If you want to live long and healthy, a diet rich in plant-based foods can help provide nutrients, maintain a healthy weight and reduce the risk of many diseases.
Apricot, cauliflower, Brussels sprouts, kale and cabbage are rich in nutrients, contain sulforaphane and many plant compounds that can support the detoxification system, fight inflammation and protect blood vessels. You should cut them small or chew them thoroughly to release beneficial compounds.
Green leafy vegetables: Kale, spinach, kale and lettuce are low in calories but rich in folate, vitamin B, lutein and zeaxanthin. Eating a lot of green leafy vegetables is associated with a lower risk of heart disease, stroke, diabetes and some cancers.
Whole grains: Oats and whole grains are rich in fiber, plant protein, antioxidants and minerals. They have a low glycemic index, which helps control blood sugar and cholesterol, thereby supporting cardiovascular health.
Flax seeds, chia seeds, almonds, walnuts and pumpkin seeds provide healthy fats, protein, fiber, minerals and antioxidants. Flax seeds, chia seeds and walnuts are especially rich in omega-3.
Blueberries, strawberries and berries are rich in antioxidants, beneficial for the heart and brain. Some studies show that they can support blood pressure, cholesterol and reduce oxidative stress.
Pomegranate contains many antioxidant plant compounds, which can support cardiovascular and brain health. Some studies have also noted the potential to protect the body from cell damage.
Lentils, black beans, red beans and green beans are rich in fiber, plant protein and slow-digest starch. Eating beans regularly helps create a feeling of fullness, supporting blood sugar and weight control.
Mushrooms provide many biologically active compounds, which have antioxidant, anti-inflammatory and immune system support abilities. Mushrooms should be cooked thoroughly before eating.
Onions and garlic: These two foods contain organosulfur and flavonoid compounds with antioxidant and anti-inflammatory properties. Garlic, onions, and chives can be used as spices in daily dishes.
Tomatoes are rich in lycopene, vitamin C, vitamin E and beta-carotene. Lycopene is beneficial for cardiovascular health and is better absorbed by the body when tomatoes are cooked and used with the same amount of healthy fat.
