5 Benefits of a Plant-Based Diet: Why I decided to become Vegan.

Obviously, as a health and wellness coach, I am passionate about nutrition and diet. In my search for improving my own diet and others, I ended up down the rabbit hole of research to plant-based diets and the commercial meat industry.

A well-balanced plant-based diet has so many benefits that it was quite easy to make the decision to change. I had already cut red meat from my diet, as I was diagnosed with Hereditary Hemochromatosis (my body absorbs to much iron) last year. My decision to go vegan was based on both health and ethical reasons. Here are the top 5 of the many reasons that I adopting a plant-based vegan diet:

1. A Vegan diet can contribute to a higher intake of certain beneficial nutrients.

Meat and animal products replacements take the form of whole grains, fruits, vegetables, beans, peas, nuts, and seeds. several studies have reported that vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate and vitamins A, C and E. (1, 2, 3)

However, a poorly planned vegan diet may provide insufficient amounts of essential fatty acids, vitamin B12, iron, calcium, iodine or zinc. It is important to stay away from nutrient-poor, fast-food vegan options. Instead, base your diet around nutrient-rich whole plants and fortified foods. You may also want to consider supplements like vitamin B12.

2. A vegan diet can help you lose excess weight.

On average vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. Interestingly, participants on the vegan diet lost more weight than those who followed calorie-restricted diets, even when the vegan groups were allowed to eat until they felt full (5, 6). Even when they weren't following their diets perfectly, the vegetarian and vegan groups still lost slightly more weight than those on a standard Western diet. In one study, a vegan diet helped participants lose 9.3 lbs (4.2 kg) more than a control diet over an 18-week study period (7).

3. A plant-based diet is beneficial to your immune system.

Fruits and vegetables are packed with antioxidants like carotenoids and flavonoids. Flavonoids are found in fruits, vegetables, and grains, and possess antiviral capabilities. They can also stimulate the activities of certain immune cells, including T-cells. T-cells play an essential role in supporting your immune system and are responsible for defending your body against invading diseases and illnesses. Increasing your intake of foods packed with carotenoids can also boost immune health as well as T-cells, because this antioxidant protects cells from oxidative damage, enhances T-cell responses, and boosts killer T-cell functioning (19).

4. A vegan diet can protect against certain cancers.

According to the World Health Organization, about one-third of all cancers can be prevented by factors within your control, including diet. For instance, eating legumes regularly may reduce your risk of colorectal cancer by about 9–18% (11). Avoiding animal products helps reduce the risk of prostate, breast and colon cancers. Vegan diets are devoid of smoked or processed meats and meats cooked at high temperatures, which are thought to promote certain types of cancers (12, 13, 14, 15).

5. Vegan diets benefit heart health by significantly reducing the risk factors that contribute to heart disease.

Eating fresh fruits, vegetables, legumes, and fiber is linked to a lower risk of heart disease. All of these are generally eaten in large amounts in well-planned vegan diets. Vegans also tend to consume more whole grains and nuts, both of which are good for your heart. Studies comparing vegans to vegetarians and the general population report that vegans may benefit from up to a 75% lower risk of developing high blood pressure (16).

Vegans also have up to a 42% lower risk of dying from heart disease (16).

There are many more health benefits of switching to a plant-based diet. Positive research also indicates improvements in Type 2 diabetes, kidney function, arthritis and reducing the risk of strokes. I have now been vegan for 10 days and already noticed that I have more energy, I lost a kilo without trying, I sleep better and overall just feeling more balanced and happier.