10 Plant-Based Foods For Your Health

Nature has gifted us so much to have a happy life. Particularly the human diet needs to be rich in nutrients to lead a balanced lifestyle. At times when you find people searching for supplements and animal-based diets to derive maximum energy, some simple plant-based foods will be a smart choice.

You can burst the common myth that proteins and fat derived from animal meat are best for your body. Instead, you can stay fit and promote a tolerant environment by following a fruit or veggie diet. Follow this article to learn about the top plant-based food plans.

Are Plant-Based And Vegan Diets The Same?

Both plant-based and vegan diets are actively recommended by dieticians and nutritionists nowadays. However, there is some subtle dissimilarity between them. Vegan diets strictly reject any kind of animal-derived products. Such a type of diet solely relies on vegetables, nuts, and fruit-based meals.

That’s not the case for any plant-based meal plan. In Plant-based diets, plant-derived products like fruits, vegetables, green leaves, and sprouts are the main ingredients in the meal. But animal products like milk, cheese, egg, or meat can complement these plant-based ingredients in the meal. So, let’s explore some of the must-haves in your everyday meals:

Apples

Apples are the most commonly consumed fruit across the world. What makes apples likely for consumers is their cheaper price and ability to prevent developing cardiac, diabetes, and cancer-related diseases. Those who are preparing a plant-based meal plan for losing weight should include green and red fresh apples.

Nutritional Composition

Most people like apples as they are a rich source of dietary fiber and antioxidants. A 5-7 ounce apple contains 10% vitamin C, 4% Vitamin K, and Vitamin E. Polyphenols, copper, and potassium are actively present in every bite of Apple.

Benefits Of Eating Apple

• Apples help in losing weight by reducing stomach empties. Elements like polyphenols have anti-obesity effects
• The soluble fiber lowers bad cholesterol and lowers the chances of stroke
• The polyphenol content reduces the chances of diabetes
• Eating apples develops gut-friendly bacteria
• Helps fight diseases like cancer, lung issues like asthma, etc

Healthy Apple Dishes

• Apple Pancakes for breakfast
• Apple fall veggie sandwiches can be for lunch or brunch meals
• Chickpea apple broccoli salad for dinner
• Apple butter cake, Apple oatmeal muffins, and apple smoothie for dessert

Avocado

Avocado also known as Persea Americana is known as a powerhouse super fruit. Not only does it supply important nutrients but also takes care of your digestive health. It will fill your appetite and make sure the stomach-emptying process happens slowly. Consuming avocado in raw or brewed form has the same benefits.

Nutritional Composition
Avocado is important for your health because of its richness in nutrients. A 5-7 ounce avocado consists of 25-30% of Vitamin C, E, and K. Niacin, fiber, riboflavin, and pantothenic acids are actively present. Minerals like Copper and manganese are also there.

Benefits Of Eating Avocado

• Avocado known as the best source of omega-3 fatty acids contains anti-inflammatory properties
• You can have a healthy heart free from any blockage
• Check your appetite and control rapid weight gain
• Good for eyesight
• Controls the blood pressure
• Reduced the risk of miscarriage and healthy to take during pregnancy

Healthy Avocado Dishes

• Cucumber, avocado, and mango salad salad for breakfast
• Spicy avocado wraps for lunch and brunch
• Avocado mushroom fajitas for dinner
• For dessert, you can have an avocado and strawberry smoothie

Bananas

Banana has multiple benefits as it contains all essential nutrients to satisfy your life. You can have a quality lifestyle as one banana a day betters the mood and chronic health. It smoothly manages blood pressure with lesser chances of cardiac attacks.

Nutritional Composition

When you take one medium-sized banana, your body accumulates useful proteins and fibers. Particularly minerals like phosphorus, magnesium, and potassium are present in a banana. There are also other antioxidant properties like vitamin C, alpha, and beta carotene.

Benefits Of Eating Bananas

• It supports a good digestive health
• Controls blood pressure and supports a healthy heart
• Unripe bananas are great for improving insulin sensitivity
• Strengthens your bones with the presence of calcium
• Favorable for your kidney health

Healthy Banana Dishes

• Zucchini Banana bread and banana choco-chip pancakes for breakfast
• French banana bread toast for brunch
• Banana oatmeal cookies and muffins for snacks
• Butter protein shakes as a beverage

Broccoli

Broccoli is a crunchy green vegetable whose origin lies in the wild mustard plant. The green vegetable has been a happy-go-lucky experiment for farmers since the medieval period. Broccoli contains many health benefits and that is why doctors recommend it to eat.

Nutritional Composition

Broccoli as one of the natural plant-based foods for beginners is rich in both vitamins and minerals. A half cup of raw broccoli includes nutrients like protein, collagen, vitamins C and K, folate, potassium, magnesium, iron, and calcium.

Benefits Of Eating Broccoli

• Both calcium and collagen make your bones stronger
• A wider range of antioxidants reduces the chances of cancer
• The body produces collagen with the presence of vitamin C adding natural charm to your skin
• Helps in digestion by preventing constipation, reducing risks of colon cancer, etc.
• Minimizes the inflammation

Healthy Broccoli Dishes

• Broccoli corn salad for breakfast
• Roasted garlic lemon broccoli for lunch and brunch
• Crispy broccoli fritters for snacks
• Roasted broccoli and walnut pasta for dinner

Beets

The next in our plant-based foods for beginners series is the vibrant gold or red beetroot. Not known to many but both the leaves and roots of beet are loaded with nutrients including antioxidants to cure severe diseases. Beets also have potential benefits and that’s why you can eat them in raw form, boiled, or as a fully cooked meal.

Nutritional Composition

In every 4-5 ounces of beetroots, the included nutrients are 6-8% of potassium, magnesium, and copper of the daily dosage, the active presence of folate, Iron, vitamin C, and B6.

Benefits Of Eating Beets

• Adds to your body’s stamina. The richer presence of nitric oxide in beetroot eases the blood flow to the muscles
• Lesser risk of cardiac disease and stroke
• Lessens the threat of cardiac disease and stroke
• The high fiber promotes good bacteria and boosts the immune system

Healthy Beet Dishes

• Beet and cheese salad or crispy beet fries for breakfast
• Honey-roasted beet salad with other leafy veggies for brunch
• Pickled beet, arugula, and cheese sandwich for snacks
• Wild rice and kale salad with beets for dinner

Sweet Potatoes

There are multidimensional benefits of sweet potatoes which protect your body against chronic diseases, fight inflammation, etc. From protecting against chronic diseases to controlling the blood sugar levels, this veggie has a lot to offer you. So, make a delicious plant-based meal plan when you have sweet potatoes in your cart.

Nutritional Composition

Every 3-4 ounces of raw sweet potatoes have richer nutrient components. These veggies are an excellent source of pro-vitamin A, vitamin C, potassium, vitamin B6, B5, and Manganese. Sweet potatoes are rightly tagged as a superfood.

Benefits Of Eating Sweet Potato

• Prevents chances of eye disease or vision loss
• Contributed to lower inflammation in the body and overall obesity
• Maintains healthy blood pressure levels
• Minimizes the risk of cancer

Healthy Sweet Potato Dishes

• Sweet potato noodles and fries for breakfast
• Sweet green potato harvest bowl for brunch
• Popular sweet potato lasagna for dinner
• Delicious creamy sweet potato pudding for dessert

Pineapple

The plant-based foods list is incomplete without this mandatory juicy yellow fruit – pineapple. It is none other than the tropical and seasonally grown juicy pineapple. There are narrations about pineapple being used as an ancient folk medicine due to its immense health impact.

However, it’s better to avoid the fruit during and immediately after pregnancy.

Nutritional Composition

Pineapples have many nutritional benefits. These are lower calorie-based fruits which makes them a perfect choice while dieting. Every 1 cup of pineapple chunks contains 80% of the daily value of vitamin C, fiber, vitamin B6, potassium, magnesium, niacin, Iron, and other nutrients.

Benefits Of Eating Pineapple

• The richer presence of antioxidants reduces heart diseases, diabetes, and cancers
• Pineapple helps in breaking down food with the dominance of digestive enzymes.
• Lowers the chances of cancer
• Improves the body’s immunity

Healthy Pineapple Dishes

• Pineapple cucumber salad or tropical oatmeal for breakfast
• No Fry pineapple fried rice for brunch or lunch
• Fruit skewers including pineapple, coconut, and like for snacks
• Cauliflower pineapple BBQ pizza for dinner
• Pineapple cherry or strawberry smoothie for dessert

Leafy Greens

Leafy green vegetables are recommended in our diet for their unlimited health benefits. You can cook a variety of plant-based foods taking leafy greens as the primary ingredient. The vitamins and mineral content are richer and sugar content is minimal in these green leafy veggies.

Nutritional Composition

The green leafy veggies are a power storehouse of natural vitamins including vitamins A, C, K, E, and B1, B2, B3, and B5. The mineral contents are also proportionately higher comprising iron, magnesium, potassium, calcium, zinc, phosphorus, and sodium. However, the fat content is relatively lower in green leafy food items.

Benefits Of Eating Leafy Green

• The green leafy veggies aid optimal brain function
• Reduces inflammation and boosts the immunity system
• Reduces gastrointestinal diseases by preventing belly bloating
• Ensures that your skin begins to glow
• Alleviates stress
• Supports a healthy aging

Healthy Leafy Green Dishes

• Fresh green chard or green leafy sprout salad for breakfast
• Spinach bean soup and spinach orzo salad for lunch or brunch
• Butternut chard pasta cake for snacks
• Artichoke spinach lasagna or tortellini soup for dinner

Tomatoes

Tomatoes are mandatory to include in your plant-based foods list because it has many benefits. Particularly the antioxidant components of vitamin C, lycopene, and beta carotene safeguard against cell damage. Logically, tomatoes must be considered as a fruit because it has fleshy bodies and seeds inside. But these luscious red tomatoes are mostly used as a side ingredient to cook dishes.

Nutritional Composition

Tomatoes are a perfect source of vitamin C, vitamin K, folate, and potassium. Raw tomatoes are a passive source of carbs but richer in fiber content. The primary plant compounds in tomatoes include lycopene, beta-carotene, chlorogenic acid, narimgenin, etc.

Benefits Of Eating Tomatoes

• Tomatoes contain electrolytes that support faster recovery from muscle spasms
• Helps to safeguard against conditions like dementia
• Recommended to prevent heart diseases
• Reduces risks of prostate cancer
• Brings unique charm and promotes a healthy glow of skin and hair

Healthy Tomato Dishes

• Tomato flatbread or cheese tomato sandwich for breakfast
• Veggie stiffer tomatoes and tomato cucumber salad for brunch
• Pea tomato salad for snacks
• Orange tomato soup for dinner
• Green tomato crumble pie for dessert

Strawberries

Strawberries are a popular summer fruit that can be consumed in both raw and roasted or in baked form. The pleasantly-smelling fruit has a lower level of calories but a higher content of fiber. For the amazing health benefits of strawberries, nutritionists recommend this plant-based food to everyone.

Nutritional Composition

Those who are unable to follow a strict green leafy diet can have strawberries in their meals. These red delicious fruits are good for the whole body. So, strawberries are richer in antioxidant properties like polyphenols, 25-30% fiber, vitamin C, folate, potassium, manganese, and other similar minerals.

Benefits Of Eating Strawberries

• Eliminates the risk of cardiac diseases and strokes
• Prevents the risk of lung, skin, and pancreas cancer
• Easily addresses digestive irregularities like constipation
• Strengthens the teeth
• Minimizes inflammation and nurtures a healthy brain

Healthy Strawberry Dishes

• Strawberry spinach salad or strawberry yogurt parfait for breakfast
• Basil Quinoa strawberry salad for lunch or brunch
• Strawberry oat streusel bars or strawberry plum cake for snacks
• Rhubarb strawberry chilled soup for dinner
• Strawberry banana kiwi smoothies for dessert

Not known that many plant-based foods are great sources of rich nutrients, satisfying both health and appetite needs. Many people prefer plant-based diets as they help to improve the heart, lungs, and digestive systems along with healthy bowel movements. When you follow a nutrient-rich plant diet your body receives the goodness of vitamins, calcium, minerals, and antioxidants combined.