There is a wide range of nutrient-dense plant-based foods that you have to include in your daily diet. Eating them can be beneficial for you to attain most of the essential nutrients that your body requires. Even though most of the plant-based foods like fruits, vegetables, grains, seeds, nuts, etc. are nutritious, some of them are exceptionally high in nutrients than others. So we list some of such foods that you have to definitely add to your plant-based recipes.
Kale is one among the top nutrient-dense foods on the planet. It is rich in a wide range of vitamins including vitamins A, B6, C, and K. In addition to this, you can also get various minerals like potassium, magnesium, calcium, manganese, and copper from this highly nutritious vegetable. Kale is also a rich source of fiber. Therefore, you can get a large number of nutrients by including kale in your everyday diet.
Kale is also found to be useful for reducing the risk of different diseases. Studies suggest that the phytochemicals present in kale might be beneficial for preventing the risk of some forms of cancer to a great extent. Hence, this vegetable is among the top healthy foods to add to your diet.
Watercress can compete with kale with the wide array of nutrients it can provide. This cruciferous vegetable can provide you many vitamins including vitamin A, vitamin C, and vitamin K. It is also rich in phytonutrients like gluconasturtiin, and isothiocyanates. These phytonutrients can be beneficial for strengthening bones, reducing neuronal damage, maintaining connective tissues, and preventing iron deficiency.
This Chinese superfood is known for its cancer-fighting properties and many other health benefits. Bok choy is rich in potassium that can be beneficial for maintaining proper nerve and muscle function. It also contains vitamin B6 which is essential for the metabolism of carbohydrates, protein, and fat.
It is also rich in phosphorous, copper, sodium, zinc, manganese, niacin, selenium, choline, folate, vitamin K, and beta-carotene. So make sure to include bokchoy in your plant-based recipes.
This is another leafy vegetable that is highly nutritious. It is abundant in vitamins A, B6, C, E, and K along with fiber, zinc, niacin, iron, calcium, phosphorous, magnesium, potassium, manganese, and copper, which are essential for your body.
The wide range of flavonoids and antioxidants present in spinach is useful for maintaining better brain health, memory, and mental clarity. It can also be helpful for reducing the risk of many diseases too.
These edible buds are packed with a lot of nutrients including vitamin A, vitamin K, vitamin C, protein, folate, iron, magnesium, thiamine, potassium, phosphorous, and manganese. The high fiber content present in Brussels sprouts can be beneficial for lowering cholesterol levels, as the fiber can bind with the bile acids. Consuming Brussels sprouts on a daily basis can be beneficial for improving the stability of DNA present in the white blood cells.
In addition to this, vitamin K present in this highly nutritious food is essential for bone health and blood clotting. Also, vitamin C can promote the absorption of iron and plays a great role in immune function and tissue repair.
This superfood is known for its wide range of health benefits. Some of the nutrients present in carrots include vitamin A, vitamin C, vitamin K1, beta-carotene, folates, potassium, fiber, and different antioxidants.
Carrots are found to be beneficial for improving cardiovascular health. The high amounts of vitamin A present in carrots is useful for promoting the health of your eyes. Carrots can also reduce blood pressure and boost skin health. It is also linked to lowering cholesterol levels.
This is another nutrient-rich cruciferous vegetable that is known for its wide range of health benefits. They are a good source of vitamin E, protein, thiamine, calcium, pantothenic acid, riboflavin, iron, phosphorous, magnesium, and selenium. Broccoli is also high in fiber, and vitamins A, B6, C, and K.
The antioxidants present in broccoli can be useful for controlling oxidative stress and many other health conditions. It is also linked with reduced risk of some types of cancer and blood sugar levels. This nutrient-dense vegetable is also found to promote brain health.
These tasty and healthy fruits are well-known across the world for their health benefits. Packed with numerous nutrients including vitamins, minerals, dietary fiber, and high levels of antioxidants, strawberries are found to be beneficial for controlling the risk of a wide range of health conditions. They can provide protection against certain types of cancer including breast, colon, cervical, and esophageal cancer. It can also promote cardiovascular health and regulate blood sugar levels.
In addition to this, strawberries are rich in vitamin C, iron, phosphorous, copper, magnesium, vitamin B6, and vitamin K.
There is an enormous number of plant-based superfoods that are highly nutritious. Including them in your daily diet can be useful for you to get a wide array of essential nutrients. They can also help you to prevent the risk of a large number of health conditions. Hence, make sure to include them in your plant-based diets.