With the help of plant based diet, we can meet the lack of all the minerals that give us non -veg diet. We can also reduce cholesterol through plant based diet
Whenever we leave non -vegetarian or decrease it, this question is big, will we get that much protein in our diet or will you be able to get more minerals that meet meat? The answer is yes. With the help of plant based diet, we can meet the lack of all the minerals that give us non -veg diet. Not only this, through plant based diet, we can also reduce cholesterol or say that it can be kept under control. Today we will understand what are the benefits of plant based diet with the help of experts and how we can provide enough nutrition to the body despite leaving meat with the help of them.
What is a plant-based diet? (What is a plant-based diet?)
Plant-based diet does not mean that you only eat salad and live in soup. This means that you include more and more plants in your diet, such as fruits, vegetables, lentils, nuts, seeds, and products made of eggs and milk can also be included if you want. . When you eat a plant-based diet, you are choosing healthy options instead of meat and processed foods that are not only good for your body but also help to control cholesterol.
How to complete meat shortage with plant product? (How to compensate for the Lack of Meat With Plant Products?)
According to Nutrition therapist Vikram Singh Meena, if you are reducing or leaving the meat, you may be missing things like protein, iron, calcium, and omega-3 fatty acids. But all these minerals can also be found in the plant-based diet like-
1. Protein
When we talk about leaving meat, there is a fear of protein deficiency first. But you know that protein is not just in meat, many plant-based products also contain plenty of protein.
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Lentils – These are the best source of protein. Pulses, gram, moong, lentils – all of these will give all the amino acids to your body which are necessary for your muscles and immune system.
Tofu & Tempeh- These soy products are rich in protein and can be met by meat deficiency. You can include Tofu in almost any dish.
Quinoa- This is a superfood that has a lot of benefits besides protein. It acts like a whole grain and has all the nine essential amino acids.
Nuts & seeds- Almonds, walnuts, chia seeds, flax seeds, they not only give protein but also contain healthy fats and fiber.
2. Iron (Iron)
Spinach and green leafy vegetables- Spinach, Bathua, fenugreek, all of them contain iron. You can eat them by putting them in salads, soup, or vegetables.
Soy products- Tofu also contains iron, so include them in your diet is the best option to give iron to the body. You can easily include them in your daily diet.
Beans and Lentils- Black beans, rajma, moong dal, iron is also very good. These include minerals like protein, calcium.
Vitamin C rich foods-Vitamin C is also necessary to absorb iron properly. Therefore, foods like orange, lemon, amla, tomato should also make a part of the diet. These two will work together and help improve your iron level.
3. Calcium
Getting calcium means that we often understand the product made of milk or milk, but it can be easily found in a plant based diet. Such as spinach or any other green vegetable. Calcium is found in green vegetables. Apart from this, you can include almond milk in the diet instead of milk. This is a good and healthy option, especially for Vegan people.
4. Omega-3 fatty acids
For omega-3, fish is usually asked to eat, but it can also be easily found in a plant-based diet. In this, you include chia seeds or walnuts. Both of them are good sources of omega 3 fatty acids. Apart from these, you can easily get minerals by including flax seeds in the diet.
Benefits of a Plant-Based Diet)
1. Cholesterol will be less
A report by Harvard Health says That plant-based diet contains fiber, antioxidants and healthy fats, which help reduce cholesterol. Especially saturated fats that are in meat can increase cholesterol.
Plant foods are very low in saturated fats, and they contain monounsaturated and polyunsaturated fats, which are good for the heart. Green vegetables, fruits, pulses and grains contain fiber, which reduces LDL (bad cholesterol). Things such as olive oil and avocado contain monounsaturated fats, which increase good cholesterol (HDL) and reduce bad cholesterol (LDL).
2. Help in blood pressure control
Blood pressure can also be controlled by a plant-based diet. Fruits, green leafy vegetables and pulses contain potassium which keeps blood pressure normal.
3. Help in losing weight
If you are thinking of weight loss, the plant-based diet can be quite beneficial. It contains less calories and due to fiber, the stomach remains full for a long time, which reduces the chances of overating.
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