Superfoods are the world’s healthiest food that must be added to your everyday diet. Superfoods contain various disease-fighting nutrients and also deliver diverse, delicious taste. Lots of fruits, vegetables, nuts, and smoothies serve plenty of protein, healthy fat, vitamins, and minerals.
It is essential to add vegan superfoods to bring the necessary nutrients to stay healthy.
So, here we have identified the 10 world’s best vegetarian superfoods that are easy to find and can be adopted in your daily diet.
Avocados is incredibly nutritious and referred to as a superfood. It includes Protein, fiber, Vitamin B to Vitamin F, potassium, and omega 3 fatty acids. Avocados don’t contain any sodium or cholesterol. They are also low in saturated fat. Having a good source of potassium in avocados helps to keep your blood pressure stable and ultimately, stave off the risk of heart stroke. Adequate fiber promotes natural detoxification and protects from chronic diseases.
|Lower stress||Due to high levels of folate|
|Reduce inflammations in the arteries||Good source of potassium|
|Improve digestion||High in fiber prevents constipation|
|Protect against cancer||Intake of folate from food prevents cancers|
|Maintain healthy cholesterol level||Avocados contain beta-sitosterol that maintains healthy cholesterol level|
|Improve eyesight||Avocados contain lutein and zeaxanthin that promote tissues in the eye|
Quinoa is the world’s most popular and gluten-free superfood. It is used as a substitute for rice. Quinoa is a great source of protein, fiber, Vitamin B, iron, potassium, calcium, magnesium, phosphorus, and Vitamin E.
Quinoa is basically a type of seed. It can be used in many ways like the sprouted, ground or popped like popcorn. It also serves as good food for babies.
|Works as antioxidants||Quinoa provides Vitamin E, which is an antioxidant compound|
|Keeps red blood cells healthy||Quinoa contains iron which, helps to keep our RBC healthy and also forms hemoglobin|
|Reduce Type 2 diabetes and migraine||Presence of magnesium in quinoa helps to relax the blood vessels and promote healthy blood sugar control, which is necessary to reduce type 2 diabetes|
|Improves energy metabolism||Riboflavin B2 improves energy metabolism within brain and muscle cells to create energy|
3. Extra Virgin Olive Oil
Extra virgin olive oil is the extraction of olives. This Superfoods is loaded with powerful antioxidants, monounsaturated fat and vitamin E and K. They have strong anti-inflammatory and powerful cardio-protective properties. Many people consider it as the best cooking oil that comes in different flavors.
|Helps to lower blood pressure||Due to high in monounsaturated fat with favorable effects on markers of cardiovascular disease (heart disease and stroke)|
|Preventing atherosclerosis||Presence of powerful cardio-protective properties|
|Reduce risk of stroke||A combination of high antioxidant and monounsaturated fat content|
|Lower risk of type 2 diabetes||Presence of phenolic compounds in Extra Virgin Olive Oil aid in glucose metabolism and improve the sensitivity and effectiveness of insulin|
|Improve bone health||Rich in polyphenols prevent bone loss with aging|
4. Nuts and Seeds Superfoods
Nuts and seeds are good sources of protein, vitamins, healthy fats, fibers, and minerals. Regular nuts consumption protects against chronic diseases such as diabetes, heart stroke, etc. It is recommended to consume 30 grams of nuts daily. They are high in monounsaturated and polyunsaturated fats and low in saturated fats. Also, rich in vitamins E, magnesium, phosphorus, niacin, and folate.
Nuts: Almonds, Brazil nuts, cashew, pistachios, and walnuts
Seeds: Flax seeds, Chia seeds, sunflower seeds, sesame seeds, and pumpkin seeds
|Weight regulation||Due to the presence of all rich proteins and minerals|
|Reduce risk of heart diseases||Combination of high monounsaturated and polyunsaturated fats maintains the heart-healthy|
|Beneficial for type 2 diabetes and metabolic syndrome||Low in carbs and don’t raise blood sugar level|
|Improve digestive system||Flaxseeds benefit the digestive system|
5. Green Tea
Green tea is one of the superfoods less processed types of tea. Hence, it prevents from a range of ailments. The green tea doesn’t contain any fat, protein, or carbohydrate, but it contains caffeine. It is rich in polyphenols, which helps to reduce inflammation. Another most powerful compound you will find in green tea is EGCG that prevents cell damage.
|Prevent from cancer||High level of polyphenols in tea helps to kill cancerous cells. Thus less chances of attack by breast cancer, prostate cancer etc.|
|Increase mental awareness||Because of caffeine, people get the benefit of improved brain functions|
|Protect against heart disease||It keeps the blood pressure low while maintaining cholesterol. Resultantly, reduce the risk of heart diseases|
Berries are full of vitamins, fiber, and minerals like C, K, and Manganese. Popular healthy berries include blueberries, cranberries, strawberries, and raspberries.
|Reduce risk of cancer||Anthocyanins, ellagic acid, and resveratrol may reduce cancer risk|
|Inflammatory benefits (acts as an antioxidant)||Due to rich in vitamin C, berries help to heal wounds, regenerate skin, and protect cells|
|Improve blood sugar and insulin response||Presence of high carbs protect the high blood sugar levels|
|Keep the arteries healthy||Berries improve endothelial function|
7. Leafy greens
Dark green leafy vegetables deliver a bunch of vitamins and minerals. The dark green color of vegetables adds many nutrients in your diets such as vitamin C, vitamin A, Vitamin E, fiber, folate, iron, potassium, and calcium. Green leafy vegetables are low in calories but high in fiber. Fiber slows down the carbohydrate absorption, which ultimately controls blood sugar.
Some popular leafy green includes Romaine, Spinach, Kale, Iceberg, Broccoli, Sprouts.
|Helps to burn Fat||Due to low calorie|
|Work as anti-ageing||High vitamin K, folate, beta-carotene, and lutein present in these greens has influencing this anti-aging effect.|
|Relieve stress||An excellent source of folate and magnesium|
|Improve Inflammatory||Leafy greens contain antioxidants and polyphenols work as a disease-fighting|
|Fight diabetes||Magnesium, ALA omega-3 fatty acid, and polyphenols found in greens are considered in managing glycemic load and insulin sensitivity|
Soya, a vegetarian superfood, works as a meal supplement. Many people extract oil from the soy to use for cooking as well. Soybeans are the complete pack of high protein plant food. It comes in the form of soy milk also. They are a good source of vitamin C, Folate, calcium, iron, Omega-3 fatty acids, magnesium, phosphorus, and potassium.
|Reduce breast cancer risk||isoflavones in soy can help reduce the risk of breast cancer. They help to reduce the growth of cancer hormones.|
|Reduce the risk of type 2 diabetes||Due to the presence of isoflavones improves insulin sensitivity. Hence, reduces the risk of type 2 diabetes|
|Relieve sleep disorders||Soybean contains high amount of magnesium that helps in reducing insomnia|
|Improve blood circulation||Iron and copper are responsible for the production of red blood cells (RBC)|
|Healthy weight management||High protein in soybean allows the development of leaner muscle|
|Promote healthy digestion||People suffering from constipation are recommended to eat fiber-rich food, and Soybean are a good source of fiber|
Many people use yogurt by adding processed fruit or adding flavoring. But, the plain yogurt has more benefits than the flavored ones. It is an excellent source of calcium and high in riboflavin, Vitamin B6, and phosphorus. Some people also like Greek yogurt due to higher protein and its creamy texture. Adding yogurt in your daily diet boosts several aspects of your health. Some yogurts have probiotics (a type of healthy bacteria) added to them.
|Healthy digestive system||Yogurt contains Lactobacillus acidophilus helps to maintain the balance of bacteria, which helps in a healthy digestive system and decreases gas and bloating|
|Development of healthy bones and teeth||Calcium is important for blood clotting, wound healing, and maintenance of healthy bones|
|Strengthen the immune system||Yogurt has probiotics that have been proven to reduce inflammation|
|Build muscle||Greek yogurt is high in protein that helps your body to build and maintain muscle|
Oats are the favorite breakfast serving superfood, which is liked by everyone. Eating more oats adds on the fiber in your diet. Oats are packed with protein, full of fiber, magnesium, and low on fat. They help us to boost energy levels.
|Prevents cardiovascular disease||The antioxidants present in oats are beneficial for heart disease, and the dietary fibers help lower the bad cholesterol (LDL)|
|Prevents constipation||Rich source of fiber helps in regulating the bowel movements. Hence prevents constipation|
|Control blood sugar level||Oats help to stabilize the blood sugar due to high fiber and complex carbohydrates|
|Energy production||Oats are also rich in magnesium that produce energy, relaxes blood vessels, and regulate blood pressure|