SO EXACTLY WHAT does constitute a great diet, a plan that is not only healthy for you, but also easy on the environment, and ethically sound as well? The answer can be summarized in one extraordinarily simple suggestion that requires no membership or subscription:
Eat a wide variety of locally grown organic plants!
That is it. Eat organic plants. This plan emphasizes the consumption of a wide array of colorful vegetables, along with lesser amounts of fruits, seeds, and nuts – all organically grown.
For optimal health, every meal should begin with a large serving of various organic vegetables and fruits at the front of your plate. Following just this one simple step alone will put you well on your way to living a long and healthy life.
Beans can also be added as important sources of healthy calories and protein; as can whole grains, eggs, and dairy products consumed in moderation. Organic free-range meat and wild seafood provide excellent nutrition and are also great adjuncts to a diet emphasizing large amounts of a wide variety of organic vegetables. All of these food groups are excellent supporting characters, but the true stars of the show are a wide variety of colorful vegetables and fruits.
This peasant-like diet is the essential framework of a healthy nutrition plan and, for most people, should make up most of their daily food intake. Each individual can add to and customize this plan to suit his or her own wants, needs, ethical concerns and body type; but eating a large serving of organic vegetables and fruits with every meal is the general core philosophy that should be followed to achieve optimal health and well-being.
Using relatively simple substrates, our human bodies are incredibly adept at building the vast majority of the thousands of chemical structures that are necessary for our survival. However, there are some items that our bodies cannot create on their own, instead depending upon plants to supply these life sustaining products. We call these products essential nutrients; essential because human life is not possible without attaining them through our diet. These essential nutrients include many elements obtained from the rocks of the Earth, as well as substances created by plant life; which includes some fats, amino acids, and all of our vitamins.
You may remember seeing a poster of the periodic table of the elements on the wall of your high school chemistry classroom. The periodic table lists the 98 naturally occurring elements, each given an atomic number which reflects the number of protons it contains in its nucleus. Scientists believe that these elements were formed by the actions of tremendous heat and pressure on the primordial dust of an exploding supernova, some of which eventually coalesced to become part of our Earth.
At least 16 of these elements are essential for human existence, and several more are also likely involved in human functions. Some of these elements – such as carbon and nitrogen – are needed in large amounts, and these are termed macronutrients. Others – like copper and zinc – are needed in only small amounts, and are called trace elements. Luckily for us we do not need to eat the Earth to get them, as plants do this work for us, by absorbing them through their root systems.
The chain of nutrition begins with rain falling from the heavens upon the Earth. Aided by bacteria, the water begins to weather the rocks of the land, leaching out important minerals. The action of the rain also creates small crevices, which can then be enlarged by the freezing and thawing of water, breaking the rocks down into smaller pieces. Primitive plant forms can survive on this rocky substrate. These plants eventually die and provide a tiny amount of organic material (soil) for more advanced plant forms to grow upon; plants which are sometimes eaten by animal life. These plants and animals in turn will also die and form even more soil.
Eventually, over thousands of years, three layers of soil will form. The most superficial layer contains mostly organic material from decayed plants and animals, and some insoluble minerals. The middle layer contains relatively little organic material and some soluble minerals, and the deepest layer is essentially bedrock. Plants send out roots into the middle layer, to soak up the essential minerals contained in this region.
Plants also obtain carbon and nitrogen from the atmosphere. Using solar energy to combine CO2 and water, plants form carbon and life sustaining oxygen, producing energy for their vital functions and metabolism. The plant uses carbon to make simple sugars, which form the building blocks for the synthesis of all organic molecules. Sequestering CO2 from the atmosphere also helps human civilizations, as this diminishes the greenhouse effects now present due to excessive levels of this gas. Rhizobium bacteria, living symbiotically with leguminous root nodules, can fix atmospheric nitrogen, converting it to nitrate, which is a form that can be absorbed by the roots of the plant.
Using these minerals, plants can create everything that they need to survive. This includes many substances that humans are unable to make, at least not in sufficient quantities. These substances include the Omega 3 and Omega 6 essential fatty acids, and all nine different essential amino acids needed for protein production. This also includes the vitamins with which we are all familiar; except vitamin B-12 which must be typically obtained from animal sources.
But it gets better yet, because when we eat plants we not only get the essential minerals, fatty acids, amino acids, and vitamins that we need to survive, we also get additional nutrients that the plants build for their own protection. Plants build up to 25,000 different types of these substances, which they use to defend themselves against viruses, bacteria and harsh climates. These chemicals are called phytonutrients, and one of the other properties of some of them is to give color to their host plant.
Research is showing that many phytonutrients are quite beneficial for human health as well. Also referred to as phytochemicals, these substances are not necessarily essential for our daily metabolic processes. However, many are considered to play a helpful role in many important human body functions; which may include aiding our immune systems, helping to prevent or treat cancer, and providing cardiovascular protective effects.
It may be prudent to eat at least some fruits and vegetables raw, as some nutrients may be degraded by high temperatures. For those with digestion problems, it may be necessary to cook some plants to soften them, and peeling will also help. Fresh or frozen fruits and vegetables are more nutritious than canned items, and nutrient levels can rapidly drop during transport so it is best to buy from local sources.
Eat a wide variety of predominantly locally grown organic plants.
Eating a wide variety of different plants is suggested as plants produce many essential proteins, fats, and vitamins, and thousands of different types of phytonutrients, but not all in the same organism.
Consumption of locally grown food is recommended as this reduces fuel usage and greenhouse gas emissions, adds a measure of security to our food supply by encouraging biodiversity, and is supportive of local economies and small businesses. It is of course not always possible to buy produce grown in your own region, but the closer the better.
Eating organic food ensures that you will not be ingesting dangerous synthetic pesticide chemicals along with your healthy nutrients and is also far better for the environment.
A plan favoring consumption of mostly plant life over animal based products is recommended for several reasons. Plants often contain a wider variety of nutrients than animal products, and some studies have shown that a plant - based diet decreases the risk of cardiovascular disease, cancer, and bone fracture.
Next time: Adding meat to your diet. Can sustainably managed livestock systems actually improve the environment?