A diet high in plants has shown to have a number of health benefits. By eating a variety of plant-based foods such as fruits, vegetables, nuts, seeds and whole grains, you can boost your daily intake of nutrients and support optimum health. Plant foods are also high in vitamins, minerals, antioxidants, fibre, protein and omega-3’s.

Here are 5 benefits of eating more plants:

1. They are high in antioxidants and phytochemicals

Antioxidants support the body in fighting against free radicals and toxins. Phytochemicals are the bioactive compounds found in fruits and vegetables, which have shown to reduce the risk of a number of chronic diseases. Phytochemicals give fruits and vegetables their pigment, flavour and scent (think the deep blue colour of blueberries, and bright red colour of strawberries!).

2. High in fibre

Fibre is essential for gut health and supports the digestive processes. A diet high in fibre supports a healthy weight, balanced blood sugar levels, improved gut function and healthy cholesterol levels. Plant-foods are also a great source of soluble and insoluble fibre. Soluble fibre will keep you feeling fuller for longer, while insoluble fibre promotes regularity and a healthy colon environment.

3. They reduce inflammation

Plant foods including chia seeds, flaxseeds, hemp seeds and walnuts are all excellent sources of omega-3 essential fatty acids, which have an anti-inflammatory effect on the body.

4. They promote a healthy weight

Not only are plant foods a great source of fibre, they also promote satiety (the feeling of fullness), aid weight loss and stabilises blood sugar levels – so you’ll be less likely to over-eat. Plant foods have also shown to reduce the risk of heart disease and diabetes.

5. Detox support

Leafy greens and brassica vegetables play a vital role in liver detoxification. Liver detox helps the body to balance hormone levels, improves skin health, liver function and removes unwanted toxins!

Tips for increasing your plant-food intake:

• Veggie sticks and nut butter. An easy healthy snack! Chop up your favourite vegetables along with a nut butter (high in good fats and protein).
• Bite Me Fine Foods products. Great-tasting range of certified-organic falafels and bites, which are all vegan, made fresh, locally grown, and packed with a number of different vegetables!
• Fruit Salad. Make a batch of fruit salad to take to work.
• Smoothies. Add your favourite fruits and veggies to a smoothie for a nutrient-packed meal. A delicious combo to try is coconut water, strawberries, pineapple, baby spinach, kale and chia seeds.
• Eat the rainbow. Aim to eat a variety of different coloured fruits and vegetables each day to get the maximum amount of nutrients and phytochemicals!

Article by Rebecca van den Elzen – Accredited Nutritionist BHSc (nut med)