Vegetarian Foods: Powerful for Health
World-renowned figures as diverse as philosophers Plato and Nietzsche, political leaders Benjamin Franklin and Gandhi, and pop icons Paul McCartney and Bob Marley have all advocated a vegetarian diet. Science is also on the side of vegetarianism. Multitudes of studies have demonstrated the remarkable health benefits of a vegetarian diet. Now we even have one of the most comprehensive studies performed that has given us the very conclusive evidence that abstaining from meat and meat-containing foods is equivalent to turning off cancer cell growth*.
“Vegetarian” is defined as avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh, but do eat animal products such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk, cheese, etc.). The ranks of those who abstain from all animal products are rapidly growing; these people are referred to as pure vegetarians or vegans. Scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, so vegan diets are the healthiest overall.
Research has shown that vegetarians are 50 percent less likely to develop heart disease, and they have 40 percent of the cancer rate of meat-eaters. Plus, meat-eaters are nine times more likely to be obese than vegans are.
The consumption of meat, eggs, and dairy products has also been strongly linked to osteoporosis, Alzheimer’s, asthma, and male impotence. Scientists have also found that vegetarians have stronger immune systems than their meat-eating friends; this means that they are less susceptible to everyday illnesses like the flu. Vegetarians and vegans live, on average, six to 10 years longer than meat-eaters.
A plant-based diet is the best diet for kids, too: Studies have shown that vegetarian kids grow taller and have higher IQs than their classmates, and they are at a reduced risk for heart disease, obesity, diabetes, and other diseases in the long run. Studies have shown that even older people who switch to a vegetarian or vegan diet can prevent and even reverse many chronic ailments.
Cancer Protection
A major report published by the World Cancer Research Fund in 1997 recommended we lower our risk of cancer by choosing predominantly plant-based diets rich in a variety of vegetables and fruits, legumes and minimally processed starchy staple foods, and to limit the intake of grilled, cured and smoked meats and fish. These methods of preparing meat produce polycyclic aromatic hydrocarbons and heterocyclic amines which are carcinogenic.
Over 200 studies have revealed that a regular consumption of fruits and vegetables provides significant protection against cancer at many sites. People who consume higher amounts of fruits and vegetables have about one-half the risk of cancer, especially the epithelial cancers. The risk of most cancers was 20-50% lower in those with a high versus a low consumption of whole grains.
About three dozen plant foods have been identified as possessing cancer-protective properties. These include cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs (carrots, celery, cilantro, caraway, dill, parsley), other fruits and vegetables (citrus, tomatoes, cucumber, grapes, cantaloupe, berries), beans (soybeans), whole grains (brown rice, oats, whole wheat), flaxseed, many nuts, and various seasoning herbs (garlic, scallions, onions, chives, ginger, turmeric, rosemary, thyme, oregano, sage, and basil).
These foods and herbs contain of host of cancer-protective phytochemicals such as carotenoids, flavonoids, isothiocyanates, isoflavones, ellagic acid, glucarates, curcurmins, liminoids, lignans, phenolic acids, phthalides, saponins, phytosterols, sulfide compounds, terpenoids, and tocotrienols. These beneficial compounds alter metabolic pathways and hormonal actions that are associated with the development of cancer, stimulate the immune system, and have antioxidant activity.
Anthocyanin pigments, the reddish pigments found in fruits, such as strawberries, cherries, cranberries, raspberries, blueberries, grapes, and black currants, are very effective in scavenging free radicals, inhibiting LDL cholesterol oxidation and inhibiting platelet aggregation. Various terpenoids in fruits and vegetables, and tocotrienols in nuts and seeds facilitate lower blood cholesterol levels, by inhibiting HMG-CoA reductase. Garlic, onions and other members of the Allium family, contain a variety of ajoenes, vinyldithiins, and other sulfide compounds that have antithrombotic action and may lower blood cholesterol and triglyceride levels.
A number of studies have shown that legumes lower blood cholesterol levels, improve blood sugar control, and lower triglyceride levels. Since beans are good sources of soluble fiber, vegetable protein, saponins, phytosterols and polyunsaturated fat, consuming a diet rich in legumes will lower risk of heart disease.
In the Nurses’ Health Study, the highest consumption of whole grains was associated with about a 35-40% reduction in risk of heart disease, stroke, and type 2 diabetes. In the Adventist Health Study a regular consumption of whole wheat bread was associated with a 40 to 50% reduced risk of fatal and non-fatal heart disease.
Here is a summary of why you may want to consider being vegetarian:
1) Weight loss
The first and most obvious benefit of quitting meat and dairy products is weight loss. Without doing anything else you will most likely lose a little weight and over time, you will get back to your natural weight. It is not very often you see an overweight vegetarian.
2) More energy
When your meals consist of vegetables and fruit, your blood sugar will become much more stable. As a result, your energy level will be consistent and you will not get that fatigue feeling after meals.
3) Good conscience
You save many lives when you do not eat meat. A cow weighs about 1000 pounds. A pig weighs about 250 pounds when it is going to slaughterhouse. How many pounds of meat do you eat each week? In a lifetime, that is a lot of animals saved.
4) More money
The average vegetarian spends less money on food than non-vegetarians do. How much you can save depends on how much you eat. The average family saves $10-$15 a day, just by being vegetarians. And how much more savings exist on the “health care” end of the equation? Well, ask yourself: ‘What is the cost I’d be willing to pay to save my health?’
5) Helping the environment
Less farm animal means less pollution. Circle 4 Farms in Utah, which raises 2.5 million pigs every year, creates more waste than the entire city of Los Angeles. This is worth thinking about.
6) You will be healthier
More fruits and vegetables mean more vitamins for you. Less meat means fewer toxins and unwanted hormones in your body. Your immune system will greatly improve after replacing meat with more greens.
7) Avoid heart disease
Cardiovascular disease is often connected with a diet full of saturated fats and cholesterol from meat and dairy products. The average person eating a meat-based diet has 50% chance of dying from a heart disease. If he go vegetarian this decrease to 15%, furthermore if he also cuts out all dairy products this goes all the way down to 4%.
Your body will be built of quality
You are what you eat and your body creates your cells of whatever you are putting into your mouth. Fruits and vegetables are life. Becoming vegetarian “detox” your body naturally.
9) Your bones will last longer
At age 65, the average woman has a bone loss of 35%. A vegetarian woman has an average loss of 18%, at the age of 65. This is because a non-vegetarian gets excessively much protein. At overage, meat eaters get about 150% more protein each day than they need.
10) You will live longer
Now you know that living on a non-meat diet drastically decrease your chance for dying from heart failure and other obese connected diseases. However, did you know that it would reduce your risk of getting cancer? A recent study shows that red meat is associated with breast cancer. Vegetarian’s immune systems are in much better shape than meat-eaters. Maybe this has something to do with it.
You have nothing to lose and a lot to gain by choosing to eat more plant-based foods!
The Health & Wellness Institute
*Please refer to The China Study
