“Eat healthy, be healthy.” Fill your plate with healthy plant-based ingredients. Make a proper schedule for every meal. Drink at least eight glasses of water daily. Fresh vegetables and fruits should be included in your diet. Use healthy oils for cooking. Drink healthy beverages. The motto of eating healthy plant-based food is that healthy food means a healthy body, and a healthy body means a healthy mind.
1.Bananas
Banana is also known as kalpatharu. It is one of the most popular fruits worldwide. Bananas are rich in potassium and fiber. It is low in sodium content. It is a rich source of antioxidants, vitamin B6 and C, and phytonutrients. It helps promote weight loss, control high blood pressure, keep bones strong, improve the digestive system, and improve mental health.
2.Grapes
Grapes are a deciduous crop. The fruit type of grape is berry. Grapes are rich in vitamin C and K, potassium, copper, and antioxidants. Grapes are also a good source of vitamin B complex. Grapes lower your blood pressure, prevent cancer, lower the risk of heart diseases, reduce cholesterol, improve brain health, slow down aging, improve sleep, and strengthen the immune system.
3.Rice
Rice is a cereal crop. It is a tropical crop. It belongs to the family Poaceae. The most commonly grown rice is Oryza sativa. It is a good source of proteins, minerals, carbohydrates such as zinc and phosphorus, and vitamins such as thiamine and niacin. It contains 9% carbohydrates and 5% protein. It helps to maintain body weight, protect against chronic disease, and restore glycogen levels.
4.Sorghum
Sorghum, in Hindi, is named Jowar. It’s also called the “camel of dessert.” The crop is native to Africa. It is a cereal crop that belongs to the family Poaceae. It is a good source of proteins, niacin, thiamine, riboflavin, copper, iron, potassium, fiber, calcium, magnesium, phenolic compounds, and antioxidants. It inhibits tumor growth, benefits diabetes patients, prevents allergies, lowers cholesterol levels, benefits weight loss, improves bone strength, boosts energy levels, improves mood, and promotes blood circulation.
5.Chick-peas
Chickpea is an annual legume that belongs to the family Fabaceae. It is also known as Bengal gram or garbanzo beans. It is a good source of proteins, carbohydrates, fats, vitamin B6, vitamin C, iron, magnesium, calcium, potassium, and sodium. It contains 38% proteins, 20% carbohydrates, and 9% fat. It helps you manage your weight, support blood sugar regulation, benefit digestion, protect against certain chronic diseases, promote brain health, and prevent iron deficiency.
6.Potato
The potato is known as the king of vegetables. Potatoes are a perennial plant, but the crop is grown as an annual plant. The fruit type of potato is the berry. They’re an excellent good source of carbohydrates. It is also rich in vitamin C and B6, antioxidants, potassium, and fiber. Potatoes improve blood sugar control, improve digestive health, and manage body weight.
7.Soybean
Soybean is also called Wonder Crop, Yellow Jewel, or Soja Bean. Soybean is a pulse crop, but in India, it is mostly grown as an oilseed crop. It contains 42% proteins and 20% oil. It is also a good source of fiber, antioxidants, phytonutrients, lysine, and various minerals and vitamins. It helps to stimulate metabolism, prevents cancer, promotes heart health, strengthens bones, enhances skin health, manages diabetes, and boost hair growth.
8.Buckwheat
Buckwheat is also known as pseudocereal or beech wheat. The fruit of buckwheat is called an Achene. Buckwheat, in Hindi, is named kuttu. It contains proteins, carbohydrates, fats, fibers, potassium, phosphorus, magnesium, calcium, iron, and vitamins such as thiamine, riboflavin, niacin, folate, vitamin K, and vitamin B6. Buckwheat helps boost heart health, improve digestion, manage body weight, and manage diabetes.
9.Onion
Onion is a cool-season crop. Onion is also called bulb onion or common onion. Onion is a rich in vitamin B, calcium, iron, high-quality proteins, antioxidants, and flavonoids. It helps reduce the body’s cholesterol level, breaks down blood clots, and lowers the risk of heart disease.
10.Lentils
The seeds of lentils are lens-shaped. It contains carbohydrates, proteins, potassium, calcium, magnesium, iron, vitamin C, and vitamin B6. It has 18% proteins and 6% carbohydrates. It promotes heart health, reduces the risk of chronic diseases, manages blood sugar levels, supports the digestive system, reduces cholesterol levels, prevents constipation, and protects against diabetes.
11.Cashews
Cashew is native to South America. The edible portion of cashew is called a nut. It contains fats, proteins, carbohydrates, potassium, calcium, magnesium, iron, and vitamin B6. It helps to prevent heart diseases, reduce cholesterol, prevent stroke, and manage diabetes.
12.Green Leafy Vegetables
Green, leafy vegetables are also known as leafy greens. They are rich in potassium, magnesium, iron, vitamin C, and vitamin B6. It also contains proteins, carbohydrates, calcium, and sodium. Green Leafy Vegetables are spinach, bokchoi, kale, Swiss chard, lettuce, and collard greens. Green Leafy Vegetables help to reduce belly bloating, relieve stress, improve the inflammatory response, regulate blood glucose levels, and glow up the skin.
13.Oats
Oat is also called common oat. It is a cereal grain that belongs to the family Poaceae. It is a good source of carbs, starch, fiber, proteins, vitamins, and minerals. It helps to lower cholesterol level, prevent diabetes, reduce the risk of heart disease, help lose weight, lower blood sugar levels, and improve skin.
14.Coconut Milk
Fresh coconut milk contains water, fat, proteins, and carbohydrates. It is a rich source of potassium, magnesium, and phosphorus. Coconut milk prevents heart diseases, strengthens the immune system, prevents anemia, and promotes gastrointestinal health.
15.Nutritional Yeast
Nutritional Yeast is a rich source of vitamin B complexes such as thiamine, riboflavin, niacin, B6, and B12. It contains all the amino acids that are beneficial to the body. The benefits of nutritional yeast are that it lowers the risk of heart disease, supports the immune system, speeds physical recovery, lowers the risk of diabetes, and fights fatigue.
16.Amaranth
Amaranth comes under the category of pseudocereal. It is rich in iron, magnesium, manganese, and phosphorus. It contains various nutrients such as carbs, proteins, fats, calories, selenium, and copper. It helps to reduce inflammation, lower cholesterol levels, aid weight loss, and boost immunity.
17.Almonds
Almonds contain various nutrients such as proteins, fiber, calcium, magnesium, iron, vitamin E, riboflavin, potassium, niacin, copper, and monounsaturated fat. It helps to control blood sugar, maintain blood pressure, lower cholesterol levels, reduce hunger, prevent heart diseases, nourish skin, prevent cancer, improve brain power, prevent gray air, treat stretch marks, help in hair growth, and prevent congenital disabilities.
18.Spirulina
Spirulina is rich in thiamine, riboflavin, niacin, iron, and copper. It lowers cholesterol, reduces blood pressure, strengthens the muscles, reduces the risk of heart and gut diseases, and controls diabetes.
19.Hemp Seeds
Hemp Seeds are a good source of magnesium, manganese, iron, zinc, vitamin E, and vitamin B complexes. It reduces blood cholesterol levels, boosts heart problems, protects the brain, reduces inflammation, and improves skin.
20.Rose Tea
Rose Tea is an herbal beverage. It is prepared from aromatic rose petals and buds of rose flowers. Rose Tea is a rich source of vitamins E and C. It is also a great source of various antioxidants. It has low sugar and calories. It is free of caffeine. Benefits of drinking rose tea include healthy skin, increases your daily water consumption, keeps you hydrated throughout the day, improves your digestive system, improves quality of sleep, reduces inflammation, and cures throat-related problems.
