Vegetables and fruits are typically low in calories and packed with essential nutrients, making them an essential part of any healthy diet. Eating more of these nutritious foods can help lower your risk of heart disease, high blood pressure, digestive problems, vision problems, and cancer.
However, they do not supply all the essential nutrients, so it is not a good idea to eat only plant foods for a considerable time. Check with your doctor before trying such a diet to make sure it’s safe for you. Although a two-week fruit and vegetable diet may not have long-term consequences, the longer you follow this type of diet, the more likely you are to experience nutritional deficiencies.
Eating only plant foods may not cause too many health problems, but your body will lose several essential nutrients for the body, such as protein, fat, iron, calcium and zinc.
Consuming only plant foods produces nutritional deficiencies
A diet consisting of only fruits and vegetables will likely be low in calories, overall. Diets that are very low in calories , including those with less than 1,200 calories per day for women and those with less than 1,800 calories per day for men, cause the metabolism to slow down and, if this diet is followed long Term, they can increase the risk of heart problems, osteoporosis and other types of conditions . If you are interested in trying this type of diet for weight loss, keep in mind that a slower metabolism also makes weight loss difficult. Not getting enough calories can also cause headaches, dizziness, fatigue, emotional problems, and fainting.
Problems when consuming only plant foods
They are the best sources of fiber in fruits and vegetables, so if you only eat these foods, you will probably increase your fiber intake considerably . If you make a sudden change from your regular diet to one that consists only of fruits and vegetables, a sudden increase in fiber will have a hard time digesting your body and can cause gas or bloating.
It’s best to gradually increase your fiber intake: Make sure you drink plenty of water, as this will help minimize gas and constipation caused by higher amounts of fiber. Very high amounts of this nutrient can also interfere with the absorption of other necessary nutrients and interact with certain medications , so check with your doctor before suddenly adding more fiber to your diet.
Nutrient deficiencies
Do not follow a diet of only fruits and vegetables for a long time. While such a short-lived diet may not cause serious nutrient deficiency symptoms, fruits and vegetables do not contain significant amounts of:
- Proteins
- Omgea-3 and Omega-6.
- Fats
- Vitamin D
- Vitamin B
- Zinc
- Iron
- Calcium
- Magnesium
- Selenium
You need to get enough essential fats for your organs to function properly and keep your hormones at the proper levels.
On the other hand, not getting enough protein for your body , even for a short time, can have serious consequences such as: muscle loss, making it difficult for wounds to heal and increasing the probability of getting sick. It can also cause mental confusion, digestive problems, skin problems, and hair loss.
The lack of other nutrients from eating only plant foods can affect your bones, hormone levels, and blood.
Try a well-balanced diet
A diet based only on fruits and vegetables is too restrictive to provide all the nutrients you need , but if you want to avoid animal proteins, you can get these nutrients from a well-planned vegetarian or vegan diet.
Depending on the exact content of your diet, you may need vitamin B-12 supplements and perhaps vitamin D supplements , depending on where you live and how much time you spend in the sun. You are also at risk for iron deficiency. Although some vegetables, such as leafy greens, are rich in iron, they also contain chemicals called phytates that block the absorption of the mineral. A diet deficient in vitamin B-12 or iron can cause anemia, a condition in which your blood does not supply your body with enough oxygen.
Eating eggs and dairy products, as some vegetarians do, would give you the protein you need, and seafood would give you protein, as well as omega-3 fats. No matter what diet you follow, fruits and vegetables are an important source of vitamins, minerals, fiber, and plant phytochemicals. The World Health Organization recommends that adults consume 1 1/2 to 2 cups of fruit per day and 2 to 3 cups of vegetables each day for a balanced diet.
When combined with regular exercise, eating a balanced diet is an important part of maintaining a healthy lifestyle. The key to a nutritious diet is making sure your body has the right mix of protein, carbohydrates, dairy, fruits and vegetables, and yes, even some healthy fats.
