As we get more and more conscious of what we put in our bodies, Vegan superfoods continue to gain popularity in 2023 as little power bombs to help achieve a healthy lifestyle.
“Came from a plant, eat it; made in a plant, don’t“
– Michael Pollan, Author And Journalist
While plants are a great source of nutrition for us, not all food that comes from plants is born equal. Hence the Vegan Superfoods. Let’s look at the top 10 Vegan superfoods of 2023, including the newest kids on the block, to help you achieve your health goals. We take a look at the benefits of each one and how they can be consumed as part of the daily diet.
10 Best Vegan Superfoods of 2023
1. Hemp Seeds
Hemp seeds are derived from the Cannabis Sativa plant (commonly known as the hemp plant) and are a vegan source of high-quality protein and other important nutrients.
Benefits of hemp seeds:
- Hemp seeds are a vegan source of protein, healthy fats, fiber, and several important minerals like magnesium, phosphorus, and potassium.
- Hemp seeds contain a balanced ratio of omega-6 to omega-3 fatty acids, which can help reduce inflammation and improve heart health. They may also help lower blood pressure and reduce the risk of heart disease.
- Hemp seeds are a good source of both soluble and insoluble fiber, which can help promote healthy digestion and bowel regularity.
- Hemp seeds have anti-inflammatory properties. This may make them useful in reducing inflammation and associated symptoms in conditions like arthritis.
- May reduce symptoms of PMS and menopause: Some studies show that hemp seeds may help reduce symptoms of premenstrual syndrome (PMS) and menopause.
How to consume? – Organic Hemp seeds like those from Manitoba, can be consumed raw or roasted as a snack, or added to your salad or yogurt, or meal bowls. They can also be blended into smoothies.
2. Avocado Oil
Avocado oil is extracted from the pulp of avocado fruit and is a nutrient-dense vegan superfood.
Benefits of Avocado oil:
- Avocado oil is rich in monounsaturated fatty acids, which have been shown to help reduce LDL cholesterol levels and improve overall heart health.
- The high levels of vitamin E in avocado oil help moisturize and nourish the skin. It can also help reduce inflammation and improve wound healing.
- Avocado oil contains oleic acid, which has been shown to have anti-inflammatory effects.
- Helps with weight management, Studies have shown that avocado oil helps reduce appetite and promote feelings of fullness.
How to consume? – Substitute your regular oil for cooking or salad dressing or baking with avocado oil. Try Amazon’s fresh Avocado oil for the best deal!
Note: Even though it is considered a healthy oil, it should still be consumed in moderation due to its high-calorie count like other oils.
3. Pistachios
Pistachios, a type of tree nut were originally found in the Middle East but are now cultivated in many countries, including the U.S., due to their increased demand in the last few years.
Benefits of Pistachios:
- Pistachios are a good source of healthy fats, including monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
- Pistachios are a good source of fiber, which can help support digestive health and prevent constipation
- Pistachios have a low glycemic index and can help regulate blood sugar levels, making them a good option for people with diabetes.
- Pistachios are high in antioxidants, which can help protect the body against oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease.
How to consume? – Have them as-is for a snack, or add them to your salad or dessert.
4. Goji Berries
These small red fruits are jam-packed with immunity boosters and antioxidants.
Benefits of Goji Berries
- Goji berries are a good source of vitamin C and zinc, both of which are crucial immunity-boosting ingredients. They are rich in antioxidants which help in disease prevention too.
- Supports liver and kidney health.
- Helps stabilize blood sugar, especially useful for people with diabetes.
- Some studies suggest that goji berries may help reduce the risk of glaucoma and protect the retina from ganglion cells
How to consume? – Usually available in dehydrated form, they can be added to a salad or consumed as is. Try Nutrient Elements USDA-certified dried Goji berries.
5. Soy
Soy is the most well-known substitute for animal protein and is often available in the form of Tofu, Soy Milk, and meat alternatives.
Benefits of Soy
- Soy protein has been shown to be more satiating than other types of protein, meaning that it can help reduce appetite and promote feelings of fullness. The low qty of fat further aids in weight management.
- Soy has been linked to lower cholesterol levels and other factors that can improve heart health.
- Some studies suggest that consuming soy may help lower the risk of certain cancers, such as breast and prostate cancer.
How to consume? – Tofu and other vegan proteins made from soy can substitute meat in usual recipes. It can also be had as a beverage in the form of soy milk.
6. Quinoa
Quinoa is a vegan superfood grain that provides a great gluten-free substitute for traditional grains.
Benefits of Quinoa
- Quinoa is loaded with nutrients, including protein, fiber, healthy fats, vitamins, and minerals. One cup of cooked quinoa contains 8 grams of protein, 5 grams of fiber, and significant amounts of iron, magnesium, phosphorus, and zinc.
- Gluten-free and easy to digest.
- Antioxidant and anti-inflammatory effects
- Quinoa is rich in heart-healthy nutrients, including magnesium, potassium, and fiber which help in reducing the risk of heart-related diseases.
How to consume? – Add quinoa and water in a saucepan and bring to a boil. Reduce heat to low. Cover with a lid and let it cook on low heat until most of the liquid has been absorbed (between 12-15 minutes). Turn off the heat and fluff with a fork. Then add quinoa to a salad or substitute in a rice dish.
Quinoa is a versatile grain, experiment with it in different recipes!
7. Turmeric Curcumin
Curcumin is a natural compound found in the turmeric root and is responsible for the distinctive yellow color of turmeric. It has been widely studied for its potential health benefits and has earned its place in vegan superfoods.
Benefits of Curcumin
- Curcumin is a potent anti-inflammatory compound. Chronic inflammation is associated with many diseases such as heart disease, cancer, and Alzheimer’s disease.
- Curcumin has powerful antioxidant properties.
- Curcumin has been found to have pain-relieving effects similar to those of non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
- Potential cancer-fighting properties against some types of cancer.
- Curcumin may have neuroprotective properties and may improve and preserve cognitive function in people.
How to consume? – The easiest way to consume turmeric curcumin is in the form of capsules like NatureWise Curcumin Turmeric 2250mg.
8. Acai berries
Acai berries are native to Central and South America and are one of the most powerful vegan superfoods.
Benefits of Acai berries
- Rich in Vitamin C and Anti-oxidants that help fight diseases.
- Acai berries help improve heart health by reducing cholesterol and blood sugar levels
- Boost energy levels.
- Acai berries are a good source of fiber, which can help improve digestion.
- Some studies have shown that acai berries may have anti-cancer effects due to their high antioxidant content and ability to inhibit the growth of cancer cells.
How to consume? – Can be eaten raw or dried, or Acai Berry powder can easily be added to smoothies, juices, or yogurt.
9. Asparagus
Asparagus is a super vegetable for sure with its rich nutrient density covering most of the vitamins required for a healthy body.
Benefits of Asparagus
- Asparagus is a good source of many vitamins and minerals, including vitamins A, C, E, and K, folate, and potassium. One cup of cooked asparagus provides around 20% of the recommended daily intake of vitamin C and over 60% of the recommended daily intake of vitamin K.
- Asparagus is high in fiber, which helps promote digestion.
- Boost skin and hair health by supplying the most crucial vitamins required.
How to consume? – Grill them or roast them to form a perfect side or add them to your salad and enjoy the crunchy veggie.
10. Beetroot
Beetroot is last on the list of 10 best vegan superfoods, but far from the least. Though the benefits of beetroot have been known for a while now, it still holds a strong position amongst vegan superfoods.
Benefits of Beetroot
- Boosts immunity and is an anti-inflammatory.
- Helps lower blood pressure.
- Boost stamina and is a great addition to a detox plan.
- Supports bone health.
How to consume? – Have them raw or add them to a salad or vegetable juice.
Conclusion
It is true that no one food – even if it is a superfood – can give you all the nutrition required. As per U.S Dietary guidelines a careful selection of nutrient-rich food, while watching the overall calorie count is required to maintain a healthy diet. However, the listed vegan superfoods are power-packed with multiple nutrients, and adding them to your diet helps in meeting the requirement of various nutrients in an easier and more efficient way.
Get creative with the ways you can add these to your daily diet, from a quick way like a tablet or powder to mix in juices or smoothies to more elaborate and tasty recipes, these vegan superfoods offer a lot of versatile options to try. A healthy diet, physical activity, and a good night’s sleep can transform your health!
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Keep Living It Up…Always!