Need another reason to go green? A new study finds a colorful plant-based diet helps boost physical health, productivity and overall mood.
Close to 100 GEICO employees who were either overweight or diagnosed with Type 2 diabetes adopted a low-fat, high-fiber vegan diet. After 18 weeks, the study participants lost an average of 10 pounds, lowered LDL cholesterol by 13 points and improved blood sugar control if they had Type 2 diabetes. They also boosted productivity while alleviating symptoms of depression, anxiety and fatigue.
The secret? It’s likely threefold: By adopting a colorful diet, your body fuels up on foods rich in antioxidants. Second, teaming up with colleagues offers a built-in support system that is likely to motivate success. Last, but not least, the researchers hypothesize that physical health improvements lead to increased physical activity and social functioning, which enhance overall quality of life.
With the first day of spring approaching, you may be eager to put this study into practice. Here’s a checklist of five foods to help you get started:
1. Leafy Greens
One cup of cooked leafy greens (spinach, chard or kale) or two cups of romaine lettuce provides more than 100 percent of the value of vitamin A that adults and children over age 4 need in an entire day. Vitamin A is derived from beta-carotene, an antioxidant that shields the body from free radicals and helps produce healthy cells.
2. Green Vegetables
Green vegetables offer a healthful dose of vitamins B6 and B9 (folate). One cup of cooked broccoli or asparagus provide about half the recommended daily value of folate for adults. B vitamins are critical for brain health, reducing the risk of both memory loss and depression. Brussels sprouts and artichoke hearts are also good sources, and serve as seasonal transitions between heavy winter fare and lighter spring varieties.
3. Beans
Legumes — beans, green peas and edamame — provide magnesium, a mineral needed by every organ in the body. Magnesium promotes many things from a healthy heart to strong bones. It also plays a role in the development of serotonin, a neurotransmitter that regulates mood. One cup of cooked black beans provides a third of the recommended daily value of magnesium for adults.
4. Whole Grains
Study participants favored healthful whole grains, such as oats, brown rice and buckwheat pasta. Whole grains help release tryptophan, an amino acid that supports the release of serotonin in the brain. This provides another reason to steer clear of low-carb diets and instead reach for healthful complex carbohydrates. Favor low-glycemic options, such as brown rice and quinoa, rye or pumpernickel bread, or reach for ancient grains, such as millet and barley.
5. Carotenoid-Packed Fruits and Vegetables
Carotenoid-rich fruits and vegetables are packed with beta-carotene and vitamin C, which support healthy skin and are needed for proper immune system function. One large orange, one cup of sliced red pepper sticks or eight strawberries provide close to or more than 100 percent of an adult’s daily requirement of vitamin C. Carotenoid-packed foods are easy to spot: Just look for fruits and vegetables with a dark green, orange or red hue.
Remember that healthy minds always need support from healthy bodies. Spring into health by reaching for a variety of colorful, fruits, vegetables, whole grains and legumes.
If you need extra help making this a lifestyle habit, form a support group — pick a friend, colleague or significant other — where you can check in every week or every day. The groups at GEICO are still running strong, particularly in the District of Columbia.
Cameron Wells, M.P.H., R.D., is the acting director of nutrition education for the Physicians Committee.
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Brighten Up Your Mood With a Colorful Plant-Based Diet originally appeared on usnews.com
