Batch 1: Vegan Super Foods To Include In Your Daily Meal

The healthiest of healthiest of vegan foods for you to choose from.

For a newbie in being vegan, one of the many things you get to worry about is where to get the nutrients and vitamins you need. Another is what would be the best substitute for the ingredients or food you are also used to eating.

Well truth is, it is not enough to just distinguish what are fruits and vegetables. You also have to know what health benefits you can get out of them. You have to be aware of what are the healthiest and most beneficial to you. And if you have certain body conditions or allergies, you also have to make sure that whatever you put into your meal won’t trigger those conditions or allergies.

If there are super foods in the regular food pyramid, there are also super foods in the vegan food list. And we all have to know them in order to maximize the health benefits of being vegan.

Check out the first batch below.


Vegan Super Foods

GOJI BERRIES

Also known as the wolfberry, this Chinese fruit is a nutritional powerhouse. Rich in antioxidants (which fight free radical damage) and vitamin A, there have been some studies that suggest goji berries can help fend off Alzheimer’s. And according to Navitas Naturals, one of the leading purveyors of the berries, gojis contain 18 amino acids (including the essential 8), as well as more than “20 trace minerals and vitamins including zinc, iron, phosphorus, riboflavin (B2), vitamin E, and carotenoids which include beta-carotene.”

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QUINOA AND AMARANTH

According to the folks at Livestrong.com, “Quinoa is a complete protein, which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It’s also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.”

Quinoa is readily available in grocery stores, and is easy and quick-cooking, making it a nice alternative to rice. It’s also great in salads, but one word of advice. Rinse it very well before cooking — the seeds are coated in a protective resin, and will taste bitter if not fully rinsed.

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SWEET POTATOES

These brightly colored tubers are chock full of vitamins and minerals. They’re high in B6, which reduces homocysteine (a disease risk factor) in the body. They also contain vitamins C and D, potassium and are a vegan source iron. Sweet potatoes are also high in magnesium, which, according to Care2.com, “is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.”

Sweet potatoes, like many other yellow foods, are also an excellent source of beta carotene. Not only can beta carotene help improve eyesight and boost immunity, but it can also help fight cancer. Care2 says that carotenoids are “powerful antioxidants that help ward off cancer and protect against the effects of aging.

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POMEGRANATE

Health guru Dr. Mehmet Oz touts the benefits of pomegranates, saying that the “juice in pomegranate seeds contain ellagic acid and punic alagin which fight damage from free radicals and preserves the collagen in your skin. It’s also a powerful source of phytonutrients that promote healthy skin.”

Pomegranates are high in vitamins C and B5 and phytochemicals. In 2000, the American Journal of Clinical Nutrition published details on an experiment that found that men who consumed pomegranate juice raised their antioxidant levels and concurrently lowered their levels of LDL (bad) cholesterol by 90%.

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MANGOSTEEN

Commonly referred to as the Queen of Fruits, the mangosteen has only recently become available stateside. Although there is some debate about the health properties of this Indonesian fruit, Dr. Oz recommends it. He says, “Hidden inside a thick purple rind that you cut open, is a white, creamy flesh full of vitamins A and C as well as cancer-fighting antioxidants. If you can’t find the fruit, the juice of the mangosteen, which is more widely available, is the next best thing. This is also available in tea form.”

 

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A very big thank you to ecorazzi.com for these great details>

Credits to the following for the amazing images:
superfoodify.com, southamericanfood.about.com, livescience.com,  blog.sousvidesupreme.com, vegetafruit.com