Benefits of a plant-based diet; This diet is more than just a diet; it is a complete plan for living a healthy life. Following a diet plan based on plant resources, we are contributing not only to saving our lives but also the lives of this planet.

A plant-based diet, as we are very familiar with now, is consuming more plant foods and limiting the intake of animal foods.

This has immense benefits which are uncountable. We have tried our best to enlist the major benefits which are impacting human and environmental health.

What are the benefits of a plant-based diet?

In the list of a plant-based diet, there are various types of benefits, such as physical, mental, and environmental benefits. In this article, I am trying to explain the plant-based diet benefits.

The benefits of a plant-based diet are divided into three categories.

1. Physical health benefits of a plant-based diet
2. Mental health benefits of a plant-based diet
3. environmental benefits of a plant-based diet

A chart of the benefits of a plant-based diet

Physical health	Mental health	Environmental
1. reduces the risk of developing type 2 diabetes and improves kidney function	12. A plant-based diet decreases inflammation in the brain cells.	16. A plant-based diet helps in reducing greenhouse gas emissions.
2. A plant-based diet reduces the risk of heart disease.	13. A plant-based diet helps regulate mood.	17. It reduces our carbon footprint.
3. It lowers the levels of bad cholesterol.	14. This diet is protective against depression and depressive symptoms.	18. It helps in saving water and land resources.
4. It reduces the risk of cognitive impairment and dementia.	15. Cognitive impairment and dementia.	19. A plant-based diet reduces the impact of climate change.
5. It improves gut health.		20. It helps in conserving our planet.
6. A plant-based diet reduces the risk of cancer.
7. It helps in reducing arthritis pain.
8. It lowers our Blood pressure.
9. It decreases the risk of stroke.
10. A plant-based diet also helps in losing weight.
11. It reduces inflammation.

physical benefits of a plant-based diet

1. reduces the risk of developing type 2 diabetes and improves kidney function

In many studies, it has been found that a plant-based diet enriched with high-quality plant foods has lower saturated fat, which reduces the risk of developing type 2 diabetes. And in type 2 diabetics, the plant-based diet protects the patients from developing kidney diseases and also helps in reversing the type 2 diabetes itself.

It improves kidney function, which has reduced the mortality rate in patients with chronic kidney disease.

2. A plant-based diet reduces the risk of heart disease.

A plant-based diet is full of fibre, zero dietary cholesterol and a low amount of saturated fat, which is the healthiest for heart health. That’s why consuming a sufficient amount of plant foods is good for heart health.

Plant foods also have anti-inflammatory properties that help in preventing heart disease.

3. It lowers the levels of bad cholesterol.

Much research has been done on the impact of a plant-based diet on cholesterol levels and it was found date individuals consuming a plant-based diet have lower concentrations of TC and LDL cholesterol in their blood.

4. It reduces the risk of cognitive impairment and dementia.

In a report published in 2017 in Frontiers in Aging Neuroscience, it mentioned that high intakes of fruits and vegetables are directly correlated with a reduced risk of cognitive impairment and dementia. Plant foods are abundant in antioxidants, vitamins, and folate that have significant mental benefits.

5. It improves gut health.

A plant-based diet that has lots of fibre is essential for regulating a healthy gut microbiome. A healthy microbiome supports our overall health. It promotes a high-functioning metabolism, a strong immune system, healthy bowel movement, and an appropriate level of hormones that contribute to adequate appetite regulation.

6. A plant-based diet reduces the risk of cancer.

Many studies have suggested that the risk of cancers like heart, colorectal, gastrointestinal, and prostate can be reduced by consuming a plant-based diet. Plant-based foods are anti-inflammatory and have an abundance of phytochemicals that protect against cellular damage. This helps in protection against cancer.

7. It helps in reducing arthritis pain.

A plant-based diet is low in fat and high in fibre, significantly reducing inflammation, lowering pain levels and enhancing motor functioning. Due to these properties, sticking to this diet has worked wonders for arthritis patients.

8. It lowers our Blood pressure.

Several studies have proved that following a plant-based diet reduces blood pressure that decreases the risk of developing heart disease, stroke and type 2 diabetes and hypertension.

9. It decreases the risk of stroke.

The risk of high stroke increases if we have high blood pressure, diabetes or heart disease or high cholesterol. As mentioned in the above points, consuming plant foods reduces the risk of all these health issues, hence when they decrease. The risk of stroke also decreases.

10. A plant-based diet also helps in losing weight.

A plant-based diet is also a low-fat diet plan, has fewer calories and is high in fibre. All these properties together help in losing weight and maintaining a healthy weight.

11. It reduces inflammation.

A plant-based diet is composed of nutrients that are proven in many studies to reduce inflammation. When the inflammatory response is too strong, it can cause long-term conditions like type 2 diabetes or heart problems.

Mental health benefits of a plant-based diet

12. A plant-based diet decreases inflammation in the brain cells.

Plant foods are high in antioxidants and phytochemicals, which help in repairing damage and decreasing inflammation in the brain cells.

13. A plant-based diet helps regulate mood.

Plant foods help to restore balance to neurotransmitters that regulate mood.

14. This diet is protective against depression and depressive symptoms.

Plant-based foods have phytochemicals called quercetin, which works like a natural antidepressant. Quercetin increases the number of neurotransmitters in our brain, which helps regulate mood.

Apples, kale, grapes, onions, and green tea are rich in quercetin, and can therefore be consumed for protection against depression.

Inflammation in the brain cells also leads to depression, feelings of anxiety, stress, and hopelessness. This can again be reduced by intaking plant foods as mentioned in previous points

15. Cognitive impairment and dementia.

The environmental benefits of a plant-based diet

16. A plant-based diet helps in reducing greenhouse gas emissions.

Switching our diet to plant-based instead of meat and dairy has a greater impact on reducing greenhouse gas emissions. Animal farming needs more resources, which leads to more emissions of greenhouse gases.

This can be simplified to understand: the production processes of meat and dairy need to clear forests for animal pasture. Then it produces millions of tonnes of animal feed using large amounts of land and water, and then an immense amount of waste is generated by cows, pigs, chickens, and other farm animals. Every step of this production process or animal farming generates greenhouse gases, which account for more than transportation. And it can be significantly reduced by 90% by following a plant-based diet.

17. It reduces our carbon footprint.

Every individual has a carbon footprint. A carbon footprint is the net total of the greenhouse gas emissions produced by an individual’s actions.

If we consume more dairy or meat, we are contributing more to greenhouse gas emissions by increasing the production of meat and dairy. When we switch to plant-based foods, we automatically reduce our contribution to greenhouse gas emissions because plant foods emit fewer greenhouse gases.

18. It helps in saving water and land resources.

Animal farming uses a much larger amount of natural resources like water and land in comparison to agriculture farming. Hence, shifting to a plant-based diet contributes to saving these natural resources.

19. A plant-based diet reduces the impact of climate change.

Because plant-based foods produce the fewest greenhouse gases and significantly reduce our carbon footprint, they help to reduce global warming and restore our atmosphere and environment. In turn, this lessens the effects of climate change and makes it less likely that natural disasters will happen.

20. It helps in conserving our planet.

Plant-based farming leads to the conservation of our natural resources and better health for not only humans but the whole planet. It decreases pollution and reduces the chance of natural disasters. It is sustainable growth and development.

Conclusion

All these benefits, whether physical, mental, or environmental, lead towards one big goal: a healthy, long life for human beings and the Earth. Who would not want this? Every one of us desires to have a healthy, happy, and long life.

So switch to a plant-based diet according to your convenience and enjoy its benefits.