The Green Diva

Top Ten Vegan Super Foods

I read somewhere that the term “vegan superfoods” is not allowed when marketing foods. I don’t know why this both amused me and inspired me to write this article about foods that are packed with nutrients and also vegan. I eat these foods regularly and absolutely love them!

Goji Berries

Goji berries have been in the limelight for a while now, and this is not without good reason. These little red berries are bursting with beta carotene, amino acids, vitamin C and various minerals.

The strong anti-fungal and anti-bacterial properties of Goji berries are believed to help improve vision, clear the complexion improve circulation, enhance memory, lower blood pressure and even promote muscle growth. Goji berries contain Physalin, which has been linked with treating both leukaemia and hepatitis B.

Goji berries are effective in treating side effects of chemotherapy, weakness, aching joints, tinnitus and fatigue. The berries are most famous for their reputed anti-aging properties and they boost the immune system too.

Pumpkin Seeds

Pumpkin seeds are a fabulous source of amino acids, unsaturated fatty acids and B vitamins. They also contain calcium, potassium, niacin, phosphorous, magnesium and tryptophan. Tryptophan helps your body produce serotonin which is a hormone that is reputed to make you feel happier. As a vegan I am pleased that pumpkin seeds are a good source of iron, protein and zinc. The seeds also have enzymes that can aid digestion and help the body run more efficiently.

The compound Phytosterol is in pumpkin seeds which are believed to enhance the immune system and reduce cholesterol. Studies have shown pumpkin seeds can help prevent hardening of the arteries and also regulate cholesterol levels. Interesting findings have arisen in relation to treating arthritis. Studies have found that the addition of pumpkin seeds to the diet is very effective in reducing inflammation, and without any of the side effects associated with modern drugs.

Sweet Potato

Sweet potatoes are one of my favourite vegetables and are packed with carotenoids (their bright orange colour shows this) and are good for helping improve night vision.
Other fabulous nutrients in this underrated vegetable include vitamin C, manganese, copper, vitamin B6, potassium and iron. The sweet potato also has anti-inflammatory properties and is helpful in the diets of those suffering with lupus, asthma and arthritis. Sweet potato is a wonderful food to help stabilise blood sugar levels and therefore good for diabetics.

Almonds

This nut is infamous among Indians and believed to improve memory when eaten regularly. Almonds are a great source of protein for vegans, and they also contain vitamin E, mono unsaturated fatty acids, calcium, folate magnesium and zinc.
I always soak almonds overnight as this is supposed to aid digestion, but more because I like the sweet coconut-like taste. A cup of almonds contain as much calcium as a cup of milk (but without the acidity which milk contains).

Almonds have a cholesterol lowering effect and a study from the Health Research and Studies Center has found almonds are even better than olive oil in lowering LDL cholesterol.

Avocados

Avocados are high in monounsaturated fats, which are important for reducing your risk of developing heart disease. Avocados are also high in potassium, B vitamins, vitamin K, vitamin E, and folate.

They are also wonderful for your skin and hair- try my Amazing Avocado Hair Mask.

Oatmeal

Oats are a good source of many nutrients including protein, vitamin E, zinc, selenium, copper, iron and magnesium.
The soluble fibre in oats are believed to reduce LDL cholesterol without lowering the good (HDL) cholesterol. Oatmeal also helps weight loss as its soluble fibre slows down digestion and prolongs the feeling of fullness.

Lentils

Lentils are packed with protein, folate, magnesium, and two B-vitamins with hardly any fat.
Like oats lentils’ also aid with improving heart health due to the high fibre content and folate which lower levels of homocysteine (a big risk factor for heart disease). Magnesium deficiency of magnesium has been linked with heart attack so magnesium rich lentils are an excellent food for keeping the heart healthy.

If you are diabetic lentils can help you balance blood sugar levels while providing steady, slow release energy. Also if you’re trying to lose weight lentils have a low glycemic index so they prevent hunger over a longer period than many foods, which can be excellent for weight loss.

Blueberries

This delicious berry is packed with antioxidants due to the pigments it contains.
Blueberries have been proved to preserve vision as they contain anthocyanosides, which slow down visual loss. The antioxidants in blueberries enhance the effects of vitamin C, and prevent free-radical damage. Blueberries contain tannins, which reduce inflammation. Blueberries contain compounds that help prevent or eliminate urinary tract infections.

Brazil Nuts

Brazil nuts are very high in selenium and just three Brazil nuts a day can provide the recommended daily amount of selenium. Brazil nuts also contain magnesium, thiamine,  niacin,  zinc, iron and copper. They are also another good source of protein.

Selenium is an excellent detoxifier and a powerful antioxidant protecting against ageing and disease. Like almonds, Brazil nuts lower LDL cholesterol.

Blackstrap Molasses

Blackstrap molasses is the leftover syrup from the refining sugar process. Unlike refined sugar it is actually beneficial for health.
Blackstrap molasses is an excellent way to replenish your iron stores and I can personally say that it helped increase my ferritin levels really quickly- without the side effects of iron tablets. Compared to red meat, blackstrap molasses provide more iron for less calories. Blackstrap molasses also contains calcium, copper, manganese, potassium and magnesium.
Not only does blackstrap molasses improve energy levels but some people have found that its high copper levels can actually reverse the greying hair process.