Vegan diet brings multiple benefits to the body and can be very healthy as long as it is done correctly. So as not to suffer nutritional deficiencies, it is important to consume the right foods.
One of the best allies in a vegan diet are superfoods: those small foods that are packed with a large number of nutrients that take regular diet to another level.
If you are vegan or are in the process of becoming one, at The Green Market Post, we tell you which are the best superfoods for your vegan diet. You can rest assure that by including them regularly in your meals, you will be covering the nutritional demands of your body and will have a healthier lifestyle.
You would never imagine that these small legumes are such a powerful food.
They are a great source of meat-free protein, does not contain gluten and are rich in B vitamins –mainly vitamin B3- vitamin C and A, folic acid and carotenoids. Their contribution of minerals is also high, highlighting iron –they are the legume that contributes more iron-, zinc, potassium, phosphorus, selenium, magnesium and calcium.
Not only is flaxseed loaded with plant omega-3s, but it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your pantry and sprinkle on yogurt, cold cereal, oatmeal, or avocado toast.
Chia seeds are a nutritional powerhouse packed with healthy properties. They contain a high amount of Omega-3 fatty acids, tons of antioxidants and fiber. They are also gluten-free and provide more calcium than whole milk – in fact, the body better absorbs their calcium because they also contain Boron mineral.
Who doesn’t love avocado? Well, to love it even more, the healthy fat it contains keeps the stomach satisfied and helps absorb other nutrients. In addition, it is rich in fiber, contains oleic acid and also lutein and zeaxanthin, which are important substances for eye health.
Fig has a higher mineral and fiber content than most fruits, nuts or vegetables. Just one serving contains 6% of the RDA for calcium and iron, 7% of potassium and 20% of fiber.
Fig is packed with fiber and also contains Omega-3 and Omega-6 fatty acids, and pectin, which can soak up cholesterol and helps the body to eliminate it.
Amaranth is a naturally gluten-free, high-protein grain and an excellent source of calcium, magnesium and iron. Studies have shown it can lower cholesterol, and that it’s a complete protein, containing all the essential amino acids.
This spice is a powerful antioxidant that helps protect the body from the harmful effects caused by free radicals. Curcumin, which is the main active substance of turmeric, is high in antioxidants and has been associated with the reduction of colon cancer cells and with inhibiting the action of one of the main proteins for tumor growth. It is also a potent natural anti-inflammatory.
Ginger concentrates vitamins, minerals, amino acids and essential oils in a single food. Within the family of oils it contains, we find some types such as citronellal, lemon, camphene and gingerol. As for vitamins, this tuber is rich in vitamins B and C, in addition to being also rich in minerals such as aluminum, phosphorus, calcium and chromium.
It helps increase body temperature, speed up metabolism and prevent nausea and dizziness during pregnancy.
The entire moringa tree, from the seeds to the leaves, has been used for thousands of years for medicinal purposes.
Studies have shown that moringa leaf powder contains 10 times the vitamin A of carrots, 15 times the potassium of bananas, 25 times the iron of spinach and 17 times the calcium of cow milk. It is also rich in antioxidants and amino acids.
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