How To Eat The Most Nutritious Plant-based Diet

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With the improvement of people's health and environmental awareness, more and more people pay attention to the diet structure based on plants. The number of vegans in the UK quadrupled between 2014-2019.

The health and environmental benefits of a plant-based diet have been reported occasionally, but there is also evidence that a healthy plant-based diet may also benefit the immune system.

What is a plant-based diet?

Steiner, scientific director of the British Nutrition Foundation, said this "mainly refers to foods based on plant sources, such as cereals, vegetables, fruit, pulses and nuts, but can also include small amounts of animal sources: meat, fish, eggs and milk".

This also includes flexitarian, Mediterranean, vegetarian and vegan diets, she said.


What are the immune benefits of plant-based nutrition?

According to the British Nutrition Foundation, a healthy plant-based diet has been associated with "reduced risk of heart disease, stroke and type 2 diabetes", "lower blood pressure, lower cholesterol and maintaining a healthy weight", for reasons that are unclear. But what we do know is that cells, including the immune system, need good nutrition to function optimally.

A plant-based diet is rich in vitamins and minerals. A healthy plant-based diet is "the key to eating a variety of plant-based foods, but not necessarily avoiding animal products completely," Steiner said.

Meat and fish contain many micronutrients, including iron, zinc, B vitamins, vitamin A and copper, all of which directly support the immune system -- although most of these nutrients can be obtained from vegan sources.

Each micronutrient plays a different role in the immune system, so don't focus on just one, Steiner explains. She said no single nutrient, food or supplement can boost the immune system or keep us from contracting highly contagious viruses.


How to increase your plant-based diet?

Steiner said there is no guarantee that "plant foods" are necessarily "healthy." When shopping for food, it's a good idea to check nutrition labels and choose foods that are lower in saturated fat, salt and sugar, all with an overall balanced diet in mind.

Eating a more plant-based diet can be as simple as adding more vegetables or plant-based protein sources when shopping or cooking, such as eating more beans and lentils instead of meat.


Nutrition for Vegans

Meat, fish, and other animal products such as eggs and dairy are good sources of immunity. So if you're not eating any animal foods, find a way to ensure you're getting enough of the above nutrients, including protein, vitamin B12, calcium, iron, zinc, iodine, and long-chain fatty acids.
A lack of protein or amino acids can lead to abnormal immune function. But protein deficiency is rare. Vegans need to ensure that they have complete protein sources (that is, contain all 9 essential amino acids), including soy, quinoa, chia seeds, buckwheat and vegetarian meat.

Additionally, it can be served with a pairing for a complete protein intake, such as baked beans with toast or lentils with rice.

Pay attention to your diet and take care of your health. In this regard, BP Smartwatch can also contribute its own strength. It does a good job of monitoring blood pressure, calories, blood oxygen, etc.