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.