Blueberries, sweet potatoes, mushrooms, chia seeds, cocoa and dark chocolate, turmeric and healthforce superfoods vitamineral green are some of the vegan superfoods to keep you fit and healthy.

Almost everyone these days talks about adding superfoods into their diets. But do you know what exactly one means when they state the term ‘superfood’? well, a superfood is any nutrient-dense food that is beneficial for the overall health and well-being. So, in this article we will be taking a closer look at 21 best vegan superfoods to keep you fit and healthy:

21 Must Know Vegan Superfoods to Stay Fit and Healthy

Blueberries

Blueberries consist of the antioxidants, flavonoids that help to fight against the free radicals, thus preventing you from cancer, heart diseases, Alzheimer’s and osteoporosis. You can simply stir some into soy yogurt or oatmeal and even add them to muffin. Adding some blueberries to your daily diet will help you seek all its nutritional values.

Sweet potatoes

Sweet potatoes have actually very much in common with carrots. The high levels of beta-carotene in sweet potatoes help to promote healthy skin, eyes and cardio health. So, be it anytime of the year, sweet potatoes are always a great vegetable choice.

Garlic

Not only is garlic delicious but it is also rich in sulphur compounds. This helps to treat any infection, high cholesterol and heart disease. You can either chew them raw or just add it into marinades, pastas, soups, sauces and actually anything.

Beans

Being a rich source of potassium, folic acid and fiber, beans help to lower the blood pressure, supports heart health, promotes digestive health and maintains the cholesterol levels.  As per a study by The National Health and Nutrition Examination Survey, it has been found that people who consume beans are 23% less likely to be overweight as compared to the ones who do not.

Walnuts

Being a rich source of omega-3, walnuts are essential in the functioning of your heart and brain. These also offer omega-6s, thus making its incorporation into daily diet very easy. These can be added to cereal or soy yogurt in the breakfast.

Kiwi

Kiwi is a great source of vitamin C, potassium, fiber as well as vitamin A and E, which is one of the missing nutrients that are only provided by kiwi among all other fruits. In fact, the fruit also consists of iron, magnesium, copper, zinc, calcium, chromium, phytonutrients and folic acid.

Mushrooms

As mushrooms are one of the few sources of conjugated linoleic acid (CLA), it helps to block aromatase, which is a protein that leads to estrogen development in women, furthermore, this helps to prevent the development of breast cancer. These are also low in carbohydrates, calories, sodium and are fat free. Being a rich source of fiber and protein, these are also rich in B vitamins that help to maintain a healthy metabolism.

Chia seeds

Chia seeds are rich in protein, biotin calcium, fiber and potassium, and vitamin B complex. These help to regulate blood sugar levels and consist of immune activating mucopolysaccharides and the antioxidant quercetin.

Avocados

Avocados consist of oleic acid that works to improve the cholesterol levels. It is also rich in potassium and folate that help to lower the risk of stroke and heart attacks. You can just sprinkle some sliced avocado with a dash of sea salt and you are ready for a perfect afternoon snack.

Swiss chard

Swiss chard is a rich source of vitamin K, A and C. it helps to maintain healthy blood vessels, improve eyesight, boost skin health and combat osteoporosis. Being a rich source of iron, it also helps to prevent anaemia, Alzheimer’s and certain cancer.

Turmeric

The compound (curcumin) found in turmeric has both antibiotic and anti-inflammatory properties, which also according to the studies have been found to fight against Alzheimer’s and cancer. Although there is not much evidence regarding this but it has been found that turmeric also helps to relive the symptoms of rheumatoid arthritis.

Cocoa and dark chocolate

Polyphenols and flavanols are the two particular types of antioxidants that non-alkalized cocoa consists. These are beneficial in keeping the arteries healthy and protective against cardiovascular disease. So, a square of dark chocolate can be your healthiest choice for a sweet snack.

Pomegranate

Being high in vitamins C and B5 and phytochemicals, pomegranates help to preserve the collagen in your skin and thus promotes a healthy skin. As per the American Journal of Clinical Nutrition, it has been found that men who consume pomegranate juice increased their antioxidant levels and lowered their levels of LDL cholesterol by 90%.

Mangosteen

The white creamy flesh inside the fruit is a powerful source of vitamins A and C and cancer fighting properties. The juice of mangosteen is widely available just in case you cannot the find the fruit. Not only this, but the peel also consists of one of nature’s most powerful antioxidants.

Healthforce superfoods vitamineral green

This is probably one of the best choices if you are looking forward to take only one superfood product. This ultraconcentrated green food is made from all-organic ingredients, which includes seaweeds, probiotics and algaes.

Quinoa

Quinoa is gluten free and a source of complete protein. It consists of all the amino acids necessary for fulfilling one’s nutritional needs. So, if you are looking for healthy protein source, quinoa can be an excellent food choice.

Amaranth

Amaranth is one of the few grains to offer the amino acid lysine. Being high in protein, folate and B6 content, amaranth comes right after quinoa when considering the iron content. It also helps to reduce the cholesterol and is the only grain that consists of vitamin C.

Goji berries

This Chinese fruit is rich in antioxidants, vitamin A and consist of 18 amino acids, more than 20 trace minerals and vitamins including zinc, iron, riboflavin (B2), vitamin E, carotenoids and phosphorus. These are typically available in the dried form.

Spirulina

The blue-green freshwater algae are rich in chlorophyll, beta-carotene, protein and all the essential vitamins and minerals. In fact, it also consists of gamma-linolenic acid, which is basically a key fat for the brain and other organs.

Chlorella

Although quite similar to spirulina, it’s bright green in colour which specifies that it is heavier in chlorophyll. It comes in both tablet as well as powder form and there is no other superfood that is richer in chlorophyll than chlorella.

Mustard seeds

The selenium and magnesium content in mustard seeds help in providing relief to people suffering from rheumatic arthritis. Being a rich source of dietary fibre, it also helps to improve digestion, improves bowel movements and improves the overall metabolism of the body.

Conclusion

Now that we have discussed about all the 21 vegan superfoods in concrete detail, it is now the time that you add a few of these into your daily diet. In fact, you have been given a plenty of options to choose from so you can keep on adding that little twist and change in your diet.

References

https://www.pcrm.org/news/exam-room-podcast/vegan-superfoods

https://www.theguardian.com/lifeandstyle/2016/aug/29/truth-about-superfoods-seaweed-avocado-goji-berries-the-evidence