Admittedly, replacing animal products with plant-based foods is not always easy. But many botanical products contain nutrients and vital substances that you won't find in meat, milk or eggs.
You can find out in our article which plant-based foods you can optimally complement your vegan diet with.
Health Benefits of Plant-Based Foods
Nutrition experts agree : Plant-based foods have many health benefits.
Because they usually contain :
- less fat and cholesterol,
- lots of fiber,
- vitamins and
- Minerals.
Plant-based foods also promote digestion and can help with digestive problems.
Vitamins and minerals are important nutrients that the body needs to function properly. Vitamin C is important for immunity, calcium for strong bones and vitamin A for healthy eyesight. Plant foods are a good source of many of these nutrients. They also help keep the body healthy and prevent illness .
Selection of plant-based foods
Plant-based foods are a healthy alternative for people looking for a purely plant-based diet .
There are a variety of foods that are rich in nutrients and provide the body with the necessary vitamins and minerals. Here you will find plant-based foods that you can include in your menu.
Important types of fruit
Almost all types of fruit score points with their natural sugar content and numerous micronutrients. However, some representatives provide you with a particularly large number of vital building blocks.
This includes :
The Germans' most popular type of fruit is a real immune booster. With vitamins A, C, E and K, apples make an important contribution to health care and personal well-being. Above all, they contain plant substances that remove plaque and slow down its formation.
These so-called polyphenols also inhibit the growth of the tooth decay bacterium Streptococcus mutans, so apples can protect you from tooth damage in a variety of ways. It's important that you eat them with the peel on, because the best part of the fruit sticks to its surface or sits directly underneath.
The bright red fruits are an excellent source of vitamin C. Just a few copies are enough to fully cover your daily needs. This makes acerola cherries the first choice if you want to boost your immune system and/or prevent colds.
Since the vitamin C in fruits is of plant origin , your body can absorb and utilize it particularly well. In addition, the consumption of acerola cherries is said to be able to prevent the profound consequences of excessive sun exposure .
Important vegetables
Unlike fruit, vegetables have less sugar and more fiber . But the other components are also impressive; especially if you rely on the following varieties :
In addition to vitamins A, C and K, the orange root crops contain a considerable amount of beta-carotenes, which are among the most powerful antioxidants. Numerous studies show that they can protect against various types of cancer .
The risk of related lung problems is about three times lower if you nibble a portion of carrots every week . However, note that some ingredients in this vegetable are fat-soluble.
Your body can only extract them if you eat the carrots :
- a bread with butter,
- some quark or
- Take a teaspoon of oil.
The above-average iron content of spinach has long been disproven. But other ingredients still entitle the leafy vegetables to pole position on the vegetable shelf. Its nutrient profile includes vitamins A, C and K as well as a natural form of folic acid: folate . It is used for cell formation and supports numerous metabolic processes in your body.
In addition, the antioxidants in spinach help to neutralize free radicals, so that by consuming it you :
- cell,
- Organ and
- Can prevent DNA damage.
In addition, the leaves are a plant-based food that naturally works against high blood pressure and the resulting damage.
This green vegetable is also rich in folate; The charismatic florets also contain the biochemical compound sulforaphane. It is a highly effective prophylactic agent against the growth of cancer cells - which has at least been proven in affected animals .
Last but not least, broccoli is a plant-based source of manganese, THE nutrient for your cartilage and connective tissue. Thanks to its high potassium content, it also ensures a balanced acid-base balance and regulates internal cell pressure.
Important seeds and seeds
Even foods that are n’t actually plants can effectively complement your vegan diet . Most seeds and seedlings contain a power mix of vitamins, proteins and other vital substances.
Two of the most important representatives are :
Hemp seeds
With more than 30% healthy fats and over 25% vegetable protein, hemp seeds are valuable energy sources. But their effect on your health and well-being is also considerable : they contain linoleic acid and alpha-linolenic acid - the much-praised combination for physical and mental fitness.
Thanks to the gamma-linolenic acid it also contains, eating hemp seeds strengthens your skin's protective barrier and can be an interesting supplement for eczema diseases. Last but not least, the small grains contain numerous micronutrients - including iron, potassium, magnesium, sodium, phosphorus and zinc.
Wheatgrass
The name of this plant-based food refers to freshly sprouted wheat seeds. However, it has nothing in common with the ingredients of the grain. Wheatgrass is gluten-free and performs significantly better in the nutrient comparison than the bread base.
Half of the amino acids it contains are essential . This means your body cannot produce them itself. But he finds an important source of protein in wheatgrass.
The vitamins C and E also contained as well as the protein combination glutathione are highly effective antioxidants that also have a soothing effect on the skin. Wheatgrass also provides you with the vital nutrients iron, calcium and magnesium.
Algae
Algae are neither animal nor plant foods , but rather very special hybrid creatures. Living in water gives them a particularly comprehensive nutrient profile, which is why they are one of the most popular dietary supplements. One variety in particular stands out from the majority of algae species :
Spirulina
As a microalgae, Spirulina is a microscopic member of its family; But it really has it all : In addition to vitamins B1, B2, B3 and B12, it provides your organism with copper and iron for optimized oxygen transport.
Spirulina also contains all essential amino acids, making it one of the most important protein sources among vegan foods . To mask the “ grassy ” taste of the algae, it is best to mix it into a fruity smoothie or homemade plant milk .
Mushrooms
Mushrooms are neither animals nor plants , but form a life form just like algae. Their distribution areas and their manifestations are extremely diverse; In addition, some varieties are toxic. So it's better if you stick to well-known edible mushrooms - among which there are very special talents.
Shiitake
You are most familiar with this mushroom from Asian cuisine, where it has been used for centuries. Within traditional Chinese medicine (TCM), it is considered a remedy that is said to help against a variety of internal and external complaints.
Pharmacological studies confirm the alleged effects, so we can recommend Shiitake as a stimulant of the immune system . The mushroom is also said to have an antiviral effect and help regulate cholesterol levels; However, it is also suspected of causing dermatological problems.
Its greatest importance is as a supplier of vitamin D. The relevant concentration can be up to 110 µg per 100 g of dry matter - which means that shiitake is likely to have a bone-strengthening and mood-enhancing effect.
herbs and spices
The crowning glory of every meal preparation is a finely balanced seasoning mixture. It emphasizes the inherent taste of food and provides culinary accents. However, it doesn't always have to be exotic representatives such as curry or pepper. A lot of spicy things also grow in home gardens - and some of them even bring a lot more.
Nettle
This rose plant has an unjustified reputation as a weed. It is not only an excellent pest control agent, but also a true nutrient bomb. The pain-relieving ingredients of nettle were already valued in ancient times. Here the plant was used primarily to combat arthritic problems .
Modern scientific studies show that it has a high content of iron, potassium, calcium, magnesium and sodium. It also contains numerous important vitamins , all essential amino acids, valuable polyphenols and many antioxidants. You can find this superfood almost everywhere; However, you should only pick it in areas with clean air.
To avoid getting blisters, gloves are recommended. You can make the nettle's namesake hairs ineffective by drying or cooking the harvested material. To eat fresh, you should use young parts of the plant or process the leaves with a chopping knife.
Plant-based foods - conclusion
Plant-based foods are a great addition to any diet. Not only are they healthy, but they are also delicious and easy to prepare. In addition, they are environmentally friendly and sustainable .
For anyone looking for a healthier diet, a plant-based eating style is definitely an excellent option to consider.
