Four plant-based foods 2 eat every week (and why science suggests they"re good for u)-screenshot-2022-01-06-03-47-a

As a laureate professor in nutrition and dietetics people often ask — what do you eat?

Here are four versatile and tasty plant foods I have on my weekly grocery list, and the research showing why they're good for you.


1. Tomatoes

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Tomatoes are a berry fruit (not a vegetable). They're rich in vitamin C and lycopene, which is a carotenoid. Carotenoids are pigments produced by plants and give vegetables their bright colours.

A review of six trials asked people to consume tomato products equivalent to 1 to 1.5 large tomatoes or 1 to 1.5 cups of tomato juice daily for about six weeks.

The researchers found people who did this had reduced blood levels of triglycerides (a type of fat in your blood that increases heart disease risk), as well as lower total and "bad" cholesterol levels, compared to those who didn't have any tomatoes.

These people also had increased levels of "good cholesterol".


2. Pumpkin

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People who had the highest intakes of foods rich in beta-carotene (such as pumpkin, carrots, sweet potato and leafy greens) had an 8 to 19 per cent lower relative risk of having coronary heart disease, stroke, or dying from any cause in studies over 10 years or more compared to those with the lowest intakes.


3. Mushrooms

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Mushrooms are rich in nutrients with strong antioxidant properties.
The body's usual processes create oxidative stress, which generates "free radicals". These are small particles that damage cells walls and cause the cells to die.
If these aren't neutralised by antioxidants, they can trigger inflammation, contribute to ageing and development of some cancers.


4. Oats

Four plant-based foods 2 eat every week (and why science suggests they"re good for u)-screenshot-2022-01-06-03-56-a

These found eating intact oat kernels and thick rolled oats led to significant reductions in blood glucose and insulin responses, but not after eating quick rolled oats.

This is likely due to the longer time it takes for your body to digest and absorb the less-processed oats.

So it's better to eat whole grain oats, called groats, or rolled oats rather then quick rolled oats.



Full article is HERE