October 1st was World Vegetarian Day. So to kick the month off, Mature Allure figured it would be an ideal time to explore the numerous benefits of adopting a vegetarian diet, particularly for women over 40. Here, we’re delving into the advantages of a vegetarian lifestyle and sharing two delicious and easy-to-make vegetarian recipes to get you started on your journey to a healthier you.
The Benefits
Improved Heart Health – According to the American Heart Association, vegetarians have a 32% lower risk of developing heart disease compared to their non-vegetarian counterparts.
Source: American Heart Association: “Vegetarian Diets.”
Weight Management – The Centers for Disease Control and Prevention (CDC) reports that individuals following a vegetarian diet tend to have a lower body mass index (BMI) on average than those who consume meat.
Source: CDC: “Healthy Weight – it’s not a diet, it’s a lifestyle!”
Lower Cancer Risk – The World Health Organization (WHO) acknowledges that high consumption of red and processed meats is associated with an increased risk of colorectal cancer.
Source: WHO: “Q&A on the carcinogenicity of the consumption of red meat and processed meat.”
Better Digestive Health – A vegetarian diet rich in fiber from fruits, vegetables, and whole grains can promote regular bowel movements and prevent constipation.
Source: Mayo Clinic: “Dietary fiber: Essential for a healthy diet.”
Enhanced Bone Health – Contrary to some misconceptions, a well-balanced vegetarian diet can provide adequate calcium intake.
Source: National Osteoporosis Foundation: “Calcium/Vitamin D.”
Hormone Balance – The International Journal of Epidemiology reports that a vegetarian diet may be associated with lower estrogen levels, potentially reducing the risk of hormone-related conditions like breast cancer and polycystic ovary syndrome (PCOS).
Source: International Journal of Epidemiology: “Dietary intake and serum levels of fatty acids and risk of breast cancer: A prospective study in Japan.”
Improved Cognitive Function – Research published in the journal Nutrients suggests that a plant-based diet rich in antioxidants, omega-3 fatty acids, and other nutrients can support cognitive health and reduce the risk of age-related cognitive decline.
Source: Nutrients: “The Neuroprotective Effects of Cocoa Flavanol and Its Influence on Cognitive Performance.”
Choosing a vegetarian diet is not only a compassionate choice for animals and the planet but also a wise decision for your health. By incorporating delicious vegetarian recipes like the ones provided here, you can embark on a journey toward improved well-being and vitality.
The Recipes
2 Easy-to-Make Vegetarian Recipes to Kickstart Your Journey to a Healthier Lifestyle
Roasted Vegetable Quinoa Bowl
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Ingredients:
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Instructions:
- Preheat your oven to 425°F (220°C).
- Chop the vegetables into bite-sized pieces and toss them with olive oil, dried oregano, salt, and pepper.
- Spread the vegetables on a baking sheet and roast for 20-25 minutes or until they are tender and slightly caramelized.
- While the vegetables are roasting, prepare the quinoa according to package instructions.
- Once the quinoa and vegetables are ready, assemble your bowl by layering quinoa, roasted vegetables, and crumbled feta cheese (if desired). Drizzle with balsamic glaze for extra flavor.
Chickpea and Spinach Curry
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Ingredients:
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Instructions:
- Heat olive oil in a large skillet over medium heat. Add chopped onion and garlic, sauté until fragrant and translucent.
- Stir in the curry powder, salt, and pepper. Cook for 2 minutes to release the flavors.
- Add diced tomatoes, chickpeas, and coconut milk. Simmer for 10-15 minutes until the sauce thickens.
- Stir in the fresh spinach and cook until wilted.
- Serve the chickpea and spinach curry over rice or with warm naan bread.
Remember, every small step toward a more plant-based diet contributes to a healthier you and a better world.
