When it comes to plant-based eating, not all foods are created equal.  While all plant-based foods can offer some health benefits, some are particularly rich in nutrients and have been shown to have a positive impact on health.

If you’re looking to optimize your health with a plant-based diet, consider incorporating the following top 10 plant-based foods into your meals and snacks:

1. Leafy greens:

Leafy greens like kale, spinach, and collard greens are packed with vitamins, minerals, and antioxidants. They are also high in fibre and low in calories, making them a perfect addition to any meal.

2. Cruciferous vegetables:

Vegetables like broccoli, Brussels sprouts, and cauliflower are high in antioxidants and have been shown to have anti-cancer properties. They are also rich in fibre and a good source of plant-based protein.

3. Legumes:

Legumes like beans, lentils, and chickpeas are a great source of plant-based protein, fibre, and other important nutrients like iron and zinc. They are also low in fat and can help lower cholesterol levels.

4. Whole grains:

Whole grains like quinoa, oats, and brown rice are a good source of plant-based protein, fiber, and a range of essential nutrients. They can also help improve digestion and may reduce the risk of certain chronic diseases.

5. Nuts and seeds:

Nuts and seeds like almonds, walnuts, and chia seeds are a good source of plant-based protein, fibre, and healthy fats. They are also rich in minerals like iron, zinc, and magnesium.

6. Avocado:

Avocado is a unique fruit that is high in healthy monounsaturated fats and a good source of fibre. It is also rich in antioxidants and has been shown to have a positive impact on heart health.

7. Sweet potatoes:

Sweet potatoes are a good source of complex carbs, fibre, and a range of important vitamins and minerals, including vitamin A and potassium. They are also low in fat and have a low glycemic index, making them a great choice for blood sugar control.

8. Berries:

Berries like blueberries, raspberries, and strawberries are rich in antioxidants and have been shown to have anti-inflammatory properties. They are also a good source of fibre and vitamin C.

9. Fermented foods:

Fermented foods like kimchi, sauerkraut, and miso are rich in probiotics, which can help improve digestion and boost the immune system. They are also a good source of antioxidants and have been shown to have a positive impact on gut health.

10. Dark chocolate:

Dark chocolate is high in antioxidants and has been shown to have a positive impact on heart health. Just be sure to choose a variety that is at least 70% cocoa to maximize the health benefits.

By incorporating these top 10 plant-based foods into your diet, you can optimize your health and support your overall well-being. Experiment with different ways to incorporate them into your meals and snacks, and be sure to include a variety of colors and textures for the most nutrient-dense plant-based diet.

Kris Canning –  Ecobeings