10 world’s best vegetarian superfoods

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. 

1. Avocados

avacado superfood

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.

Heath benefits:

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

2. Quinoa

 quinoa superfoods

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.

Health benefits:

Works as antioxidantsQuinoa provides Vitamin E, which is an antioxidant compound
Keeps red blood cells healthyQuinoa contains iron which, helps to keep our RBC healthy and also forms hemoglobin
Reduce Type 2 diabetes and migrainePresence 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 metabolismRiboflavin B2 improves energy metabolism within brain and muscle cells to create energy

3. Extra Virgin Olive Oil

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.

Health benefits:

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

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

Health benefits:

Weight regulationDue to the presence of all rich proteins and minerals
Reduce risk of heart diseasesCombination of high monounsaturated and polyunsaturated fats maintains the heart-healthy
Beneficial for type 2 diabetes and metabolic syndromeLow in carbs and don’t raise blood sugar level
Improve digestive systemFlaxseeds benefit the digestive system

5. Green Tea

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.

Health benefits:

Prevent from cancerHigh level of polyphenols in tea helps to kill cancerous cells. Thus less chances of attack by breast cancer, prostate cancer etc.
Increase mental awarenessBecause of caffeine, people get the benefit of improved brain functions
Protect against heart diseaseIt keeps the blood pressure low while maintaining cholesterol. Resultantly, reduce the risk of heart diseases

6. Berries

berries superfoods

Berries are full of vitamins, fiber, and minerals like C, K, and Manganese. Popular healthy berries include blueberries, cranberries, strawberries, and raspberries. 

Health benefits:

Reduce risk of cancerAnthocyanins, 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 responsePresence of high carbs protect the high blood sugar levels 
Keep the arteries healthyBerries improve endothelial function

7. Leafy greens

green leafy

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.  

Health benefits:

Helps to burn FatDue to low calorie
Work as anti-ageingHigh vitamin K, folate, beta-carotene, and lutein present in these greens has influencing this anti-aging effect.
Relieve stressAn excellent source of folate and magnesium
Improve InflammatoryLeafy greens contain antioxidants and polyphenols work as a disease-fighting
Fight diabetesMagnesium, ALA omega-3 fatty acid, and polyphenols found in greens are considered in managing glycemic load and insulin sensitivity

8. Soya

soya superfoods

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.

Health benefits:

Reduce breast cancer riskisoflavones 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 diabetesDue to the presence of isoflavones improves insulin sensitivity. Hence, reduces the risk of type 2 diabetes
Relieve sleep disordersSoybean contains high amount of magnesium that helps in reducing insomnia
Improve blood circulationIron and copper are responsible for the production of red blood cells (RBC)
Healthy weight managementHigh protein in soybean allows the development of leaner muscle
Promote healthy digestionPeople suffering from constipation are recommended to eat fiber-rich food, and Soybean are a good source of fiber

9. Yogurt

yogurt

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.

Health benefits:

Healthy digestive systemYogurt 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 teethCalcium is important for blood clotting, wound healing, and maintenance of healthy bones
Strengthen the immune systemYogurt has probiotics that have been proven to reduce inflammation
Build muscleGreek yogurt is high in protein that helps your body to build and maintain muscle

10. Oats

oats

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.

Health benefits:

Prevents cardiovascular diseaseThe antioxidants present in oats are beneficial for heart disease, and the dietary fibers help lower the bad cholesterol (LDL)
Prevents constipationRich source of fiber helps in regulating the bowel movements. Hence prevents constipation
Control blood sugar levelOats help to stabilize the blood sugar due to high fiber and complex carbohydrates
Energy productionOats are also rich in magnesium that produce energy, relaxes blood vessels, and regulate blood pressure
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