Vegan foods provide not only healthy nutrients, but they also provide medicinal benefits for people. There are myriads of vegetables and fruits; such as papaya, berries, carrots, beans and broccoli. Each of them offers a unique set of nutrients and medicinal benefits for people. Vegan foods for medicine are an excellent source of essential vitamins and minerals and they are high in fiber. They also provide a wide variety of health-boosting antioxidants, including flavonoids.
A diet rich in fruits and vegetables can lower one’s risk of developing heart disease, inflammation, diabetes and cancer. Moreover, fruits and vegetables are a vegan’s delight! Here in this post, we will discuss 5 vegan foods for medicines.
As we all know, fruits are a highly nutritious, delicious and effortless addition to your diet. Interestingly, there are over 2,000 fruit varieties around the world. However, we get to consume only 10% of those available fruit varieties. Each type of fruit offers a unique medicinal benefit. The key is to consume fruits of various colors, as each color provides its very own fantastic set of healthy nutrients.
Let’s take a look at the 5 Vegan Foods for Medicine:
Blueberries are well known for their antioxidant and anti-inflammatory properties. They are exceptionally high in anthocyanin, a plant pigment and flavonoid that gives blueberries their distinctive blue-purple color. This compound aids in the fight against free radicals; which can cause cell damage and disease.
Studies show that anthocyanin-rich diets help prevent type 2 diabetes, obesity, high blood pressure, certain types of cancer, heart disease and cognitive decline. Apart from this, blueberries promote bone strength, skin health and mental health. One cup of blueberries contains 24% of the recommended daily allowance of vitamin C.
You can consume blueberries in a variety of ways, such as topping waffles, pancakes, oatmeal, cereal with blueberries, blending them in a smoothie or syrup, or folding them into muffins and sweetbreads. Other berries rich in anthocyanins include blackberries, cherries, bilberry, elderberry and chokeberries.
Bananas are an excellent source of potassium, vitamin C, vitamin B6 and magnesium. A medium-sized banana contains approximately; 7% potassium, 27% vitamin B6, 12% vitamin C and 8% magnesium. Apart from this, they provide a wide range of plant compounds known as polyphenols and phytosterols, and both of these plant compounds are beneficial to your overall health. They’re also high in prebiotics, a type of fiber that encourages the growth of beneficial bacteria in the gut.
You’ll be surprised to know that unripe bananas contain more resistant starch than ripe bananas. They are also a good source of the dietary fiber pectin. Regular consumption of bananas promotes digestive health and aids blood sugar control. Bananas can be consumed raw, or you can make tastier and healthier smoothies with bananas. You can also use them in your morning oatmeal or make banana sandwiches. Bananas also make for a portion of great vegan food to fuel up on before a workout.
Another excellent and very tasty vegan food for medicine is the strawberry. Strawberries are delicious, convenient and highly nutritious foods that can be consumed in several ways. The most remarkable thing about strawberries is that they are good source of vitamin C, folate and manganese. Strawberries also contain plant polyphenols that act as antioxidants; such as flavonoids, phenolic acids, lignans and tannins. They’re also high in anthocyanins, ellagitannins and proanthocyanidins, which help reduce the risk of chronic diseases and fight aging.
You can also prepare various recipes with strawberries. These include strawberry Panzanella salad, strawberry banana smoothie, strawberry jalapeno salsa, strawberry pancakes, strawberry coconut ice cream and strawberry sauces.
This summer fruit is highly nutritious and an excellent source of antioxidants; such as vitamin A and C, beta carotene and lycopene. In addition, watermelons are also rich in potassium and magnesium and is one of the best sources of lycopene; a carotenoid that gives watermelon its pink-red color.
A high-lycopene diet has been linked to lower levels of oxidative stress and inflammation. The nutrient may also reduce the risk of cardiovascular disease, cancer and type 2 diabetes. Surprisingly, lycopene and beta carotene also provide minor skin protection from ultraviolet (UV) rays, reduce the risk of sunburn and aid in the healing of sunburns. The best part is that watermelon keeps you hydrated in summers.
There are numerous refreshing dishes that you can make with watermelon. These include sweet and spicy watermelon curry, watermelon salad with fried tofu, watermelon doughnuts, watermelon tartare, and strawberry and watermelon sorbet.
Kiwi, popularly known as the Chinese gooseberry, is a great vegan food for medicine. It contains a lot of vitamin C, and it is also high in fiber, potassium, folate and vitamin E. It’s also high in carotenoids like lutein, zeaxanthin and beta carotene; which promote eye health and become more prevalent as the fruit ripens. Kiwis have primitively been used in traditional Chinese medicine to support gut health and digestion. Kiwis also contain soluble and insoluble fiber, polyphenols and digestive enzymes such as actinidin. Kiwis are also effective in post-Covid-19 recovery.
Kiwis tastes excellent when eaten raw. However, it can be incorporated in different dishes, such as vegan kiwi chia pudding, kiwi and almond crust-less tart, kiwi shortcake with whipped coconut cream, fried plantain chips with avocado kiwi salsa, Italian kiwi gelato and kiwi & lime cupcakes.
Taste the Health
These are 5 vegan foods for medicine. Incorporating these vegan foods into your daily diet will help you have healthy nutrients and flavorful, refreshing dishes. Fruits provide you with all the essential vitamins, antioxidants and dietary fiber. These fruits aid in improving your digestive health, heart health, skin health and weight management.
Fruits come in a variety of shapes and sizes; with each having its own set of health benefits. Eating a variety of fruits regularly improves overall health and lowers your risk of inflammation, cancer, heart disease, obesity and diabetes. The coolest thing about these vegan foods is that you can use them in plenty of ways to create refreshing dishes!!
What are your favorite vegan foods for medicine? Leave a comment below!