Plant -based nutrition: what you should know

Plant -based nutrition: what you should know

plant -based nutrition: what you should know

A plant -based diet is becoming increasingly popular worldwide. But what exactly is behind this trend and what is the advantages and disadvantages of a diet that is mainly based on vegetable foods? In this article we will explain everything important to you about plant -based nutrition.

What is a plant -based diet?

In the case of a plant -based diet, the focus is on vegetable foods such as fruits, vegetables, legumes, whole grain cereals, nuts and seeds. Animal products such as meat, fish, milk and eggs are reduced as possible or completely deleted from the menu.

vegetable foods are rich in vitamins, minerals, fiber and secondary plant substances that are essential for a healthy diet. In addition, they usually contain less saturated fatty acids and cholesterol than animal products.

Health advantages of a plant -based diet

The consumption of herbal foods can bring numerous health benefits:

1. Lower risk of chronic diseases: A plant-based diet can reduce the risk of cardiovascular diseases, high blood pressure, type 2 diabetes and certain types of cancer. This is mainly due to the high nutrient density and the low content of saturated fatty acids.
2. weight reduction and weight control: plant -based nutrition is often low -calorie and fiber -rich, which leads to a longer feeling of satiety. This can help with weight loss and keep the weight stable in the long term.
3. Better digestion: fiber -rich vegetable food promote a healthy intestinal flora and regulate digestion. This can prevent constipation, reduce the risk of colon cancer and contribute to better general digestion.
4. Healthy skin: A plant -based diet that is rich in antioxidants can help improve skin health and to reduce the risk of skin problems such as acne and premature skin aging.

Nutrition Plan for plant -based nutrition


There are no strict regulations or fixed rules in a plant -based diet. Everyone can design their individual nutritional plan based on vegetable foods. However, there are some important aspects to consider:

1. Sufficient protein supply: vegetable protein sources such as legumes, tofu, temeh, quinoa and nuts should be regularly integrated into the menu in order to cover the protein requirement.
2. iron and calcium supply: iron from vegetable sources is not as well absorbed by the body as iron from animal products. However, adequate supply can be guaranteed by consuming iron -rich foods such as legumes, wholemeal grain and green leafy vegetables. In order to cover the calcium requirement, calcium -rich plant milk, green leafy vegetables and sesame seeds can be consumed.
3. vitamin B12: vitamin B12 occurs almost exclusively in animal foods. Therefore, people who eat purely vegetable should make sure to cover their needs with supplemented products or enriched foods.

Disadvantages of a plant -based diet


Despite the numerous advantages, a plant -based diet also has possible disadvantages:

1. lack of certain nutrients: In the case of inadequate planning and variety poverty, defects in certain nutrients such as vitamin B12, iron, calcium and omega-3 fatty acids can occur. It is important to consume these nutrients from vegetable sources or through enriched foods and nutritional supplements.
2. restricted culinary diversity: A plant -based diet may require a little more creativity when cooking and shopping to ensure the necessary variety and diversity.
3. Social challenges: in social situations such as restaurants, celebrations or family reunions, it can be difficult to find plant -based options. It often requires communication and planning in advance to ensure that your own nutrition needs are met.

Fazit


A plant -based diet offers many health benefits and can be part of a balanced lifestyle. It is important to make sure to get all the necessary nutrients, in particular vitamin B12, iron, calcium and omega-3 fatty acids. A varied and balanced diet is the key to benefit from the many positive aspects of plant -based nutrition.

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