Currently, global food production accounts for approximately 20-35% of greenhouse gas emissions. It is becoming increasingly important for people to become aware of how their food consumption impacts the environment. The Food and Agriculture Organization of the United Nations defines sustainable healthy eating as diets supporting a person’s health and reducing environmental impact, while still being accessible, economically feasible, and culturally acceptable. Here’s a list of 10 healthy and sustainable foods. Simple ways you can help fight against climate change.
Vegetables and Fruits
- Figs: The health benefits of figs include being rich in fibers and minerals. They also contain antioxidant vitamins A and K, lowering blood pressure and reducing cravings. Figs are known to have relatively low carbon footprint, low environmental impact, and are resistant to water stresses.
- Orange Tomatoes: In comparison to red tomatoes, orange tomatoes hold up to twice as much vitamin A and folate. Notably, they contain lycopene, an antioxidant that may have health benefits such as reducing the risk of cancer and heart disease. By buying and consuming a different variety of tomatoes, Knorr reports the market for a variety of tomatoes will diversify the types of foods grown, making agricultural land more resilient.
- Okra: Okra contains antioxidants such as beta-carotene, zeaxanthin, and lutei, which may help reduce risk against oral and lung cavity cancers. A heat and drought resistant vegetable, okra is not a resource-intensive plant to grow, which leaves minimal impact on the environment.
- Kale: Kale is full of vitamins A, K, and C. It also has antioxidants boosting the immune system. Kale has anti-inflammatory properties, preventing illnesses such as arthritis and heart disease. A hardy plant, kale is relatively easy to grow anywhere and in a wide range of temperatures. Additionally, it only takes 55 to 60 days for the plant to grow into maturity.
Beans
- Lentils: High in protein and low in calories, lentils are packed with vitamin B, magnesium, zinc, potassium, and fiber. They are known to improve overall gut functions and may reduce the risk of heart disease. Lentils are great for the environment because they do not require much water to grow, have 43 times less carbon footprint than beef, and strengthen the soil.
- Soybeans: Like lentils, soy beans are high in protein. Soybeans are rich in vitamin B and K, minerals, fiber, and healthy fats. They may reduce the risk of osteoporosis, risk of prostate and breast cancer, and alleviate menopause symptoms. Moving toward plant-based foods like soy helps reduce the demand for soy as animal feed, which takes pressure off the environment.
Cereals and Grains
- Buckwheat: Unlike its name, buckwheat is not related to wheat. It is gluten-free and makes a great substitute for flour in breads or rice because it has higher protein. Buckwheat’s environmental impact is minimal due to its short season, grows well in acidic or unfertilized soil, keeps weeds out, and reduces erosion.
- Quinoa: Quinoa is a complete protein having all nine essential amino acids. It is also gluten-free and has fat, minerals, and vitamins beneficial to your health. The Food and Agriculture Organization has deemed this nutritious food important for the future because quinoa can grow in harsh climates, does not require much resources, and helps many local farmers.
Nuts and Seeds
- Walnuts: Walnuts are known to have omega-3s, which can reduce risk of heart disease and some cancers. They are a good source of protein, vitamins, and minerals. The walnut trees help improve the surrounding soil structure and helps fortify the soil from cattle ranching.
- Hemp Seeds: Rich in omega-3 fat and omega-6 fatty acids, hemp seeds They also contain protein, may alleviate symptoms of menopause, and help with digestion. According to Forbes, hemp seeds are versatile and almost every part of the plant can be used. Having a short growing season, hemp is relatively easy to grow since it does not require fertilizer or pesticides and can grow in different types of soils.
