Veganism is becoming increasingly popular as people seek healthy and sustainable sources of nutrition. As mentioned in our previous article, upcoming generations, like Gen Z, are more likely to become vegan. Because of that, we will dedicate this post to vegan superfoods that will boost your immunity.
For vegans, there are many different superfoods to choose from that can provide essential nutrients for a balanced diet and clean eating. The most popular vegan superfoods include quinoa, legumes, chia seeds, nuts, and dark leafy greens. These foods are packed with essential vitamins, minerals, and antioxidants, making them an ideal choice for an immunity boost. This food is affordable, easy to find, and can be prepared in many delicious ways. If you want to make sure you are eating completely natural and clean food, you can shop for veggies locally from trusted farmers. Shopping for veggies in supermarkets might have some shady origins or might not be completely fresh.
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Nature provides everything we need, and many believe that for every disease, there is a cure within nature. In fact, our ancestors were making natural remedies, just out of herbs, when modern medicine was not discovered yet.
Veganism is not about giving anything up or losing anything; it is about gaining the peace within yourself that comes from embracing nonviolence and refusing to participate in the exploitation of the vulnerable.
Prevention is important, so eating vegan superfoods will boost our immunity and prevent us from seasonal sickness and other diseases.
List of Essential Vegan Superfoods
We created a superfood vegan list for you and explained to each one how it affects your body.
- Soy – A very nutritive vegan superfood. It contains calcium and omega-3, which are crucial nutrients for your health. Be careful to take only organic soy, because non-organic is often full of chemicals. Soy contains magnesium, potassium, B vitamins, and fiber.
- Chia seeds –contain omega-3 and minerals. They are easy to prepare, dip them in literally anything of your choice to make them softer. You will have enough nutrition to start your day healthy.
- Kale – Not very favorite among kids, but it is one of the most powerful vegan superfoods, as it has Lutein and keeps your eyes healthy. Kale is “one of the world’s healthiest foods,” according to Medical News Today. It has Vitamins A, B, K, and folate, which are critical for brain functions. You can eat kale as a salad or soup or even find it as chips. Kale is good for hair, nails, and skin, so no wonder this is at the top of vegan superfoods.
- Sweet potato –It is a great source of beta-carotene, which is healthy for the eyes and is a fighter against germs, so it will boost your immunity to avoid seasonal flu. It can be prepared in various ways, such as french fries, roasted potatoes, or mashed potatoes.
- Pumpkin seeds –In general, pumpkins are very healthy. You can roast them or eat them as soup, and the whole vegetable is usable. Especially the seeds! Seeds contain zinc that helps fight viruses and bacteria. Seeds contain iron and magnesium and are full of proteins! It is recommended to eat 30 grams of pumpkin seeds daily.
- Purple grapes –are filled with antioxidants. The skin of purple grapes has resveratrol, which has anti-inflammatory properties that protect the body against heart diseases. Eating grape seeds keeps blood pressure under control and lowers blood cholesterol.
- Blueberries –are also rich in antioxidants. They have high levels of potassium, and vitamin C. Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.
- Hemp – a great source of protein and omega-3 and omega-6 fatty acids. It can boost eye and brain health, and prevent inflammation. Hemp can be consumed as a powder in smoothies or as an oil. Hemp hearts are also delicious. You can use them for smoothies, or sprinkle them over salads or smoothie bowls.
- Goji berries –contain 18 amino acids, helping to repair body tissue and muscle. They manage blood sugar and cholesterol levels but also have anti-aging features. Goji berries are a great source of vitamin A and vitamin C, zinc, copper, calcium, iron, and potassium. Chinese medicine uses goji berries to strengthen the liver and kidneys. Consuming them helps with concentration, reduced stress, and better sleep.
- Sauerkraut –is a natural probiotic that improves digestion and metabolism. It has vitamin C, and vitamin K. Sauerkraut helps in type 2 diabetes prevention and heart disease.
- Beetroot –is a great immunity booster. Beetroots are a great source of vitamin B9, potassium, iron, manganese, and Vitamin C. This powerful veggie lowers blood pressure and increases exercise performance. It is beneficial for brain and bone health. Best to eat them raw in salads or in juices.
In nature, there are a lot of remedies and powerful plants, so we can not stick only to those 11 vegan superfoods. Grains, nuts, seeds, spices, herbs, veggies, and fruits, have a significant role in the human diet. We can mention some of them: turmeric, seaweed, spinach, green tea, acai berries, cacao, lenses, beans, paprika, quinoa, avocado, lemon, garlic, etc. The list of healthy sources from nature goes on and on.
To summarize, in reverse order – these are the foods that your body needs to keep your organs healthy:
- Eyesight – Kale, spinach, carrots, pumpkin, and all food contain lutein.
- Liver –Ginger, oatmeal, coffee, broccoli, and cabbage can help you to detox your liver.
- Brain – All kinds of nuts, especially walnuts. Besides nuts, turmeric, broccoli, pumpkin seeds, hemp, and coffee will keep your brain healthy and concentrated.
- Lungs –Foods full of antioxidants, such as blueberries, broccoli, kale, ginger, flaxseeds, olive oil, peppers, and dark leafy greens.
- Heart –foods that have omega-3, like hemp, nuts, and seeds. Whole grains, legumes, and fruits also help you fight heart disease.
- Bones and joints –The best foods are: leafy greens, plant milk, and seeds with calcium (sesame seeds, pumpkin seeds, and chia seeds).
- Hair and nails –As for bones, you should seek foods that contain calcium. Adding up plant-based sources of iron, such as beetroot or leafy greens.
Vegan superfoods, cannot just help physically, but also psychologically. A balanced and healthy diet, with all the foods mentioned above, significantly improves your mental health. According to a study, clean plant-based food raises your dopamine levels, so it helps with fighting depression, burnout, or anxiety.
The real power lies in food, and we should use what nature gave us and avoid all processed and artificial food. Also, meat, dairy, and eggs. Nature has sufficient sources of everything that our body needs to be healthy, recover, and prevent diseases, that is why we call them superfoods.