Vegans avoid eating animal products for a number of reasons, including environmental concerns, ethical concerns, and health concerns. While a plant-based diet may have certain health benefits, it may also put some people at risk of nutritional deficiencies.
This is especially true if vegan diets aren't well-planned.
Vegans who want to keep healthy should eat a nutrient-dense diet consisting of whole and fortified foods. Anyone for superfoods? Come here to discover more about how they may help you.
What are superfoods, exactly?
While all fruits and vegetables are high in vitamins and minerals, the term "superfood" is applied to meals that are a cut above the rest. They include substances that are good for one's health (such as antioxidants, fiber, and fatty acids). In other words, items that are particularly beneficial to your health are termed superfoods.
Leafy greens like spinach are six typical examples of nutrient-dense superfoods. What else, though? Here are a few of the most popular vegan superfoods to include on your menu.
6 examples of vegan superfoods:
1. DGLVs (Dark Green Leafy Vegetables)
These are abundant in a variety of nutrients, including calcium, iron, vitamin C, magnesium, and zinc, among others. These nutrients hold a fantastic variety of characteristics that may reduce your chance of chronic disease.
DGLVs may be found in smoothies, chips (hello, spinach chips!), and more. Other vegetables that are considered superfoods include radishes, broccoli, mushrooms, cabbage, etc.
2. Lentils and beans
Both are high in protein, fiber, and magnesium and are excellent providers of iron and folate. Legumes can also help to decrease cholesterol, and blood pressure, and prevent heart disease.
They're a wonderful alternative as a superfood for animal protein in meat-free diets because of their high protein level.
3. Nuts and Dry Fruits
The majority of us grew up eating soaked nuts first thing in the morning. An Indian kitchen is incomplete without dry fruits. Walnuts, cashews, pistachios, almonds, and melon seeds are just a few examples.
Protein, fiber, iron, zinc, magnesium, and vitamins are abundant in nuts and dry fruits. These are one of the most adaptable foods, since they may be eaten alone or in dishes.
If you like mushrooms, you're eating vegan dishes. Mushrooms are yet another superfood low in fat, carbs, and calories. Mushrooms can boost metabolism and, because of their high potassium content, can help control blood pressure and reduce the risk of stroke.
5. Chia Seeds
Chia seeds may be little, but don't be fooled by their size. Fiber, calcium, manganese, magnesium, and phosphorus are all abundant in them. They're high in omega-3 fatty acids as well.
This can help you maintain a healthy heart by lowering cholesterol, controlling blood pressure, reducing inflammation, and more.
6. Dark Chocolate
Dark chocolate is unquestionably a superfood. To mention a few important nutrients, it contains fiber, iron, magnesium, potassium, and zinc. It also contains potent antioxidants like flavanols and polyphenols, which have been related to heart health.
Now that you know what superfoods are, here are six of the best. Try to incorporate most of them into your diet and continue to prepare nutritious meals with them!