Some of the most nutritious plant foods have been long-known to hold the keys to health, addressing many of our modern-day and past diseases. Additionally, plants are sources of nutrients from all the main food groups, and are thus known to both provide energy, build and repair torn or injured muscles as well as boost the immune system. Along with these benefits, plant foods are known to aid in the healing of heart disease, hypertension, diabetes and assist in weight loss. More on the surface, plant foods contain nutrients that enable us to have smoother skin and stronger, healthier hair. That said, here is a variety of plant food sources that pack a punch nutritionally. Include these in your diet today for significant improvements.
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1. Kale
A serving of kale contains a wide variety of nutrients such as Vitamin A, K and C. Additionally, kales have manganese, copper, potassium, calcium and are rich in fiber. As such, this food improves your eyesight, improves your body’s rate of blood clotting and assists in bone formation. Kale also improves digestion and gives you smoother skin. Additionally, this food acts as an antioxidant thereby enabling you to have lesser toxins in your system.
2. Garlic
A super food of sorts, garlic has a broad number of vitamins and minerals. Packed with calcium and phosphorous, it aids in the formation of stronger bones and teeth. It is also rich in manganese, selenium, vitamin B6 and vitamin C. As such, it strengthens your immune system against infections such as the common cold. Garlic also improves your cardiovascular health and has been proven to be toxic to fourteen different types of cancer cells.
3. Mushrooms
Mushrooms are a rich source of protein as well as fiber, vitamin C, selenium and some polyphenols. Its antioxidant properties enable it to flush out toxins from your body at record time, allowing you to achieve higher rates of activity and lesser fatigue. Some of the body’s most significant aids to the immune system come from mushrooms, and as such they play a fundamental role in preventing the mutation of your cells to cause cancer.
4. Spinach
Spinach is rich in Vitamin A, iron, potassium, calcium, zinc and selenium. As such, it encourages bone formation and smoother skin. Spinach also flushes out toxins from your system and has anti-inflammatory benefits to your body. It is also a source of folate. In pregnant women, folic acid is important in preventing spina bifida in unborn children.
5. Tomatoes
Tomatoes are a rich source of different phytonutrients that serve a variety of health benefits. They are a source of lutein, vitamin C, zeaxanthin, Vitamin E and phosphorous. As such, tomatoes aid in the prevention of diseases such as scurvy and the common cold. They also enhance bone formation and in the prevention of cancer. Lycopene specifically, decreases the chances of contracting prostate cancer and lowers the risk for stroke.
To get the most nutrients out of tomatoes, use organic ones in your diet and do not overcook them.
6. Avocado
Apart from being tasty and included in a variety of salads, this fruit consists of a wide range of nutrients. It has high-calorie levels but maintains normal cholesterol concentrations in the body. It has little fructose levels and is rich in monounsaturated fat and potassium that is beneficial to your skeletal structure and cardiovascular health. They are also rich in sodium as well as vitamins B and E, contributing to smoother skin and healthier hair. High in fiber, these fruits enable proper and comfortable digestion to occur.
7. Swiss Chard
This plant belongs to the chenopod family and is rich in Vitamins C, E and A. It has a lot of antioxidant and anti-inflammatory benefits which aid the body in increasing overall activity levels and decreasing fatigue. Additionally, your bone’s structure is improved from taking in this food as a result of its high magnesium and Vitamin K1 content.
Further, this plant food fights cancer and helps regulate blood sugar levels, thereby being beneficial to people with diabetes. It also lowers your risk of contracting cardiovascular diseases.
8. Sprouts from Broccoli, Sunflower, and Watercress
These sprouts are not only rich in vitamins and minerals but also serve as excellent antioxidants. They are also primary sources of enzymes that aid in various bodily processes such as digestion. A common antioxidant found in sprouts, glucoraphanin, is known to prevent cancer.
9. Collard Greens
Another plant close in relation to kale and spinach, these greens are available on a variety of fronts. Nutritionally, they have a broad range of minerals and vitamins. These include vitamin K, ferulic acid, quercetin, caffeic acid, and kaempferol. As a result of these nutrients, this food has great anti-inflammatory properties and enable the body to easily recover from allergy.
Notably, they are also rich sources of fiber thereby allowing a smoother digestion process.
10. Onions
Regarding prevention and combatting properties, onions are amongst the broadest-ranged plant foods. These vegetables fight off allergies, inflammations as well as toxins. Onions contain polyphenols which prevent diseases. Further, these plant foods have great anti-aging properties. Additionally, onions lower the risk of breast cancer, renal cell cancer as well as ovarian, colorectal and esophageal cancers.
11. Coconut Oil
An excellent source of lauric acid, coconut oil also serves to improve your body’s metabolism. It also increases overall immunity and has healing properties towards Alzheimer’s. Further, it boosts energy reserves without spiking insulin levels, thereby making it suitable for people with diabetes.
12. Nuts
Walnuts, macadamia nuts as well as pecans are all rich sources of healthy fats. These serve to improve cardiovascular health. Additionally, they are a great source of protein. There is also mounting research that ingesting nuts could support weight loss.
13. Quinoa
Having been around for thousands of years, this seed is a significant source of protein. Its flour contains nine essential amino acids and is also a source of iron, magnesium, and calcium.
14. Tumeric
Apart from its anti-inflammatory effects, turmeric also lowers the risk of contracting ovarian, uterine and breast cancer. It also cleanses the digestive tract and has other purifying properties.
15. Potatoes
A rich source of carbohydrates, potatoes also contain magnesium, sodium, iron, copper and manganese. As such, they aid in the development of most body parts and are a rich source of fiber. As such, they are excellently digested.
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