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The Right Plant-Based Diet for You

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February 2024
December 2023

The Right Plant-Based Diet for You

Simply explained, a plant-based diet mostly consists of vegetables, fruits, legumes, nuts and any other edible components of plants. While you do get important vitamins, minerals and carbohydrates from plant-based foods, you must ensure you are getting the right supply of proteins and healthy fats as well. You may consume a small portion of animal-based products – meat, dairy or fish – to get a supply of iron, proteins and fats. However, if you wish to completely by-pass animal products, legumes, seeds and nuts are the best sources of these important nutrients for you.  

Enjoy a lentil soup or a kidney-beans casserole at lunch. But know a few drawbacks as well. Legumes also contain ‘antinutrients’ that slow down the absorption of important vitamins and minerals. Additionally, eating legumes too frequently might not agree with your digestive system. Beans might not seem like such a good idea when you are feeling all gassy with stomach discomfort!  

This is when fruits and nuts come to your rescue. Here is how: 

Nuts – These are a wonderful source of proteins as well as healthy fats that do not lead to heart problems or weight gain. Include the following nuts in your diet and enjoy amazing benefits.  

  • Cashew nuts  

The cholesterol content of cashews is absolutely zero. This makes them extremely heart-friendly. Additionally, these contain unsaturated fat which maintains the health of your brain and also lubricates your joints. It also maintains your blood pressure with the help of minerals like magnesium and potassium. On the other hand, the zinc in cashews boosts your immunity and prevents various diseases.  

  • Almonds 

These are packed with antioxidants that promote a healthy immune system, alleviate inflammation and prevent pre-mature ageing. On the other hand, the protein content contributes to the maintenance of your muscles while minerals like magnesium lower your blood pressure and look after the health of your blood vessels.  

  • Walnuts  

Another antioxidant-rich food, walnuts keep you healthy by maintaining your heart and overall immunity. In addition, these nuts provide you with essential omega-3 fatty acids that keep your brain in the best shape. You also get vitamin B6 that keeps your overall immunity perfect. 

  • Hazelnuts 

These tasty nuts are loaded with vitamin E, B1, B6, magnesium, copper, zinc and manganese. There are also plenty of antioxidants that are effective for cancer prevention as well as heart diseases. T healthy fats in these nuts fight against inflammation and prevent related diseases. 

  • Pine Nuts  

These are a good source of iron that keeps your energy levels high and fights fatigue. Pine nuts are also full of omega-3 fats that keep your immune system healthy and maintain the function of your brain.  

Fruits – all fruit are amazing for a healthy plant-based diet! These are loaded with vitamins, minerals, fiber and antioxidants for an overall physical and mental health. It is also important to note that vitamin C in fruits is essential for the absorption of iron and other minerals from meat-based sources and nuts. 

Keeping this information in my mind, now you know the right plant-based diet must have a portion of nuts along with fruits for amazing health benefits.  

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