What will happen to the body if there is only vegetables and fruits

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For years it was believed that a healthy diet should eat five servings of fruits and vegetables per day. It is about 400 grams. And no one eats the required amount.

But in 2017 there was a studyFruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortalityAccording to which the daily requirement of fruits and vegetables should be doubled. According to scientists in London, it would be prevented annually to 7.8 million premature deaths worldwide.

Lead author Dagfinn Aune (Dagfinn Aune) said that fruits and vegetables reduce the level of cholesterol and blood pressure, improve the condition of blood vessels and the immune system.

In his opinion, such an effect is justified by their content of nutrients of a complex system. A antioxidants may reduce DNA damage, which may lead to a reduced risk cancer.

If ten servings of fruits and vegetables a day is much better than five, it is possible to think about the transition to exclusively vegetarian food. Let's see how it will affect the body.

You will have a lack of important macronutrients

Fruits and vegetables provide you with fiber and carbohydrates, but the ones you do not get the right amount of fat and protein. And they are vital to the body. Fats - for brain health, sufficient energy and metabolism, protein - for strong muscles and a strong immune system.

"If you only eat fruits and vegetables, you will find a loss of muscle mass and strength, - says nutritionist Amy Shapiro (Amy Shapiro). - Herbal diet can provide proteinBut it needs to include in her cereal. "

You will decrease the level of inflammation

Inflammation occurs when the body tries to protect against viruses and bacteria or restore damaged tissue. But some products - among them the meat, cheese, and processed foods - increaseDietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. inflammatory processes.

This has a negative effect on the body: chronic inflammation is associatedPrescribing Optimal Nutrition and Physical Activity as "First-Line" Interventions for Best Practice Management of Chronic Low-Grade Inflammation Associated with Osteoarthritis with the development of atherosclerosis, increasing the risk of heart attack, stroke, diabetes, and autoimmune diseases.

Vegetable diet, on the contrary, reducesDietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review inflammation due to its high content of dietary fiber and antioxidants. Furthermore, this diet is much less triggers inflammation, including saturated fatSaturated Fatty Acids Engage an IRE1α-Dependent Pathway to Activate the NLRP3 Inflammasome in Myeloid Cells and endotoxins (these substances are emitted during the decay of bacterial cells).

According to scientists, people who have switched to vegetable diet, drastically reducedC-reactive protein response to a vegan lifestyle intervention C-reactive protein - an indicator of inflammation.

You become less energetic

On average, a man with a moderately active lifestyle is necessaryCalculating how many calories are burned in a day 2 400-2 800 calories per day, and women - 1 800-2 200. But if you do not have grains, seeds, nuts, and vegetable oils, it is extremely difficult to get as many calories. To help you imagine 2200 calories - about 100 cups of chopped cabbage or 23 apples.

Of course, there are more high-calorie vegetables such as avocado. But even if the maximum diversity of plant food, still have to eat a lot. In this case, you do not get that kind of carbohydratesWhich gives energy and helps to concentrate.

You run out of important vitamins and minerals

"The diet where fruits and vegetables - the only source of energy will be lacking key nutrients," - says nutritionist Stephanie Dee Figl-Peck (Stephanie Di Figlia-Peck). Although many popular diets, including the Mediterranean, a lot of fruits and vegetables, they are also balanced and include other types of products.

Exclusively vegetable diet does not provide the body with vitamins B12 & D, will give little iron. Although spinach and other dark leafy greens are rich in iron, they also contain substances phytates, which blockMineral Absorption absorption of this trace element.

You lose weight

Due to the high content of fiber and water plant foods quickly gives a feeling of satiety. And it helps to have a smaller and potentially leads to weight loss. Even when we see a full plate of food, we want to defer spoon faster. The brain seems to be that we have already eaten a lot, and therefore need to be fed.

In addition, with this diet you will be more likely to go to the toilet, and it also gives a feeling of lightness.

You'll be more likely to suffer from bloating

Some difficult to digest the sugars and other carbohydrates from vegetables and fruits, which may lead to swelling. But this is highly dependent on the characteristics of your body and the intestinal microflora.

You dramatically reduce cholesterol

According to studies, the transition he falls to the plant-based dietEffects of plant-based diets on plasma lipids. 35%. In many cases, the reduction is the same as when taking drugs. And this is a very significant result for anyone who wants to lower cholesterol without medication.

The fact that fruits and vegetables are high in fiber. In addition, they have no fat and processed sugar, namely, these ingredients should be avoided if you want to lower your cholesterol.