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Introduction

Lately, plant-based diets have earned much recognition because of their numerous benefits to human health. The evidence derived from this study supports the contention that diets which are rich in fruits, vegetables, whole grains, legumes, nuts, and seeds offer protection against chronic diseases and has benefits to overall health. In this article, you will find the list of the 15 plant-based foods and learn about their nutritional value and uses, as well as find easy to implement ideas of how to include them into your daily meal plans.

1. Leafy Greens

Spinach and other green and leafy vegetables including kale and collard greens are rich in vitamins A, C, and K and minerals like iron, calcium and magnesium. These greens are extraordinarily low in calories and full of fiber and should be recommended for usage in weight loss program and management of digestive system.

Research completed by the Journal of the Academy of Nutrition and Dietetics stated that increased consumption of leafy green vegetables can lower the chances of getting metabolic syndrome which include factors that increase the risk of developing heart disease, diabetes and stroke.

How to eat greens is not a big issue; you can make it a salad, sauté with garlic and some olive oil or blend into a shake.

2. Whole Grains

Brown rice, quinoa, oats – these are the staples all whole grains which contain lots of fiber, vitamins, and minerals. It has been proved, that these grains decrease the risks of heart diseases, type 2 diabetes and certain types of cancer, because of high level of antioxidants and anti inflammation.

The British Journal of Nutrition had a paper that stated that whole grain intake is associated with a negative correlation of weight to prevent obesity and help health.

Try to replace refined grain with whole-grain foods, for instance use brown rice instead of white rice or whole wheat bread instead of the white one.

3. Beans and Legumes

Beans and legumes are some of the richest sources of plant protein and fiber and nutrients such as lentils, black beans, chickpeas among others. Most of these have been associated with a number of health benefits including digestive system, regulation of blood sugar, and the heart.

Body, Another systematic review and meta-analysis conducted by scholars and published in the British Journal of Nutrition discovered that the groups of people who consume legumes frequently may coronary heart disease less than those who do not consume legumes.

Up your consumption of beans and legumes by working them into your meals as ingredients like fillings for burritos, greens for salads, ingredients for soups and stews.

4. Berries

Some fruits like blueberries, strawberries and raspberries provide good amounts of antioxidants vitamin and minerals which are determinant to human health. Recent research shows that these little tomatoes are associated with the lowered risk of cardiovascular disease, dementia, and some types of cancer.

Writing in Journal of Agricultural and Food Chemistry, researchers reported that blueberries are packed with anthocyanins, which are known to enhance memory and other brain functions.

Eaten fresh, frozen or dried raw berries can be included in your smoothie bowl, a fruit mix or a berry crumble.

5. Nuts and Seeds

Shрі and seeds are some of thе best choices: almonds, walnut, chia, and flaxseed all contain healthy fats, proteins, and minerals, including magnesium and zinc. Research suggests that these foods are beneficial in various aspects such as raising the health of the heart, and moderation of inflammation levels in the body as well as regulation of blood glucose levels.

In the systematic review published in the British Journal of Nutrition revealed that the regular intake of nuts did lower the risk of CVD and total mortality.

Use nuts and seeds to help eat them in the nut form, on salads and in smoothies and other baked in goody foods.

6. Cruciferous Vegetables

Some of the most popular vegetables like broccoli, cauliflower, Brussels sprouts are all cruciferous vegetables, which are packed with vitamins, minerals, fiber, and phytonutrients that help eliminate cancer cells. Several types of cancer including lung, breast and colon cancer have been linked to those vegetables.

An article in the International Journal of Cancer concluded that high consumption of cruciferous vegetables was negatively related with the risk of developing lung cancer.

Since, cruciferous vegetables have a strong flavor it would be beneficial to add them into meals through roasting, steaming or stir-frying, or mixing them into a soup or puree.

7. Avocados

Avocados are well known to contain high levels of monounsaturated fatty acid, dietary fiber, potassium and several vital vitamins including vitamin k, E and C. Many different people believe that these fruits offer many therapeutic health benefits such as; lowering of the risks of stroke, heart diseases, aiding digestion, and reducing inflammations.

A study done by Journal of Nutrition also pointed out that a specific fiber from avocondes can assist people to have good blood sugar levels to be maintained.

Eaten raw avocados can be placed in sandwiches, salads, or in mixtures for smoothies; can be mashed and used to prepare guacamole or mashed avocado spread.

8. Sweet Potatoes

Sweet potatoes contain a lot of beta carotene, vitamin C, fiber and potassium and other minerals such as iron. Research has shown that, these nutrient rich vegetables have multiple health benefits such as better vision, better immunity and reduced inflammation.

Researchers having carried out research and published it in the British Journal of Nutrition have it that beta-carotene contents of such vegetables as sweet potato can enhance eye health parameters.

Addition of sweet potatoes to your diet can be as roasted or mashed potatoes, or purées, or incorporated into soups, stews, and casseroles.

9. Tomatoes

Tomatoes contain lycopene, vitamin C, potassium, many other nutrients that may help our bodies in many ways and numerous other healthy plant compounds too. There are various potential health benefits associated with these vegetables like healthy heart, reduced inflammation and lesser chance of some forms of cancer.

The article in the American Journal of Clinical Nutrition was a meta-analysis which showed that increased consumption of tomato products linked to decrease risk of gastric cancer.

Use tomatoes in salads, sandwiches, pastas or soups or melt into a delicious tomato soup or sauce.

10. Olive Oil

Olive oil is prepared from olives that are a part of the Mediterranean diet and contains monounsaturated fats, antioxidants and anti-inflammatory factors. Many epidemiological surveys have associated the presence of PL, particularly olive oil in the diet, to better control of blood pressure, improved glycemic control, and even fewer incidences of certain types of cancer.

The meta-analysis published in the British Journal of Nutrition suggested that olive oil consumption lead to decreased risk of stroke.

Replace other oils or fats that you are normally using in your recipes with olive oil or use it to dress your salads, vegetables and grains.

11. Garlic

Garlic refers to any herb for plant food with antioxidant, anti-inflammatory, and other nutrients including vitamin C, B6 and manganese. They claimed that this chemical, known as allicin, is responsible for the broad range of health promoting effects such as better cardiovascular health, decrease in inflammation and even improved immunity.

A Journal of Nutrition journal review concluded that increased garlic consumption results to decreased blood pressure and cholesterol.

You can use garlic to cook sautés, stir-fries, soups, stews, incorporate into dips, spreads, and dressings.

12. Green Tea

Of course, green tea is not a food, but it is a powerful plant product which has antioxidant, anti-inflammatory properties and contains vitamins C, B2 and zinc. The main polyphenol in green tea has been associated with a range of health benefits, including a reduced ability of LDL cholesterol to damage the body’s cells, a decrease in blood sugar levels and cancer prevention.

Cahill noted that a paper in the British Journal of Nutrition established that green tea helped lower rate of cardiovascular diseases.

Drink green tea by using the green tea leaves or using the ready green tea bag OR try mixing green tea powder in smoothies or in some of your baked foods.

13. Apples

Apples are rich in fiber, vitamin C, antioxidants and several classes of physio-chemicals that play important roles in general well-being. These fruits have been associated with a number of positive effects on health, for instance an improved cardiovascular performance, decreased inflammation and even lowered susceptibility to cancer.

The study carried out in the British Journal of Nutrition revealed that the consumption of apples reduces the onset of type 2 diabetes.

Apples can be eaten raw, mixed with other dishes such as salads or used in baking; apple crisp or apple pie is perfect.

14. Cinnamon

Cinnamon is a delicious plant derived spice that can be consumed in its raw form or in the form of its extracted oil, and it has a numerous health benefits such as being a natural antioxidant, anti-inflammatory substance and a nutrient richest in manganese and calcium. Cinnamaldehyde and cinnamic acid, the active cinnamon used in cinnamon products, research have shown: regulating sugar levels, fighting against inflammation and supporting heart health.

Recent meta-analysis published in the Journal of the Academy of Nutrition and Dietetics suggested that the addition of cinnamon in the diet can have benefits in reducing the glycaemia in patients with type 2 diabetes.

Use cinnamon in your morning coffee or tea, mix it into your smoothies or in baking your bread or cookies, or sprinkle it over roasted vegetables or grains.

15. Ginger

Ginger is a plant-based spice that has a strong and unique smell and that is used all over the world due to its load of nutritional benefits and essential nutrients such as vitamins C, B6 and Potassium. This component of ginger known as gingerol has been shown to have several properties which improve digestion, decrease inflammation, as well as boost immunity.

Another review done on the Journal of Medicinal Food showed that ginger has the ability to reduce nausea and vomiting and is mostly recommended for expecting mothers.

You can consumed ginger fresh, in soups and stews or as a spice added to stir-fries it can also be added to smoothies, used to sweeten tea or ginger bread.

Conclusion

If consumed regularly, it is possible to incorporate these fifteen recommended plant based foods into ones eating plan and improve ones health dramatically. These nutrient dense foods are resourceful