Introduction
Nowadays, people are becoming increasingly concerned about their physical and dietary habits due to increased sedentary lifestyles and food preservatives. As a result, they choose to adopt healthier habits to reduce various risks and mortality. One way people decide to do this is through a plant-based diet, which mainly consists of plants such as fruits, vegetables, nuts, seeds, and whole grains. This type of diet is becoming increasingly popular as people are learning about its advantages, which revolve not only around improved moods but also physical characteristics, eliminating various diseases. Thus, plant-based diets have been proven to have numerous benefits, including reducing the risk of cancer, maintaining a healthy weight, and boosting heart health.
Reducing the Risk of Cancer
The first benefit that must be considered is the reduced risk of diseases. Vegetarianism is becoming increasingly popular, and some research indicates that it may be linked to a reduced risk of cancer in general. The decreased incidence of colon cancer among vegetarians and vegans is in line with prior research demonstrating a negative influence of meat consumption (Watling et al., 2022). The decreased BMI of vegetarian women may account for their decreased risk of menopausal breast cancer (Watling et al., 2022).
Moreover, research has shown that consuming a plant-based diet can help reduce the risk of the majority of cancer types. According to the World Health Organization (WHO), about one-third of cancers can be prevented by factors within our control, such as our diet (WHO, 2022). Plant-based diets are rich in antioxidants, vitamins, and minerals that help fight off cancer cells.
Additionally, it is necessary to mention the kinds of elements that contribute to lower risks of cancer. The primary dietary supply of fiber and other mineral elements is plant-based nutrition, which includes fruits, vegetables, grains, nuts and seeds, lentils, and oils (Molina-Montes et al., 2020). Especially plant bioactives with well-known anticarcinogenic characteristics include fiber, sulfides, carotenoids, and polyphenols, found in meals such as cruciferous and allium plants, tomatoes, green tea, and whole grain cereals (Molina-Montes et al., 2020).
As such, it is anticipated that plant-based meals will have anti-inflammatory and antioxidant benefits against the onset of cancer (Molina-Montes et al., 2020). Consuming plant-based meals to maintain an appropriate diet has therefore been linked to lower cancer risk, while poor nutrition is a recognized risk factor for several forms of cancer (Molina-Montes et al., 2020). Thus, due to anti-inflammatory features, a plant-based diet can help avoid cancer.
Maintaining a Healthy Weight
Furthermore, obesity is a significant health concern worldwide, and it can lead to health problems such as diabetes, heart disease, and cancer. This is the case when plant-based diets are effective in maintaining a healthy weight. Plants are low in calories and high in fiber, which helps to keep a person feeling full for extended periods (Ivanova et al., 2021). However, there are additional characteristics that must be considered.
While some groups of people might switch to a plant-based diet, other groups find it suitable for weight control. The findings imply that plant-based foods may help some patient groups with their body weight (Tran et al., 2020). The impact of the various treatments varies depending on the particular plant-based diets tested due to limits in fat consumption in several trials, followed by lower calorie intake (Tran et al., 2020). An improvement in fiber, polyunsaturated fats, and plant proteins, together with a decrease in calories, trans fats, and animal proteins, may be utilized to justify the weight loss (Tran et al., 2020). As a result, in addition to the protective features of a plant-based diet in the context of cancerous conditions, such dietary habits can help maintain a healthy weight.
Boosting Heart Health
Finally, plant-based meals can contribute to another vital health factor that cannot be disregarded. It has long been researched how the plant-based diet connects to better heart health. Research has shown that people who consume plant-based diets have a lower risk of heart disease (Quek et al., 2021). This can be explained by plant-based diets being low in saturated fats and high in fiber, which facilitates the reduction of cholesterol levels.
Nowadays, there is increasing research showing that plant-based diets and eating practices may demonstrate positive cardiovascular effects. Increased plant-based food intake has been shown to lower plasma triglyceride levels and systolic blood pressure, thereby protecting against overweight and recurrent diabetes (Quek et al., 2021). Additionally, it has been shown that plant-based meals are linked to better quality of life, including better sleep, a lower risk of mental health issues, and a slower pace of cognitive decline, in addition to lowering risk factors for cardiovascular disease (Quek et al., 2021). Therefore, in combination, these factors contribute to optimal heart health.
However, it can also be helpful to consider elements that contribute to positive cardiovascular outcomes. Vitamin E, beta-carotene, potassium, magnesium, vitamin C, and vitamin E are protective elements that may be found in vegan food (Koutentakis et al., 2023). Because of its health benefits on endothelial function and arterial homeostasis, potassium has been shown to lower blood pressure and the risk of stroke (Koutentakis et al., 2023).
Due to its impact on glucose metabolism, in addition to its anti-inflammatory, vasodilatory, and antiarrhythmic properties, magnesium has also been connected to improved cardiometabolic results (Koutentakis et al., 2023). The vegetarian diet has fewer calories and trans fats than omnivore diets, which protects against cardiovascular risk diseases, according to a meta-analysis (Koutentakis et al., 2023). The scientists found that the lipid profile had improved and that fasting blood glucose and BMI had decreased (Koutentakis et al., 2023). Thus, protective factors of vegetarian foods help regulate different processes that control heart health.
Conclusion
Hence, it has been demonstrated that plant-based diets offer several advantages, such as lowering the risk of cancer, preserving a healthy weight, and enhancing heart health. Studies have shown that eating a plant-based diet can lower the chance of developing most cancer forms. Plant-based diets are expected to help prevent the development of cancer by reducing inflammation and boosting antioxidant levels.
Moreover, obesity is a significant global health issue and can result in conditions like diabetes, heart disease, and cancer. When plant-based diets are successful in helping people maintain a healthy weight, this is the case. Vegetables are high in fiber and low in calories, which helps people feel fuller for longer.
Lastly, plant-based diets can support yet another crucial aspect of health that cannot be ignored. The connection between a plant-based diet and greater heart health has long been studied. According to research, those who eat a plant-based diet are less likely to develop heart disease.
References
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Koutentakis, M., Surma, S., Rogula, S., Filipiak, K. J., & Gąsecka, A. (2023). The effect of a vegan diet on the cardiovascular system. Journal of Cardiovascular Development and Disease, 10(3), 94.
Molina-Montes, E., Salamanca-Fernández, E., Garcia-Villanova, B., & Sánchez, M. J. (2020). The impact of plant-based dietary patterns on cancer-related outcomes: A rapid review and meta-analysis. Nutrients, 12(7), 1-29. Web.
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