Eating more plants could be the key to avoiding heart disease and some types of cancer, according to a recent review of nearly 50 studies. “There is massive scientific data that a well-balanced, whole-food, plant-based diet emphasizing fruits, vegetables, whole grains, and the whole spectrum of legumes, peas, beans, lentils” has health benefits, according to Dr. Joel Kahn, cardiologist and author of “The Plant-Based Solution.
” “Literally—we’ve had data since the 1940s and 1950s.” Studies comparing plant-based diets centered around whole, minimally processed foods to ultra-processed alternatives show that only whole-food dietary patterns improve health outcomes and reduce disease risk. “Anybody who is eating a vegan diet or a vegetarian diet or just a mostly plant-based diet should be taking a vitamin B12 supplement,” says Ginny Messina, a vegan registered dietician and co-author of “Vegan for Life.
” Vitamin B12 is only found in significant amounts in animal products and fortified foods, and a deficiency can cause anemia, mood changes, or permanent neurological damage. Plant-based diets may also be low in vitamin D, omega-3 fatty acids, and minerals like iodine, selenium, iron, and zinc. But Dr.
Kahn points out that these deficiencies—and others—aren’t unique to plant-based diets. For the general population, though, eating a variety of plant-based foods appears to be the best approach to improving overall health. According to Ms.
Messina, going pl.
