The health benefits of a vegetarian diet are directly linked to the fact that plant-based foods tend to be rich in dietary fiber, vitamins, minerals and cancer-fighting antioxidants and don't contain the cholesterol, saturated fat and toxins found in animal flesh. Vegetarians are less likely to suffer from many of the health problems that plague meat-eaters, including heart disease, obesity and several types of cancer. Although all whole plant foods are healthy, some deserve special recognition for their health-promoting properties – and we've listed 10 of the best ones here. A+ for Avocados Saturated animal fats clog people's arteries and can lead to heart disease, but research shows that the fats found in many plant foods are good for us. Avocados are high in monounsaturated fats, which are important for keeping your skin and hair looking healthy and may reduce your risk of developing heart disease. Avocados are also high in potassium, vitamin K, vitamin E and folate. Avocado slices are a delicious addition to virtually any sandwich or salad. Orange Wonders No, I'm not talking about oranges! I'm talking about other orange-colored fruits and vegetables – namely carrots, sweet potatoes, mangos and certain melons, which are all high in beta carotene. Many people don't get enough beta carotene, which our bodies need to produce vitamin A – the nutrient behind maintaining good vision and healthy skin. Nutty for Walnuts The walnut is a tasty food that's high in protein, iron, zinc and omega-3 essential fatty acids. By snacking on walnuts, you'll get the omega-3s that you need without all the mercury, PCBs and other toxins that are found in fish flesh. Try adding them to cereal and oatmeal for a nutrient-packed breakfast. It's Easy Being Green Our bodies need calcium, but they don't need the allergens, hormones and health problems associated with the consumption of dairy products. Dark-green leafy vegetables – such as broccoli, mustard greens and spinach – are tasty, healthy foods that have plenty of highly absorbable calcium. Plus, these greens are high in potassium, vitamin K and magnesium, which are also good for bone health. Other good sources of calcium include okra, olives, soya milk, tofu, hayany and mung beans. Beans, Beans and More Beans! A hearty staple for millions of health-conscious diners, beans are packed with protein and are a good source of iron and zinc. For some added protein and flavor, try sprinkling black beans, pinto beans, garbanzo beans or kidney beans straight from the can onto salads, or try them in stir-fries and curries. Have High Cholesterol? Whip Up Some Oatmeal! If you're concerned about your cholesterol levels, eating a cup of cooked oatmeal every day can help. Oatmeal can lower your cholesterol by up to 20 per cent! Oatmeal is also a good source of healthy plant protein and is high in other important nutrients. Raisins, bananas, dried fruits and walnuts are tasty, healthy additions to a warm, hearty bowl of oatmeal in the morning. Lentils Galore Like beans, lentils are members of the legume family. Lentils pack a major nutritional punch. They are loaded with protein and fiber as well as folate, magnesium and some B vitamins, all of which may help fight heart disease. A study of 16,000 middle-aged men found that people who consume a lot of legumes are 82 per cent less likely to suffer from heart disease! Lentils are savory and flavorful, and they're perfect in a wide variety of soups, stews and entrées. Berrylicious Berries are some of the healthiest and most colorful foods that you can eat. They contain potassium, vitamin C, magnesium, folate, pro-vitamin A and vitamin K. Berries – including goji berries, strawberries and especially blueberries – are also high in cancer-fighting antioxidants. Super Soya Researchers have linked the consumption of soya with a number of health benefits, including a reduced risk of developing some types of cancer as well as improvements in heart health. Plus, soya is packed with healthy plant protein. Soya is often used in mock meats to imitate the taste and texture of the real thing. Of course, there's also the versatile tofu – a healthy classic that takes on the flavor of whatever it's cooked with. You Say ‘Tomato' Whether tomatoes are fruits or vegetables has long been debated around the dinner table. Whatever they are and however you want to pronounce their name, tomatoes are very flavorful and healthy. The most famous nutrient in tomatoes is the antioxidant lycopene. A number of studies have linked increased consumption of lycopene with a major reduction in prostate cancer. Tomatoes also contain vitamin A, vitamin C and fiber. ** Jason Baker is the director of People for the Ethical Treatment of Animals Asia. To get involved with PETA's work in Egypt, visit PETAAsiaPacific.com. BM
