If you are following a vegan lifestyle and wondering what vegan superfood options there are? we have good news for you. The majority of superfoods are vegan. From various seeds to delicious nuts, green vegetables to juicy berries, whole grains to spices, you will never feel a shortage of options.
If you are new to the vegan food habit, let’s explain it first. Veganism is a dietary choice and lifestyle that excludes all sorts of animal products. It includes meat, dairy, eggs, honey, and more. This practice is based on ethical, health, and environmental concerns. Vegans believe you can get all the nutrition from a plant-based diet. There are tons of research that supports this practice.
In this article, we will explore 13 vegan superfood options and their health benefits. After reading this, you will have a good idea of the vegan superfoods that suit you. But first, let’s clear the cloud around superfoods.
What are Superfoods?
In general terms, superfoods are foods with extraordinary nutritional and health benefits. But there is no widely accepted scientific definition of superfood. It is widely used for marketing purposes. Health & Wellness professionals often do not like the term due to misuse. However, we can use the term to refer the foods with great wellness benefits. But note that no superfood alone can provide all the nutrients. A healthy diet contains a variety of different types of superfoods. We have detailed articles about superfoods and our criteria for them. Reading the essentials of superfoods can help you understand it better.
Vegan Superfoods
13 Vegan Superfood Options
Of course, there are way more than 13 vegan superfoods. But we made this list depending on 3 metrics: popularity and availability, nutritional value, and diversity in superfood types.
1. Chia seeds
Chia seeds are widely used for their nutrient-rich and high fiber content. It originated in South America. It contains a good amount of omega-3 fatty acids, essential for brain function.
Key Nutrients of Chia Seeds
Omega-fatty acid, fiber, protein, calcium, magnesium, iron, antioxidants, zinc, and vitamin B.
Health Benefits of Chia Seeds
Chia seeds come with significant benefits for blood sugar, cholesterol, and blood pressure. It improves digestion and gut health. Chia seeds also boost brain health and function. You may also get weight loss benefits from it. Check out the best organic chia seeds brands.
2. Hemp seeds
Humans have been using hemp seeds for thousands of years. It originated in China. They are a rich source of essential fatty acids, protein, and vital nutrients.
Key Nutrients of Hemp Seeds
Quality protein, Omega-3 & omega-6 fatty acids, vitamin E, magnesium, zinc, phosphorus, Iron, fiber.
Health Benefits of Hemp Seeds
Hemp seeds can help with muscle growth and improve heart health, and brain function. It can reduce stress and inflammation. Vitamin E contributes to skin wellness.
3. Flax seeds
Flaxseeds originated in Mesopotamia. Its have been used for over 6000 years. It contains healthy fiber, antioxidants, and good fat. Today, it is among the most used seeds worldwide.
Key Nutrients of Flax Seeds
Omega-3 fatty acids, fiber, lignans, protein, magnesium, phosphorus, vitamin B1, copper, and zinc.
Health Benefits of Flax Seeds
With its high amount of omega-3 fatty acids, it offers excellent benefits for brain health. It may help regulate your blood pressure due to its fiber content. It aids in digestion and may have weight-loss benefits when used properly.
4. Berries
Berries are one of the earliest foods of humans. Blueberries, goji berries, acai berries, and raspberries are some of the most nutritious berries. Most berries contain similar benefits such as high antioxidants, vitamin C, fiber, and more.
Key Nutrients of Berries
Antioxidants, vitamin C, fiber, polyphenols, vitamin K, manganese, folate, and potassium.
Health Benefits of Berries
With its dense antioxidants, it provides numerous benefits, including skin & beauty, heart health, protection from oxidative stress, etc. Vitamin C supports the immune system. Berries can also improve brain function, blood sugar benefits.
5. Nuts
Nuts are one of the healthiest and accessible superfoods for vegans. Almonds, cashews, walnuts, and other similar nuts come with a good amount of protein, fat, and essential nutrients for the body. A healthy vegan diet should always contain some type of nuts.
Key Nutrients of Nuts
Healthy fats, protein, vitamin E, fiber, magnesium, zinc, phosphorus, and selenium.
Health Benefits of Nuts
Nuts are one of the healthiest foods for heart health. They reduce the amount of cholesterol in the blood. Healthy fats from nuts can improve brain function and cognitive ability. They promote muscle repair and aid in weight management. Zinc from nuts helps strengthen the immune system. please read the health benefits of nuts and seeds, types and nutrition.
6. Cacao powder
Cacao powder is produced from cocoa beans. It has been used for thousands of years; Romans and Mayans valued cocoa beans for their excellent health benefits. Today, chocolate is the second most loved flavor after vanilla.
Key Nutrients of Cacao Powder
Flavonoids, antioxidants, Iron, calcium, fiber, zinc, and vitamin B complex.
Health Benefits of Cacao Powder
Cacao powder aids in reducing blood pressure, offering significant improvement in heart health. It naturally produces happy chemicals like serotonin. Chocolate contains noticeable benefits for the brain, improving brain function and mood. Nutrients from cacao powder also support the immune system.
7. Quinoa
Quinoa is a South American crop developed by the Inca people. It comes with no gluten and a lot of fiber, vitamins, and minerals. It supports heart health, blood sugar, digestion, and more.
Key Nutrients of Quinoa
Protein, fiber, magnesium, phosphorus, iron, manganese, and antioxidants.
Health Benefits of Quinoa
Quinoa is rich in protein, which helps muscle growth and metabolic processes. High fiber supports blood sugar, digestion, and limits blood sugar. It provides long-lasting energy and improves bone health.
8. Oats
Oats are one of the healthiest grains you can eat. It contains a high amount of fiber, protein, and minerals. Previously, oats were considered food for domestic animals. But now almost all healthy diet systems include oats for their wellness benefits.
Key Nutrients of Oats
Beta-glucan, fiber, protein, magnesium, iron, zinc, vitamin B1, and antioxidants.
Health Benefits of Oats
Oats help to reduce the cholesterol in the blood, supporting heart health. It improves digestion and the insoluble fiber feeds the gut bacteria, providing a probiotic effect. It digests slowly and gives you energy for a long time. It may also reduce blood sugar and body weight.
9. Legumes
If you are a vegan, we might not need to describe its importance. Legumes are one of the richest plant-based protein sources. They include lentils, black beans, peas, chickpeas, etc.
Key Nutrients of Legumes
Protein, fiber, magnesium, iron, potassium, folate, antioxidants, zinc, and vitamin B.
Health Benefits of Legumes
Legumes support muscle growth with high-quality protein. They help to improve heart health by reducing cholesterol. Legumes can also provide blood sugar, digestion, gut health, and weight management benefits.
10. Kale
Kale is widely consumed in Mediterranean and European diets. It provides impressive health benefits due to its excellent nutrient and antioxidant profile.
Key Nutrients of Kale
Vitamin C, Vitamin K, antioxidants, iron, calcium, magnesium, and beta-carotene.
Health Benefits of Kale
It’s high calcium and vitamin K benefits bone health. Kale can also provide heart health, immunity, and brain health benefits. It enhances skin and eye wellness.
11. Avocado
The avocado originated from South America. In recent times, they have become very popular for their healthy fat and heart-healthy benefits.
Key Nutrients of Avocado
Healthy fats, fiber, potassium, vitamin C, vitamin E, folate, and B vitamins.
Health Benefits of Avocado
Avocado contains a good amount of monounsaturated fat, which benefits heart health and function. It also improves brain function with vitamin E. Avocado aids digestion, gut health, and immunity, and helps with weight management.
12. Edamame
Edamame is a young soybean often eaten steamed or boiled. It is a popular snack in Asian countries. It comes with high protein, fiber, and essential nutrients.
Key Nutrients of Edamame
Protein, fiber, calcium, iron, folate, potassium, and antioxidants.
Health Benefits of Edamame
Edamame contains a high amount of protein that can improve muscle growth. It can be a healthy alternative to regular snacks with low nutrition and high calories. It reduces blood cholesterol, providing heart health benefits.
13. Turmeric
Turmeric is a spice originating from South Asia. It has been used in Ayurvedic medicine for centuries. It contains a rich profile of vitamins, antioxidants, and anti-inflammatory properties.
Key Nutrients of Turmeric
Curcumin, antioxidants, vitamin C, magnesium, iron, potassium, fiber, and B vitamins.
Health Benefits of Turmeric
Turmaric reduces inflammation and protects the body from oxidative stress. It also improves brain and cognitive function. Turmeric promotes heart health, improves immunity, and aids gut health and digestion.
Vegan Superfoods
Frequently Asked Questions : Vegan Superfoods
Check out the frequently asked questions about vegan superfoods.
What does a 100% vegan eat?
A vegan eat only plant based foods. They avoid all animal based foods due to cruelty. Beans and lentils, nuts & seeds, and tofu are some of the most consumed vegan protein foods.
Is kimchi a superfood?
Yes, with its rich nutrients such as Vitamin A, B, C, minerals, and antioxidants, kimchi is often considered a superfood.
Is rice vegan-friendly?
Yes, Rice is generally vegan-friendly as it is a plant-based product. Red rice is better for anyone for its high fiber content, low GI, and vitamins.
Is honey vegan?
No, honey is not considered vegan. It is derived from bees, which is an animal source.
What fruit is best for vegans?
Avocado is one of the best foods for a vegan diet. It contains a significant amount of good fat that supports heart, skin, and brain health.
What do vegans lack nutritionally?
When followed correctly, a vegan diet can fulfill all the nutrients. But they are prone to lack nutrients like vitamin B12, vitamin D, iron, calcium, omega-3 fatty acids, and iodine.
Is bread usually vegan?
Bread can contain ingredients like eggs, milk, honey, or butter. So, it is important to check the ingredient list or tag.
Is basil a superfood?
Basil is often considered a superfood for its rich antioxidants, vitamins, and nutrient profile. It can reduce oxidative stress, improve heart health and digestion.
Is peanut butter vegan?
Yes, pure peanut butter is vegan, as it comes from plants. However, many peanut butter brands may add honey or dairy products. Check the ingredient list to make sure.
Why is basmati rice not vegan?
Basmati rice is completely vegan, and a vegan can take it. However, basmati rice is often prepared with meat and other animal products like ghee; those dishes are not vegan.
Can vegans eat chocolate?
Vegans can eat chocolate if it does not contain any animal ingredients. Check the tag or ingredient list, many chocolate products may contain honey or milk.
What are good vegan snacks?
Nuts, seeds, edamame, and fruits can be healthy snacks for the vegan.
Conclusion: Vegan Superfoods
When it comes to superfoods, vegan superfoods are among the safest and nutritious options. They are rich in antioxidants, vitamins, bioactive components, and fiber. This list will guide you to find the vegan superfoods that suit your wellness goals.
Want to learn more? Check out the Healthiest Super Fruits to Eat – Best Choices for Natural Wellness.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
