Health Benefits of Vegetarian Diets Recently, there has been a renewed interest in vegetarian diets.

Today there are countless books, cookbooks, and magazine articles promoting vegetarian diets and providing guidance for those who wish to follow a meatless diet.

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Health Benefits of Vegetarian Diets

Author: Winston Craig, MPH, PhD, RD.

Vegetarian diets have many health benefits

Recently, there has been a renewed interest in vegetarian diets. Today there are countless books, cookbooks, and magazine articles promoting vegetarian diets and providing guidance for those who wish to follow a meatless diet.

A Short Historical Perspective on Vegetarian Diets

In the past, many viewed vegetarianism as strange and faddish but appropriately planned vegetarian diets are now recognized by many, including the American Dietetic Association, as being nutritionally adequate, and providing healthful benefits in the prevention and treatment of chronic diseases (1).

Choosing a nonvegetarian lifestyle has a significant health and medical cost. The total direct medical costs in the United States attributable to meat consumption were estimated to be $30-60 billion a year, based upon the higher prevalence of hypertension, heart disease, cancer, diabetes, gallstones, obesity and food-borne illness among omnivores compared with vegetarians (2).

Related Tomatoes and Health Top Ten Foods Soy and Health Health Benefits of Whole Grains Health Benefits of Fruits Health Benefits of Vegetables

A large body of scientific literature suggests that the consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat and high-fat animal products, along with a regular exercise program is consistently associated with lower blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, diabetes, cancer, and mortality (1,3, 4). In African-Americans, the frequent consumption of nuts, fruits and green salads was associated with 35-44 percent lower risk of overall mortality (5).

Distinguishing Feature

A vegetarian diet is distinguished from an omnivorous diet by its content of dry beans and lentils. These take the place of meat and fish as the major source of protein. And there are so many different kinds of beans you can choose from kidney, lima, pinto, cranberry, navy, Great Northern, garbanzo, soy beans, and black-eyed peas. These can be served with rice, added to soups, stews, and salads or a variety of casseroles, and made into different ethnic dishes.

Tofu, or soy bean curd, can be used in dips and spreads, or served with pasta or stir-fried vegetables. Soy protein contains isoflavones, such as genistein and daidzein, that act as phytoestrogens and inhibit tumor growth, lower blood cholesterol levels, decrease the risk of blood clots, and diminish bone loss. These benefits clearly translate into a lower risk of heart disease, stroke, cancer and osteoporosis (6).

Cancer Protection

A major report published by the World Cancer Research Fund in 1997 recommended we lower our risk of cancer by choosing predominantly plantbased 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 (11).

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 (7). The risk of most cancers was 20-50% lower in those with a high versus a low consumption of whole grains (8).

About three dozen plant foods have been identified as possessing cancerprotective 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)(9).

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 (10).

Heart Disease

Regular fruit and vegetable consumption reduces the risk of ischemic heart disease. A recent survey of 47,000 Italians found that persons in the highest tertile of vegetable consumption had a 21and 11% reduced risk of myocardial infarction and angina, respectively, compared with those in the lowest tertile of vegetable consumption (12).

A British study found that daily consumption of fresh fruit was associated with a 24 percent reduction in mortality from heart disease and a 32 percent reduction in death from cerebrovascular disease, compared with less frequent fruit consumption. Daily consumption of raw salad was associated with a 26 percent reduction in mortality from heart disease (13).

In another study, lifelong vegetarians had a 24 percent lower incidence and lifelong vegans (those who eat no eggs or dairy products) had a 57 percent lower incidence of coronary heart disease compared to meat eaters (14). Healthy volunteers who consumed a vegetarian diet (25% of calories as fat) that was rich in green, leafy vegetables and other low-calorie vegetables (tomatoes, cucumbers, carrots, bell peppers, celery, green beans, etc.), fruits, nuts, sweet corn and peas experienced after two weeks decreases of 25, 33, 20 and 21 percent in total cholesterol, LDL cholesterol, triglycerides, and total/HDL cholesterol ratio, respectively (15).

Various factors exist in fruits and vegetables that provide possible protection against cardiovascular disease. These factors include folic acid, dietary fiber, potassium, magnesium, carotenoids, phytosterols, flavonoids, and other polyphenolic antioxidants. Typically, vegetarian diets are also somewhat lower in saturated fat and cholesterol. Vegetarians typically have lower blood cholesterol levels. Plant diets rich in soluble fiber (such as found in dry beans, oats, carrots, squash, apples, and citrus) are useful for lowering serum cholesterol levels.

The many flavonoids in fruits, vegetables, nuts and whole grains, have extensive biological properties that reduce the risk of heart disease. Flavonoids are among the most potent antioxidants. They protect LDL cholesterol from oxidation; inhibit the formation of blood clots; and have hypolipidemic effects and antiinflammatory action (16). European studies found that those who had the highest consumption of flavonoids had 60 percent less mortality from heart disease and 70 percent lower risk of stroke than the low flavonoid consumers (17,18).

The yellow-orange and red carotenoid pigments in fruits and vegetables are powerful antioxidants that can quench free radicals and protect against cholesterol oxidation. Persons with high levels of serum carotenoids have a reduced risk of heart disease. The recent EURAMIC study found that a high intake of lycopene (the red pigment in tomatoes, pink grapefruit, and watermelon) was associated in men with a 48 percent lower risk of a myocardial infarction compared with a low intake of lycopene (19). Cholesterol synthesis is suppressed and LDL receptor activity is augmented by the carotenoids betacarotene and lycopene, similar to that seen with the drug fluvastatin (20).

Berries, Beans and Grains

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 (21). 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.

Nut Studies

Epidemiological studies have consistently reported that frequent nut consumption is associated with a 30-60% reduction in the risk of coronary heart disease (22). A number of clinical trials have demonstrated the effectiveness of diets containing almonds, pecans, peanuts, hazelnuts, pistachios, macadamia nuts, or walnuts to significantly lower LDL cholesterol levels by 7 to 16 percent, without much change in HDL cholesterol and triglyceride levels (22).

While nuts are high in fat, they are naturally low in saturated fat and most are quite rich in monounsaturated fat. Nuts also contain a number of vitamins, minerals and other substances important for cardiovascular health, such as potassium, magnesium, vitamin E, folic acid, copper, and dietary fiber. In addition, most nuts contain phytosterols, tocotrienols, and protective polyphenolics such as ellagic acid and flavonoids (23).

Stroke and Diabetes

Data from two prospective studie supports a protective relationship between fruit and vegetable consumption and risk of ischemic stroke (24). Cruciferous and green leafy vegetables and citrus fruits were the most protective. Data from the NHANES study revealed that consuming fruit and vegetables three or more times a day compared with less than once a day was associated with a 27% lower incidence of stroke, a 42% lower stroke mortality, a 27% lower cardiovascular disease mortality, and a 15% lower all-cause mortality (25). In the Adventist Health Study, non-vegetarians had a risk of fatal stroke that was 2030% higher than the vegetarians. Data from population studies and human trials provide evidence that vegetarian dietary patterns lower blood pressure (26). Lower systolic blood pressures in elderly vegetarians has been reported to be best accounted for by their lower body weight (27). Vegetarians living in northern Mexico, were found to have lower body weights, higher potassium and lower sodium intakes, and lower mean blood pressures than non-vegetarians (28).

Higher consumption of nuts (29) and whole grains (30) has been associated with lower rates of diabetes. In a large prospective study, fruit and vegetable intake was found to be inversely associated with the incidence of diabetes, particularly among women (31). Men and women who reported seldom or never eating fruit or green leafy vegetables had higher mean HbA1C levels than those who had

more frequent consumption (32). An increased consumption of fruit and vegetables appears to contribute to the prevention of diabetes.

Summary

The consumption of a generous supply of whole grains, legumes, nuts, fruits and vegetables provides protection against chronic diseases such as cancer, cardiovascular disease and diabetes. A plant-based diet is rich in its content of health-promoting factors such as the many phytochemicals.

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References

1.Messina V, Burke K. Position of The American Dietetic Association: Vegetarian Diets. J Am Diet Assoc 1997; 97: 1317-21. 2. Barnard ND, Nicholson A, and Howard JL. The medical costs attributable to meat consumption. Prev Med 1995;24:646-55. 3.Snowdon DA, Phillips RL. Does a vegetarian diet reduce the occurrence of diabetes? Am J Publ Health 1985;75: 507-512. 4.Dwyer JT. Health aspects of vegetarian diets. Am J Clin Nutr 1988;48: 712-38. 5.Fraser GE, Sumbureru D, Pribis S, et al. Association among health habits, risk factors, and all-cause mortality in a black California population. Epidemiology 1997;8:168-74. 6.Setchell KDR. Phytoestrogens: the biochemistry, physiology, and implications for human health of soy isoflavones. Am J Clin Nutr 1998;68(suppl):1333S-46S 7.Steinmetz K, Potter J. Vegetables, fruit and cancer, I. Epidemiology. Cancer Causes Control 1991;2(suppl):325-57.

8.Jacobs DR, Marquart L, Slavin J, et al. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer 1998;30:85-96. 9.Caragay AB. Cancer-preventative foods and ingredients. Food Tech 1992;46(4):65-8. 10.Craig WJ. Nutrition and Wellness. A Vegetarian Way to Better Health. Golden Harvest Books, Berrien Springs, MI, 1999. 11.World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: A Global Perspective. World Cancer Research Fund/American Institute for Cancer Research, Washington DC, 1997. 12.Kafatos A, Diacatou A, Voukiklaris G, et al. Heart disease risk-factor status and dietary changes in the cretan population over the past 30 y: the seven countries study. Am J Clin Nutr 1997;65:1882-6. 13.Key TJA, Thorogood M, Appleby PN, et al. Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of 17-year follow up. BMJ 1996;313:775-79. 14.Thorogood M, Carter R, et al. Plasma lipids and lipoprotein cholesterol concentrations in people with different diets in Britain. Br Med J 1987;295: 351-3. 15.Jenkins DJA, Popovich D, Kendall C, et al. Effect of a diet high in vegetables, fruit, and nuts on serum lipids. Metabolism 1997;46:530-7. 16.Manach C, Regerat F, Texier O, et al. Bioavailability, metabolism and physiological impact of 4-oxo-flavonoids. Nutr Res 1996;16:517-44. 17.Hertog MGL , Feskens EJM, Hollman PC, et al. Dietary antioxidant flavonoids and risk of coronary heart disease. Lancet 1993:342:1007-11. 18.Keli SO, Hertog MG, Feskins EJ, et al. Dietary flavonoids, antioxidant vitamins, and incidence of stroke: the zutphen study. Arch Intern Med 1996;156:637-42. 19.Clinton SK. Lycopene: chemistry, biology, and implications for human health and disease. Nutr Rev 1998;56:35-51. 20.Fuhrman B, Elis A, Aviram M. hypocholesterolemic effect of lycopene and beta-carotene is related to suppression of cholesterol synthesis and augmentation of ldl receptor activity in macrophages. Biochem Biophys Res Comm 1997; 233: 658-62. 21.Pearce BC, Parker RA, Deason ME, et al. Hypocholesterolemic activity of synthetic and natural tocotrienols. J Med Chem 1992;35:3595-606.

22.Kris-Etherton PM, Zhao G, Binkoski AE, Coval SM, Etherton TD. The effects of nuts on coronary heart disease risk. Nutr Rev 2001 Apr;59(4):103-11 23.Dreher ML, Maher CV, Kearney P. the traditional and emerging role of nuts in healthful diets. Nutr Rev 1996;54:241-5. 24.Joshipura KJ, Ascherio A, Manson JF, et al. Fruit and vegetable intake in relation to risk of ischemic stroke. JAMA 1999;282:1233-9. 25.Bazzano LA, He J, Ogden LG, et al. Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. Am J Clin Nutr 2002;76:93-9 26.Beilin LJ, Burke V. Vegetarian diet components, protein and blood pressure: which nutrients are important? Clin Exp Pharmacol Physiol 1995;22:195-8. 27.Melby CL, Lyle RM, Poehlman ET. Blood pressure and body mass index in elderly long-term vegetarians and nonvegetarians. Nutr Rep Intern 1988;37(1): 47. 28.Wyatt CJ, Velazquez A, Grijalva C, et al. Dietary intake of sodium, potassium and blood pressure in lacto-ovo-vegetarians. Nutr Res 1995;15:819-30. 29.Jiang R, Manson JE, Stampfer MJ, et al. Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA 2002;288:2554-60. 30.Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. Am J Clin Nutr 2002;76:535-40. 31.Ford ES, Mokdad AH. Fruit and vegetable consumption and diabetes mellitus incidence among U.S. adults. Prev Med 2001 Jan;32:33-9. 32.Sargeant LA, Khaw KT, Bingham S, et al. Fruit and vegetable intake and population glycosylated haemoglobin levels: the EPIC-Norfolk Study. Eur J Clin Nutr 2001;55:342-8.

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Veg Research

Human studies have shown that flaxseed meal can modestly reduce serum cholesterol and LDL cholesterol levels, reduce postprandial glucose absorption, decrease some markers of inflammation. Hence, flaxseed may reduce the risk of cardiovascular disease. It is a rich source of lignans (a phytoestrogen), alphalinolenic acid (omega-3), and soluble fiber.

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Copyright 2003 - 2011 Winston Craig, PhD, MPH, RD, Professor of Nutrition, Andrews University, MI, USA. http://www.vegetariannutrition.info/updates/vegetarian_diets_health_benefits.php

Seven Common Vegetarian Health Benefits

Vegetarian Products

Vegetarians are people who avoid all meat, meaning red meat, seafood and poultry. They do this for a variety of reasons such as Vegan Products being humane to animals and for other ethical reasons, but most vegetarians avoid these foods because the alternatives, which are mostly herbs, veggies and fruits, have more vegetarian health Benefits of Vegetarianism benefits. Vegetarian diets can just be as enjoyable as foods with meat despite popular belief. Healthy Heart The greatest of the vegetarian health benefits is reduced risk of heart attacks. This is because vegetarians usually have lower cholesterol levels. Cholesterol levels are greatly increased by meat, especially red meat. Vegetarian diets are also low in saturated fats that are common in meat. Vegetables contain plant proteins, which are lower in cholesterol compared to animal proteins. Cholesterol and saturated fats are the major causes of heart disease, especially in those in their sunset years. This is because they clog the inside of the blood vessels over time. This leads to heart attacks, strokes and other cardiovascular diseases. Fruit and vegetable specifically have vegetarian health benefits by reducing the risk of getting ischemic heart disease, myocardial infarction and angina which are common in older people. This is because fruits and vegetables contain folic acid, Different types of vegetarians

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Vegetarian diets rich in soluble fiber such as the ones found in oats, squash, carrots, dry beans and apples lowering serum cholesterol levels that might have been accumulated over the years, therefore adding people more years among other vegetarian health benefits. Fruits, nuts, whole grain and vegetables have flavonoids that have some biological properties and other vegetarian health benefits that are responsible for reducing the risk of cardiovascular disease in that they are antioxidants and so they protect LDL cholesterol from undergoing oxidation, effectively inhibiting formation of blood clots in the arteries and other blood vessels. The flavonoids also have a hypolipidemic effects and an anti-inflammatory effect these are good for the health of the heart. Lower Blood Pressure Another of the vegetarian health benefits is that vegetarians have lower blood pressure compared to those who eat meat, especially red meant. This is because vegetarian diets are low in salt salt has been identified as the main cause of high blood pressure and hypertension. High blood pressure also occurs when blood tries to flow faster because of obstructed blood vessels. The obstruction is usually caused by cholesterol ingested from eating meat. Lower blood pressure is also maintained by the potassium which is found in fruits and vegetables such as apricots, papaya, bananas, cantaloupe, strawberries, eggplant, avocado, oranges, tomatoes, cucumber, cabbage, cauliflower, bell pepper, squash, turmeric, broccoli, parsley, spinach and lima beans among others. Control of Diabetes Although diabetes does not have a cure yet, eating a vegetarian diet that is high in fiber and complex carbohydrates found in plant foods controls diabetes and has other vegetarian health benefits. Most doctors agree with this fact and advise their patients to consume

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legumes, vegetables, fruits and whole grains for controlling diabetes. These also have lower blood sugar and they completely eliminate the need for meds in some cases. Prevention of Cancer Another of the vegetarian health benefits is that it vegetarian diets help in the prevention of cancer which is very important because cancer has no cure. Almost all cancers, especially epithelial cancers, can be prevented with regular consumption of fruits and vegetables. Foods such as cruciferous vegetables, herbs and fruits have cancerprotective phytochemicals such as flavonoids, carotenoids, ellagic acid, sulfide compounds, isoflavones, isothiocyanates glucarates, phenolic acids, phthalides, phytosterols, saponins and terpenoids among others. Elimination of Toxins from the Body Meat usually has a lot of toxins. Fruits and vegetables do not have preservatives as is the case with most packaged and/or processed foods. Vegetarians usually ingest organic foods that are grown without the chemicals responsible for toxin build-up in our bodies such as pesticides. Toxins cause skin problems, allergies, influenza, and a host of other ailments. In severe cases, they have been known to cause cancer and other serious medical conditions such as infertility. Easier Digestion of Food It is a fact that human beings have a challenging time digesting meat and fish. These are heavy foods that take a lot of time and energy to digest. People who eat such foods eventually experience weakening of their digestive systems which brings such problems as inability to eliminate waste rapidly. This means their bodies have a hard time doing self-cleaning and this leads to problems such as stomach and intestinal cancer. On the other hand, foods such as fruits and vegetables are easily and rapidly digested and other vegetarian foods that are rich in fiber have vegetarian health benefits in that they actually aid in digestion. Improvement of Overall Health Vegetarians enjoy many health benefits and they are less likely to be obese, their skins and other excretion systems work better and they have fewer toxins in their body. Although these vegetarian health

benefits might not prevent diseases directly, it is easier for vegetarians to live longer and to have less sick days. Visit the Vegetarian and Vegan Store

Copyright 2006 Benefits of Vegetarianism http://www.benefitsofvegetarianism.com/vegetarian-health-benefits.html

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57 Health Benefits of Going Vegan Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Following a healthy, balanced vegan diet ensures a host of health benefits

as well as prevention of some of the major diseases striking people in North America. Read these blogs to find out about the health benefits or going vegan or just provide better information to your patients. Nutrition All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products. 1. Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, youll improve your health tremendously, especially when it comes to cardiovascular health. 2. Carbohydrates. Carbohydrates provide energy for your body. When you dont have enough carbohydrates, your body will burn muscle tissue. 3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer. 4. Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium. 5. Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer. 6. Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids. 7. Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer. 8. Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant. 9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimers Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E. 10.Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.

11.Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet. Disease Prevention Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating. 12.Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke. 13.Cholesterol. Eliminating any food that comes from an animal and you will eliminate all dietary cholesterol from your diet. Your heart will thank you for that. 14.Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including lowering high blood pressure. 15.Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also "easier to follow than the standard diet recommended by the American Diabetic Association." Read more about it here. 16.Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness. 17.Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer. 18.Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products. 19.Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration. 20.Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.

21.Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis. 22.Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis. Physical Benefits In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits. Find out how a vegan diet makes your body stronger, more attractive, and more energetic. 23.Body Mass Index. Several population studies show that a diet without meat leads to lower BMIsusually an indicator of a healthy weight and lack of fat on the body. 24.Weight loss. A healthy weight loss is a typical result of a smart vegan diet. Eating vegan eliminates most of the unhealthy foods that tend to cause weight issues. Read more about weight loss and a vegan diet here. 25.Energy. When following a healthy vegan diet, you will find your energy is much higher. This blog post in Happy Healthy Long Life describes how NFL tight-end Tony Gonzalez started eating vegan and gained energywhile playing football. 26.Healthy skin. The nuts and vitamins A and E from vegetables play a big role in healthy skin, so vegans will usually have good skin health. Many people who switch to a vegan diet will notice a remarkable reduction in blemishes as well. 27.Longer life. Several studies indicate that those following a vegan or vegetarian lifestyle live an average of three to six years longer than those who do not. 28.Body odor. Eliminating dairy and red meat from the diet significantly reduces body odor. Going vegan means smelling better. 29.Bad breath. Vegans frequently experience a reduction in bad breath. Imagine waking up in the morning and not having morning breath. 30.Hair. Many who follow vegan diets report that their hair becomes stronger, has more body, and looks healthier.

31.Nails. Healthy vegan diets are also responsible for much stronger, healthier nails. Nail health is said to be an indicator of overall health. 32.PMS. When switching to a vegan diet, many women tell how PMS symptoms become much less intense or disappear altogether. The elimination of dairy is thought to help with those suffering with PMS. 33.Migraines. Migraine suffers who go on vegan diets frequently discover relief from their migraines. Read more about the food-migraine connection in this article. 34.Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of allergy symptoms. Many vegans report much fewer runny noses and congestion problems. Too Much in the American Diet The typical American diet not only consists of too much food, it also relies on too much of unnecessary food products or toxins. The following list explains how a vegan diet can eliminate these problems. 35.Animal proteins. The average American eats twice as much protein as necessary for a healthy diet and much of that is from red meat. Getting protein from beans and grains is much healthier and reduces the risk for osteoporosis (see above). 36.Cows milk dairy. The human body is not designed to digest cow milk and cow milk dairy products, yet the idea of milk being healthy is pushed through advertising. As many as 75% of people in the world may be lactose intolerant and many people suffer from undiagnosed milk allergies or sensitivities. By eliminating cows milk from your diet, you are improving your overall health. 37.Eggs. Many nutritionists believe that the number of eggs in the American diet is too high. While sometimes disputed, it has been shown that eggs can raise cholesterol levels. 38.Mercury. Most of the fish and shellfish consumed has mercury in it. While some fish have less than others, it is almost impossible not to be putting mercury in your body when you eat fish. 39.Sugar. Most people have heard that Americans consume way too much sugar. Relying on other sweeteners that are not synthetic, processed, or derived from animal products is a healthier way to eat. Many vegans do not eat processed sugar due to the fact that most of the cane sugar is refined through activated charcoal, most of which comes from animal bones.

Other Benefits In addition to the health benefits above, following a vegan lifestyle and diet also provides these benefits as well. From helping the environment to avoiding serious bacterial infections, learn other benefits to eating the vegan way below. 40.Animals. Many people begin a vegan diet out of concern for animals. Whether opposed to the conditions of animals intended for food or eating animals in general, going vegan will help your conscience rest easily. 41.Environment. Growing plants takes much fewer resources than growing animals. By eating vegan, you can help reduce the toll on the environment. 42.E. coli. E. coli comes from eating contaminated red meat and is the leading cause of bloody diarrhea. Young children, those with compromised immune systems, and elderly people can become extremely ill or die from E. coli. Eating vegan means completely avoiding the risk of E. coli infection. 43.Salmonella. Another gastrointestinal illness from animal products, salmonella food poisoning is closely related to E. coli. The most frequent way people contract salmonella food poisoning is through contact with raw eggs or raw chicken meat from chickens infected with salmonella. Again, going vegan means eliminating this risk altogether. 44.Mad cow disease. Its safe to say that most people would want to avoid contracting a fatal, non-treatable disease. One way to ensure you dont get Creutzfeldt-Jakob disease is by not eating animals infected with mad cow disease. While the incidence of mad cow disease is not reportedly so high in North America, it does exist. 45.Global food supply. Feeding grain to animals meant as food sources reduces the amount of food that is available to underdeveloped nations. Many people will go hungry while that same food they could be eating is given to animals raised for slaughter. Eating vegan ensures that you have removed yourself from the participation of this imbalance. 46.Hormone consumption. Eating animals that have been given hormones to speed growth (a common practice in the meat industry) means those hormones go into your body. Not only can this disrupt the natural balance of your hormones, but some of the hormones given to animals have shown to cause tumor growth in humans. 47.Antibiotics. Antibiotics are frequently given to feed animals, which can lead to bacterial resistance. Many of the antibiotics used to treat human infections are also used in feed animals.

Healthy Eating A vegan diet can be a much healthier way to eat. Find out how to combine the vegan diet with other ways of eating for an even more healthy way to go or discover ways to keep your vegan diet healthy but more convenient with the resources below. 48.Raw. A raw diet lends itself to veganism by the very nature of its design. Find out how to combine live and vegan diets with Raw Inspirations. 49.Organic. Eating organic and vegan is super easy to do. Use some of the recipes from this blog for help with meal ideas. The posts have slowed, but you can always search the archives for some great ideas on how to live and eat organic and vegan. 50.Fat-free. Vegan eating is typically pretty low in fats anyway, but the FatFree Vegan Kitchen shows you how to make some delicious vegan food that is always fat free. 51.Gluten-free. Due to allergies, Celiacs Disease, or whatever your reason you avoid gluten, find out how to combine the best of gluten-free with vegan cooking in the Gluten-Free Vegan blog. 52.Eating out. Eating out isnt usually associated with eating healthy, but a vegan diet ensures there will be a lot less of the bad things in the food you choose. Find eating out options around the world for vegans here. 53.Lunch. Maintaining a vegan diet means you are likely to take your lunch more often than most people. Vegan Lunch Box offers recipes, tools, and ideas for carrying great vegan lunches every day. 54.Dinner. Coming up with new dinner ideas is challenging for everyone regardless of what type of diet you follow. Check out this amazing selection of vegan dinner recipes accompanied with mouth-watering photos of each preparation on Dinner with Dilip. 55.Dessert. While not all the recipes on My Sweet Vegan are for dessert, you will find a large selection of sweet vegan recipes with the most deliciouslooking photos. 56.Wine. Pairing vegan food with wine may be challenging for those who rely on the old standard of "white with fish and red with meat." Read this article for ways to compliment your healthy vegan diet with a tasty glass of wine or this blog entry for specific pairings of wine and vegan food.

57.Fun. These ladies know how to kick it with vegan cooking. Post Punk Kitchen offers some great recipes with a ton of fun infused in them. Be sure to go through the archives for more yummy food ideas. Did you enjoy this article? Bookmark it at del.icio.us

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Your body, the planet and the animals will thank you for it Why go vegetarian? Better yet, why not go vegetarian? Former Surgeon General C. Everett Koop has said that 70 percent of all Americans are dying from diseases that are directly tied to their eating habits. Stacks of studies confirm that a diet full of fresh fruits and vegetables, grains and soy is your best bet for living a longer, healthier and more enjoyable life. At the same time, you're doing the planet a huge favor by helping to preserve natural resources and cutting down on pollution generated by animal agriculture. Plus, you may appreciate your wonderful meals even more knowing that no animals suffered along the way. There are literally hundreds of great reasons to switch to a plant-based diet; here are 22 of the best we've heard. 1 You'll live a lot longer. Vegetarians live about seven years longer, and vegans (who eat no animal products) about 15 years longer than meat eaters, according to a study from Loma Linda University. These findings are backed up by the China Health Project (the largest population study on diet and health to date), which found that Chinese people who eat the least amount of fat and animal products have the lowest risks of cancer, heart attack and other chronic degenerative diseases. And a British study that tracked 6,000 vegetarians and 5,000 meat eaters for 12 years found that vegetarians were 40 percent less likely to die from cancer during that time and 20 percent less likely to die from other diseases. 2 You'll save your heart. Cardiovascular disease is still the number one killer in the United States, and the standard American diet (SAD) that's laden with saturated fat and cholesterol from meat and dairy is largely to blame. Children as young as age 3 who are raised on fast food and junk food show early signs of heart disease, according to the Bogalusa Heart Study done at the Louisiana State University. Cardiovascular disease is found in one in nine women aged 45 to 64 and in one in three women over 65. Heart attacks are also deadlier to the fairer sex: 53 percent of women who have heart attacks die from them, compared with 47 percent of men. Today, the average American male eating a meat-based diet has a 50 percent chance of dying from heart disease. His risk drops to 15 percent if he cuts out meat; it goes to 4 percent if he cuts out meat, dairy and eggs. Partly responsible is the fact that fruits and vegetables are full of antioxidant nutrients that protect the heart and its arteries. Plus, produce contains no saturated fat or cholesterol. Incidentally, cholesterol levels for vegetarians are 14 percent lower than meat eaters.

3 You can put more money in your mutual fund. Replacing meat, chicken and fish with vegetables and fruits is estimated to cut food bills by an average of $4,000 a year. 4 You'll reduce your risk of cancer. A study in The International Journal of Cancer concluded that red meat is strongly associated with breast cancer. The National Cancer Institute says that women who eat meat every day are nearly four times more likely to get breast cancer than those who don't. By contrast, women who consume at least one serving of vegetables a day reduce their risk of breast cancer by 20 percent to 30 percent, according to the Harvard Nurses Health Study. Studies done at the German Cancer Research Center in Heidelberg suggest that this is because vegetarians' immune systems are more effective in killing off tumor cells than meat eaters'. Studies have also found a plant-based diet helps protect against prostate, colon and skin cancers. 5 You'll add color to your plate. Meat, chicken and fish tend to come in boring shades of brown and beige, but fruits and vegetables come in all colors of the rainbow. Disease-fighting phytochemicals are responsible for giving produce their rich, varied hues. So cooking by color is a good way to ensure you re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses. 6 You'll fit into your old jeans. On average, vegetarians are slimmer than meat eaters, and when we diet, we keep the weight off up to seven years longer. That's because diets that are higher in vegetable proteins are much lower in fat and calories than the SAD. Vegetarians are also less likely to fall victim to weight-related disorders like heart disease, stroke and diabetes. 7 You'll give your body a spring cleaning. Giving up meat helps purge the body of toxins (pesticides, environmental pollutants, preservatives) that overload our systems and cause illness. When people begin formal detoxification programs, their first step is to replace meats and dairy products with fruits and vegetables and juices. "These contain phytochemicals that help us detox naturally," says Chris Clark, M.D., medical director of The Raj, an Ayurvedic healing center in Fairfield, Iowa, which specializes in detox programs. 8 You'll make a strong political statement. Each day, 22 million animals are slaughtered to support the American appetite for meat. "It's a wonderful thing to be able to finish a delicious meal, knowing that no beings have suffered [to make it]," says Erik Marcus, author of Vegan: The New Ethics of Eating (McBooks, 1998). 9 Your meals will taste delicious. "Vegetables are endlessly interesting to cook and a joy to eat," says Deborah Madison, founding chef of Greens restaurant in San Francisco and author of Vegetarian Cooking for Everyone (Broadway Books, 1997). "It's an ever-changing parade of flavors and colors and textures and

tastes. Everyone can enjoy them, but vegetarians are more likely to think about cooking and eating vegetables." 10 You'll help reduce waste and air pollution. Circle 4 Farms in Milford, Utah, which raises 2.5 million pigs every year, creates more waste than the entire city of Los Angeles. And this is just one farm. Each year, the nation's factory farms, collectively produce 2 billion tons of manure, a substance that's rated by the Environmental Protection Agency (EPA) as one of the country's top 10 pollutants. And that's not even counting the methane gas released by cows, pigs and poultry (which contributes to the greenhouse effect); the ammonia gases from urine; poison gases that emanate from manure lagoons; toxic chemicals from pesticides; and exhaust from farm equipment used to raise feed for animals. 11 Your bones will last longer. The average bone loss for a vegetarian woman at age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers attribute this to the consumption of excess protein--the average meat-eating American woman eats 144 percent over the recommended daily allowance; the average man eats 175 percent more. Excess protein interferes with the absorption and retention of calcium and actually prompts the body to excrete calcium, laying the ground for the brittle bone disease osteoporosis. Animal proteins, including milk, make the blood acidic, and to balance that condition, the body pulls calcium from bones. So rather than rely on milk for calcium, vegetarians turn to dark green leafy vegetables, such as broccoli and legumes, which, calorie for calorie, are superior sources. 12 You'll help reduce famine. Right now, 72 percent of all grain produced in the United States is fed to animals raised for slaughter. It takes 15 pounds of feed to get one pound of meat. But if the grain were given directly to people, there'd be enough food to feed the entire planet. In addition, using land for animal agriculture is inefficient in terms of maximizing food production. According to the journal Soil and Water, one acre of land could produce 50,000 pounds of tomatoes, 40,000 pounds of potatoes, 30,000 pounds of carrots or just 250 pounds of beef. 13 You'll avoid toxic chemicals. The EPA estimates that nearly 95 percent of pesticide residue in our diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic; lead, cadmium) that cannot be removed through cooking or freezing. Meat and dairy products are also laced with steroids and hormones.

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14 You'll protect yourself from food-borne illnesses. The Centers for Disease Control and Prevention (CDC) estimate that among Americans, there were approximately 80 million incidences of food-borne illness a year--resulting in 9,000 deaths. According to the Center for Science in the Public Interest, 25 percent of all chicken sold in the United States carries salmonella bacteria and, the CDC estimates, 70 percent to 90 percent of chickens contain the bacteria campy-lobacter (some strains of which are antibiotic-resistant), approximately 5 percent of cows carry the lethal strain of E. coli O157:H7 (which causes virulent diseases and death), and 30 percent of pigs slaughtered each year for food are infected with toxoplasmosis (caused by parasites). All of which leads Michael Klaper, M.D., author of Pregnancy,. Children and a Vegan Diet (Gentle World Inc., 1988), to comment, "Including animal products in your diet is like playing Russian roulette with your life." 15 You may get rid of your back problems. "Back pain appears to begin, not in the back, but in the arteries," says Neil Barnard, M.D., president of the Physicians Committee for Responsible Medicine and author of Foods That Fight Pain (Harmony Books, 1998). "The degeneration of disks, for instance, which leads to nerves being pinched, starts with the arteries leading to the back." Eating a plant-based diet keeps these arteries clear of cholesterol-causing blockages to help maintain a healthy back. 16 You'll be more "regular." Eating a lot of vegetables necessarily means consuming fiber, which pushes waste out of the body. Meat contains no fiber. Studies done at Harvard and Brigham Women's Hospital found that people who ate a high-fiber diet had a 42 percent lower risk of diverticulitis. People who eat lower on the food chain also tend to have fewer incidences of constipation, hemorrhoids and spastic colon. 17 You'll cool those hot flashes. Plants, grains and legumes--especially soy-contain phytoestrogens that are believed to balance fluctuating hormones, so vegetarian women tend to go through menopause with fewer complaints of sleep problems, hot flashes, fatigue, mood swings, weight gain, depression and a diminished sex drive. 18 You'll help to bring down the national debt. We spend between $60 billion to $120 billion annually to treat the heart disease, cancer, obesity, and food poisoning that are byproducts of a diet heavy on animal products. 19 You'll preserve our fish population. Because of our voracious appetite for fish, 39 percent of the oceans' fish species are overharvested, and the Food & Agriculture Organization reports that 11 of 15 of the world's major fishing grounds have become depleted. 20 You'll help protect the purity of water. It takes 2,500 gallons of water to produce one pound of beef, but just 25 gallons of water to produce a pound of

wheat. Not only is this wasteful, but it contributes to rampant water pollution. A 1997 study by the Senate Agriculture Committee found that 60 percent of American waterways were polluted, and the major reason is animal agriculture. The Organization for Economic Cooperation and Development lists nitrate pollution (from fertilizer and manure) as one of the most serious water-quality problems in Europe and the United States. 21 You'll provide a great role model for your kids. "If you set a good example and feed your children good food, chances are they'll live a longer and healthier life," says Christine Beard, a certified nutrition educator and author of Become a Vegetarian in 5 Easy Steps (McBooks Press, 1997). "You're also providing a market for vegetarian products and making it more likely that they'll be available for the children." 22 Going vegetarian is very easy to do. Vegetarian cooking has never been so simple. Supermarkets carry packaged convenience foods like tofu hot dogs, veggie burgers and soy yogurt, milk and cheeses. There's greater availability of vegetarian options in mall and arena food courts. Many more restaurants specializing in vegetarian food have opened, and others have added "vegfriendly" dishes to their menus. Even traditional fast food chains now offer salads, veggie burritos and vegetarian pizza. You'll also find vegetarian recipes on the Internet, and bookstore shelves are loaded with cookbooks devoted to vegetarian cuisine, demonstrating ease, diversity and good taste. So rather than asking why go vegetarian, perhaps the real question is, Why haven't you gone vegetarian? Sources: * Vegetarian Times' Vegetarian Beginnet's Guide (Macmillan, 1996)

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