Healthy vegetarian food leads to a happy life
You might have a question why I am focusing on vegetarian food?
Why not just generalize the healthy food, right?
Let me share some tips regarding the healthy vegetarian diet that leads to a happy life. Today in this blog I will share some tips and also what research says about how healthy consumption of food and most effectively healthy food affects our mind and turns our life happy. I truly believe in this quote that says: “healthy food happy life”
1. Importance Of Vegetarian Food:
Research or say studies agree that a vegetarian diet can offer a range of health benefits. It reduces the chances of Biomagnification. You can’t have the zoonotic disease. Even the food web is balanced.
2. Benefits Of Vegetarian Food:
There are various benefits of vegetarian food. The basic one is you don’t have to cook before you consume. You can definitely have raw vegetables. Another is it also reduces the risk of obesity. If you follow the proper diet it also helps you to lose weight. It also helps you to improvise your memory.
3. Types Of Vegetarian Food:
Well, there is a whole grocery store open right. But what includes healthy vegetarian food is important right? The raw or boiled vegetables, lentils, fruits, proteins, grains, nuts. As we focus on vegetarian food, there is always a concern for protein, right? Paneer is the best source of protein.
There are several nutrients that are documented to (among other benefits) improve our brain health and also our mood and happiness. We should make sure that we are consuming enough of these nutrients every day to maximize our happiness levels the easiest way possible: by being conscious about what we choose to eat especially low-calorie food. Here is the list. Are you eating enough of each of these?
Calcium, found in dark leafy greens and dairy foods, when paired with vitamin D can help with mood fluctuations in women.
Chromium, found in broccoli, grapes, and whole grains, increases the levels of serotonin, melatonin, and norepinephrine in our brains. All these chemicals are involved in mood regulation.
Folate, found in dark leafy greens and legumes, supports the regulation of serotonin levels. When paired with vitamin B12, folate is used as a treatment for depression.
Iron, found in legumes, is critical for the transport of oxygen in our blood and, therefore, for preventing fatigue. Untreated, low levels of iron can lead to loss of stamina and eventually to mood swings and depression.
Magnesium, found in nuts and soybeans, is another nutrient involved in the production of serotonin. Proper levels of magnesium can help prevent emotional swings and depression.
Vitamin B6, found in chickpeas, is involved in the production of neurotransmitters in our brains. Healthy levels of vitamin B6 help to regulate brain function, including moods and emotions.
Vitamin B12, found in dairy products, is involved in the production of red blood cells. Therefore, like folate, it is involved in the transport of oxygen through our bodies, and helps to prevent fatigue and depression.
Vitamin D, found in fortified dairy products, is produced by our bodies when we are exposed to sunlight. Low levels of vitamin D are more likely to occur during the winter months when there is less sunlight, and also in individuals who avoid the sun for health reasons. Making sure we have enough vitamin D in our diets will help to regulate our moods, particularly when sunlight is less plentiful.
Zinc, found in nuts and seeds, performs several functions in the body, and has been found to help to prevent depression as well.
Other than these tips, here are few research details that say how healthy vegetarian food leads to our happy life:
A from the University of Konstanz in Germany drew similar conclusions, finding that consuming vegetables led to a higher level of happiness over time than sugar or unhealthy food induces at the moment. In a study with 14 different food categories, eating vegetables “contributed the largest share to eating happiness” measured over eight days. And on average, sweets only provided “induced eating happiness” in comparison to an overall healthy diet. “Thus, the findings support the notion that fruit and vegetable consumption has beneficial effects on different indicators of well-being, such as happiness or general life satisfaction, across a broad range of time spans,” writes the Department of Psychology from the University of Konstanz.
So what should we eat? Research suggests a Vegetarian-style diet made up of fruits, vegetables, extra-virgin olive oil, yogurt and cheese, nuts, whole grains, and eliminate fried and processed foods. The diet provides the nutrition our brain needs and supports good bacteria in the gut.
The second study was published in January 2017 in BMC Medicine. Prof. Jacka explains,
Whole (unprocessed) diets higher in plant foods, healthy forms of protein, and fats are consistently associated with better mental health outcomes. These diets are also high in fiber, which is essential for gut microbiota. We’re increasingly understanding that the gut is really the driver of health, including mental health, so keeping fiber intake high through the consumption of plant foods is very important.”
The third study, that is a recent study performed at the University of Warwick (England) and the University of Queensland (Australia), scientists found out after tracking the eating habits of 12,000 adults over several years that by adding one serving of fruit or vegetable to their diets, they were able to noticeably increase their levels of happiness. Happiness benefits were noted for each portion of fruit or vegetable (up to eight) that were added to their daily diets. Just how happy did these people become? Researches concluded that taking individuals who ate virtually no fruits or vegetables and getting them to eat eight servings per day increased their happiness in an equivalent manner as taking someone who is unemployed and getting them a job. While the improvements did not occur overnight (it took approximately 24 months to reach the full benefits in happiness), it was an amazing byproduct of all the other health benefits that these individuals were also experiencing due to the change in their diets.
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