People on a plant-based diet often get asked about where they are getting certain vitamins or minerals. Thankfully, some of the most nutrient-dense foods we can eat are plants! Eating a well-balanced and varied diet means that you can get a huge range of different nutrients that are essential for general well-being and functionality.
Take a look at this list of highly nutrient-dense foods that you can enjoy on a plant-based or vegan diet. It isn’t just about munching mindlessly on leaves. These plants can be enjoyed in many ways, making them easy to consume even if they are something you wouldn’t usually like to eat.
1. Kale
Source: Dr. Eric Berg DC/YouTube
No news here! Kale is one of the most nutrient-rich foods you can get your hands on, and eating just a little can intensely increase the number of nutrients you are receiving. Kale is a member of the cabbage family (Brassicaceae) and can be eaten similarly.
Kale is rich in vitamins A, K, C, and B6 as well as magnesium, calcium, copper, potassium, and manganese. One cup of kale contains 206 percent of the DV (daily value) of vitamin A, 684 percent of the DV of vitamin K and 134 percent of the DV of vitamin C (which is more than there is in a whole orange!). Kale is one of the best sources of vitamin K which is vital for healthy blood function.
If you love kale, try this OGP recipe for Kale Walnut Pesto Pasta for a healthy, fast, and fun dinner. If it isn’t your thing, but you want to start introducing it try this recipe for a Chocolate Smoothie with hidden kale. You’ll never know, but your body will!
2. Blueberries
Blueberries are touted as a superfood for a good reason. As fruits go, they are insanely nutrient-dense and, thankfully, really delicious.
Just one cup of blueberries contains 24 percent of the DV of vitamin C, 36 percent of the DV of vitamin K and 25 percent of the DV of manganese.
Blueberries are renowned for their high antioxidant content and are thought to have the highest antioxidant content of most common fruits and veggies. They are particularly rich in compounds called flavonoids which are responsible for fighting inflammation in the body. Research shows that eating blueberries has a positive effect on brain function and may even slow mental decline.
Aside from just enjoying a big bowl of fresh blueberries, you could also try these Blueberry Biscuits with Blueberry Butter or this 4 Ingredient Blueberry Smoothie Bowl for a real breakfast treat.
3. Garlic
Source: MEDSimplified/Youtube
Here is another plant-based food that is known for its incredible health benefits and amazing flavor. What’s more, garlic is also high in nutrients.
Just one clove of garlic contains 2 percent of the DV of manganese, 2 percent of the DV of vitamin B6, 1 percent of the DV of vitamin C and 1 percent of the DV of selenium.
Though we don’t usually just chow down on hunks of garlic, adding it to your meals can dramatically increase the nutrients present in your meal. Get a good dose of garlic in this Spinach and Garlic White Bean Dip, or try ramping up your spuds with these Garlic Smashed Potatoes.
4. Dark Chocolate
Source: Dr. Eric Berg/YouTube
What joy that dark chocolate (at least 75 percent cacao) is one of the most nutrient-rich foods. What we all have to keep in mind is that a bar of chocolate also comes with high calories and a potentially significant sugar content. Cacao nibs are also a highly nutrient-rich option without the same processing or sugar.
That said, a 100g bar of chocolate contains 67 percent of the DV of iron, 58 percent of the DV of magnesium, 89 percent of the DV of copper, and 98 percent of the DV of manganese.
Dark chocolate is high in antioxidant compounds such as polyphenols, flavonols, and catechins. Cacao is said to have an even higher antioxidant content than blueberries.
Try these ‘chocolicious’ OGP recipes that celebrate dark chocolate. How about making these Dark Chocolate Coconut Yogurt Cake Bites, or try making your own little Homemade Dark Chocolates.
5. Seaweed
Seaweed, in general, is an excellent source of minerals and some vitamins, but each type of seaweed comes with its own impressive nutrient profile. Kelp is one of the most nutrient-dense forms of seaweed as it absorbs minerals from its environment.
Sea Kelp is rich in vitamin K1, folate, magnesium, iron, calcium, and vitamin A and is also a significant source of iodine.
If you aren’t sure how to introduce kelp into your diet, take a look at this recipe for Kelp Noodle in Peanut Miso Sauce, or have a go at making this Kelp Noodle Sea Salad.
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