You may feel more virtuous when you eat a salad versus a large order of cheesy fries, but the perks go far beyond consuming fewer calories. You’ll also get a much heftier dose of antioxidants and phytonutrients with the lighter meal.
Do you still need more reasons to go out and buy some carrots and hummus? Here’s how a diet full of fruits and veggies will help you be more mindful of your health.
You’ll get more filling fibre
Heart disease remains the number one killer of men and women worldwide. Could a diet rich in fruits and veggies decrease your chances of ending up a statistic? According to a recent study in the BMJ, increasing your dietary fibre intake correlates with a lower risk of coronary heart and cardiovascular diseases. You can find this substance in plant-based foods.
Any plant-based food has fibre—varying your meals will ensure that all those happy gut bacteria have the fuel they need to do their jobs. Doctors recommend a minimum of 38 grams of fibre per day for men and 28 for women.
Your heart isn’t the only organ that will benefit from an increase in your fibre intake. Your colon will also thank you. Fibre will draw water into your stool, making going to the bathroom easier and more comfortable. You’ll also decrease bloating and gassiness, although you may feel a mild bit of discomfort if you’ve previously eaten a diet high in processed foods and low in fibre, as your digestive system adjusts.
However, the results are worth the wait—it won’t take long to adjust to your new, healthier diet. You’ll find that you enjoy better energy levels and even an improved mood as your gut microbiota send a constant stream of messages to your brain, directing which neurotransmitters to release and when. For example, your intestines manufacture 95 percent of your body’s serotonin, a neurotransmitter associated with positivity.
You’ll increase your antioxidant intake
What do antioxidants do? Quite a lot, including preventing multiple diseases like cancer. These tiny powerhouses fight off damaging free radicals that seek to strip electrons away from your body’s cells, which can cause damage or death.
Where do you find these substances? In plant-based foods.
Scientists don’t fully understand what each antioxidant does, although they’ve classified some. You probably recognize many of the nutrients on this list:
- Anthocyanins: These have anti-diabetic, anti-cancer and anti-inflammatory properties. They also reduce your risk of cardiovascular disease.
- Beta-carotene: This substance converts to vitamin A in your body. It may slow cognitive decline and help you keep your strength as you age.
- Catechins: These substances that show up in green tea, certain berries and chocolate have powerful neuroprotective effects. They may help improve your brain’s signaling pathways, keeping you sharper as you age.
- Cryptoxanthin: This substance occurs in citrus fruits, papayas and persimmons. It has antioxidant, anti-inflammatory and anti-cancer properties and may decrease your risk of developing atherosclerosis.
- Flavonoids: Flavonoids are the biggest antioxidant group with over 6,000 varieties. Some of the most well-known flavonoids are quercetin and kaempferol.
- Lignans: These substances occur in the greatest abundance in flaxseeds, although you’ll also find them in pepitas and sunflower seeds. Some researchers believe they have anti-cancer properties. They’re also valuable to women in regard to regulating the menstrual cycle.
- Lutein: You can find this antioxidant in abundance in the eyes. It occurs in foods like egg yolks, kale and spinach. Sufficient intake may prevent cataracts and age-related macular degeneration.
- Lycopene: Lycopene occurs in red veggies like tomatoes. It’s a potent ally in the war against prostate cancer and may reduce your risk of cardiovascular disease.
- Polyphenols: These substances, likewise, will protect your cardiovascular health. They’ll help keep your blood vessels flexible, promoting good circulation. Additionally, they may help control your blood sugar, which is useful if you have insulin resistance or type 2 diabetes.
Antioxidants also include vitamins such as A, D and E, and minerals like selenium. While you can buy over-the-counter supplements containing many of the above nutrients, they work best in synergy with other foods.
You can colour-code your diet
Your body will absorb nutrients from whole foods that are close to their natural form much more efficiently than it’ll absorb them from supplements. But how can you ensure you get a sufficient intake of everything you need if you don’t have the cash to keep a professional nutritionist and personal chef on duty?
Please, don’t stress. In her infinite wisdom, Mother Nature has provided human beings with a handy color-coding chart to help us get a sufficient intake of various antioxidants and phytonutrients.
According to Dr. Deanna Minich, author of The Rainbow Diet, selecting fresh fruits and veggies in every hue will ensure that you get a sufficient intake of each nutrient. The shades correspond to various substances—for example, anthocyanins are found in blue foods and beta-carotene is found in orange ones.
You’ll start to find bland food boring
Are you a mindless grazer? A diet full of fresh fruits and veggies explodes with flavour. After a while, your taste buds will adapt to the richer taste profile. This development could help you shave off unwanted pounds.
For instance, you might be prone to snacking on pretzels and crackers at your desk. How often have you found yourself scraping the bottom of the bag for the last salty bits, and then realizing you can’t even remember consuming the rest, because you were busy doing something else like working or watching TV?
A salad with sweet mango and spicy peppers wakes up your taste buds. It says, “Pay attention to me; I’m eating here.” Noticing the richness as you take each bite will make blander foods pale by comparison. You might not crave crackers again until your next bellyache.
Overly processed foods containing white flour can put you on the fast track for type 2 diabetes. The stuff is rapidly absorbed by the body, causing blood sugar spikes. The alloxan produced as a byproduct of white flour production can also damage your pancreas—your insulin-producing organ—creating a perfect storm for developing problems.
You’ll view meat as a side dish
Finally, including more fruits and veggies in your diet will help you reduce your meat consumption. Many cultures treat meat as a complement to the main course instead of the feature, and North Americans would do well to emulate these habits for several reasons.
From a global perspective, meat consumption contributes to 14.5 percent of the greenhouse emissions worldwide. Plus, many people in the world suffer from hunger. Cutting back on your burger intake will benefit the effort to halt climate change, and it may encourage farmers to devote more arable land to feeding hungry humans instead of clearing it for cows.
Furthermore, some meats will increase your cancer risk. The World Health Organization (WHO) classifies processed meats as carcinogenic and red meats as probable carcinogens. Eating too much of these only increases your risk of developing colorectal cancer.
Does this mean you’re better off adopting a vegetarian or vegan diet? Not exactly. Recent research does correlate meat consumption with a longer life expectancy overall. Your best bet may be to make fruits and veggies the mainstay of your diet while treating meat as an occasional indulgence.
Mindful eating from a wide perspective
Including more fresh fruits and vegetables in your diet is one of the best ways to improve your overall health. You’ll enjoy a healthier antioxidant and fibre intake, thereby nourishing your body with the fuel it needs to heal and perform at its best.
You’ll also recognize the way your food choices impact your world as a whole. Practice mindful eating with a diet of fresh fruits and veggies and improve your overall health.
Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians. Please refer to the full text of our medical disclaimer.
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