Vegans will have to take an abundance of nutrient-rich foods to properly maintain their body functions when compared to people who eat both plant-based as well as animal foods.
This is because certain nutrients present in plant-based foods are not easily absorbable by the body and some of these foods also contain anti-nutrients that can lower the absorption of other nutrients. So when following a plant-based diet, you have to make sure that you get enough nutrients that are required by your body.
Fortunately, there is a large number of nutrient-dense plant-based foods that can offer you high amounts of various nutrients. Some of these foods that you should add to your plant-based meal are listed below:
This cruciferous vegetable is one of the healthiest foods available on the planet and there is a reason why it is considered a superfood. This plant-based food is loaded with a multitude of essential vitamins, minerals, and many other bioactive compounds. It can provide high amounts of vitamin A, vitamin C, and vitamin K. Kale also carries impressive amounts of fiber, vitamin B6, calcium, copper, potassium, magnesium, and manganese.
Kale is low in oxalates, which are compounds that bind to minerals thereby preventing their absorption by the body. In addition to this, Kale also carries a lot of other phytochemicals that can help to prevent different ailments like cancer. So it creates a wonderful option to add to your healthy-eating list.
Similar to kale, watercress also belongs to the cruciferous family. It carries several important nutrients like vitamins A, C, and K, manganese, calcium, and small amounts of vitamin E, magnesium, vitamin B6, phosphorous, etc. Researchers found that daily consumption of watercress can help lower the DNA damage occurring to blood cells and resist the DNA damage resulting from free radicals.
This is another great option for people who follow plant-based diets to acquire high amounts of nutrients. It is greatly popular for its capability to fight against cancer and several other health benefits. Bok Choy carries an abundance of vitamin C, vitamin E, vitamin B6, beta carotene, potassium, antioxidants, and more.
This leafy green is a must-eat option that you must surely add to your diet. It is high in zinc, niacin, protein, fiber, vitamin A, vitamin C, vitamin K, folate, iron, calcium, potassium, phosphorous, etc. that are crucial for your body.
Some other nutrient-dense foods to include in your meals are Brussels sprouts, carrots, broccoli, strawberries, plums, blueberries, flaxseeds, onions, etc. They can provide you most of the nutrients your body needs.