast cereal, juices, and margarine, or soy and cow's milk — all things you'll avoid on a plant-based diet.[21]

Is a Plant-Based Diet Right for You?

There are countless reasons to eat a plant-based diet. For starters, you may lose weight, reduce your risk of metabolic disorders and other health ailments, and you'll steer clear of food additives and chemical preservatives.

I recommend starting slowly. Gradually eliminate dairy and meat over six months to one year. This slow process allows your body to adjust and helps you to avoid side effects, which may include fatigue or weakness due to the initial detoxification process of ridding the body of meat and animal products.

People taking medications should take extra precautions, since diet changes can affect how your body processes these pharmaceuticals.[22] Plus, slowly introducing high fiber-foods like those in the plant-based diet can help offset potential stomach upset that could come from a more sudden shift.[13] If possible, consult your physician and seek the help of a nutritionist before changing your diet.

Points to Remember

A whole food plant-based diet includes fruits, vegetables, legumes, nuts, and grains that come directly from nature and is the foundation for optimal health and wellness. While vegetarians may eat processed and packaged foods, plant-based diets focus instead on eating whole foods, making recipes from scratch, and eating as close to a food's natural form as possible.

Benefits of a plant-based diet include improving your heart health, losing weight, boosting your energy levels, and improving digestion. A plant-based diet is also friendlier to the planet and animals. On a plant-based diet, you may need to seek out certain nutrients, including B-12, iron, and vitamin D. We highly recommend adopting a plant-based diet for your health and well-being, and as the best choice for the environment.

Have you tried a plant-based diet? Share your experience in the comments below!

The post Plant-Based Diet: What to Eat, Avoid, Meal Plan, & More appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/plant-based-diet/

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