Plant Based Diet: What Is It And What Are Its Benefits?

plant-based diet consists of consuming foods from plant sources. Increasingly, the world is more concerned about sustainability and is encouraged to follow a healthier diet. In this blog we will talk about the main characteristics of a plant-based diet as well as its health benefits.

What is a plant based diet?

The plant-based diet is any diet that is based on consuming plant-based products. That is, fruits, vegetables, legumes, cereals, nuts, soy, etc. And, therefore, eliminate animal foods as much as possible.

One of the ideas of following this type of diet is to give more importance to “real” food, fresh and without manipulation by the industry. It is also a way to reduce the daily consumption of frozen, precooked and industrialized foods.

Benefits of plant based diet

The benefits of following a plant-based diet are very positive both for the health of the planet and of animals and people. Here are some of them:

  • Reduces mortality overall.
  • Reduces the risk of chronic and cardiovascular diseases such as cholesterol.
  • It prevents diseases such as obesity, hypertension, hyperlipidemia, hyperglycemia or type 2 diabetes.
  • They improve the levels of vitamins A and C, minerals (potassium), trace elements and phytochemical compounds. It is also rich in water and fiber.
  • Increases longevity and fertility.

Protect the environment and animals. For raising animals for meat and dairy products produces about 15% of all greenhouse gas emissions.

What must be taken into account if we follow a plant-based diet?

Like any other diet, this one must also be balanced and combine cereals and other farinaceous foods, such as bread, pasta or potatoes, with legumes. Thus, it is not necessary to supplement this feeding model with any type of supplementation because you already obtain the necessary nutrients. However, it is recommended to take into account that the following is consumed:

B12 vitamin

Vitamin B12 is necessary to create red blood cells and DNA. Without it we can feel tired or have memory problems or even a feeling of numbness in the limbs. It is usually found in meat, eggs, or dairy products. However, we can consume fortified foods such as cereals or some algae to replace these products from animals.


Consuming protein helps us build and repair muscle. In addition, it also creates hormones and enzymes. For this reason, it is recommended for people who do not practice sports regularly 1g of protein for every kilogram of weight. You don’t have to eat meat to get enough protein. This can be found in legumes, nuts, whole grains, tofu, seitan, peas, etc.


Normally, the iron that is obtained with plant foods is lower than that of animals. For that reason, the amount of iron that we ingest in the plant-based diet must be controlled. For example, we can consume lentils, spinach, sesame, pumpkin and sunflower seeds, peas, grapes, dates, etc.

Leave a Reply