10 Popular Foods for Healthy Vegetarian Diet

A vegetarian diet provides you a wide range of healthy and nutritious foods. The mainly vegetarian diet focuses on plants for food. Once you start a vegetarian diet, beans, soy and every single vegetable in the entire world become your best friends.

For getting a good health, it’s not important to eat meat. A person who does not choose to eat meat can enjoy a better health because they can eat plant-based foods.

A vegetarian diet helps to reduce the risk of heart diseases, hypertension, type 2 diabetes, some types of cancers. It also helps in losing weight and making you more active.

Here we have identified the “10 popular foods for a healthy vegetarian diet”

  • Leafy Greens

    Leafy green vegetables
    Image Courtesy: The Academy of Culinary Nutrition

    Leafy greens are an important part of a healthy vegetarian diet. Leafy greens are low in calories but high in vitamins, minerals, and fibers. Adding leafy greens in your daily diet can offer numerous health benefits like reducing the risk of heart disease, blood pressure, obesity and mental decline. Leafy greens are the best source of cancer-fighting antioxidants.

    Here is a list of Leafy Greens: Kale, Microgreens, Broccoli, Collard Greens, Spinach, Beet Greens, Cabbage, Swiss Chard, Bok Choy.

  • Dried Fruits

    Dried Fruits
    Photo Courtesy: Diet Detective

    Dried fruits offer some advantages over fresh fruits. Dried fruits have a longer shelf life and portability. Some dried fruits contain sugars added in processing which increase its calorie content. The Combination of dried fruits and mixed nuts are the perfect source of protein and iron that you can easily take anywhere.

     Here is a list of Dried Fruits: Raisin, Apple, Kiwi, Plum, Apricot, Cranberry, Prune, Banana.

  • Seaweeds

    Seaweed
    Photo Courtesy: Women Fitness

    Seaweed or sea vegetables are forms of algae that grow in the sea. They are a food source for ocean life. Seaweed is mostly eaten in Asian countries like Japan, China, and Korea. Many seaweeds like dulse, kelp, nori, spirulina, and agar are the best source of healthy nutrients. Seaweed can be used in many dishes like sushi rolls, soups, salads, and stews.

  • Nuts

    Nuts
    Photo Courtesy: Mashed

    Many studies have shown that nuts have many health benefits. Eating Nuts can reduce the risk factor for heart diseases, diabetes and lower the risk of cancer. There are a variety of different nuts like walnuts, peanuts, almonds, cashews, pecans, macadamias and Brazil nuts that have great health benefits. One must include these nuts in a healthy vegetarian diet.

    Here is a list of Nuts: Almonds, Peanuts, Pistachios, Cashew, walnuts, Macadamia Nuts, Brazil Nuts, Hazelnuts.

  • Beans
    Beans
    Photo Courtesy: Dr. David Williams

    beans are the powerhouses of protein, B Vitamins, fiber, potassium, iron and they are also low in fats. You should include beans in your daily diet plan. A cup of beans gives you enough protein and iron that you need in a whole day. Beans help to lower your cholesterol level.

    Here is a list of beans: chickpeaskidney beans, soybeans, peas, black beans, pinto beans, navy beans.

  • Tofu

    Tofu
    Photo Courtesy: ejorconsalud.comm

    Tofu is an important source of protein for many vegetarians and vegans. It is a very tasty food. It can be used in many different ways in cooking. It looks like a sponge. That’s why it’s capable of soaking up different types of flavors. It’s also a good source of zinc, iron and it also contains some kind of Omega-3 acids. It helps to enhance hair and skin, boost energy and maintain a healthy weight.       

  • Grains 

    Grains
    Photo Courtesy: eart Insight Magazine – AmericaHn Heart Association

    People who eat whole grains as a part of daily diet have reduced the risk of chronic diseases. Grains are the important source of many nutrients including fiber, vitamins, minerals like magnesium, selenium, and iron. It’s hard-to-get vitamin B12 from grains if you don’t eat eggs and dairy than you will have to take the B12 supplement in your daily diet. Dieticians recommend three to eight ounces of grains in a daily diet.

    Here is a list of Grains: Bulgur, Rice, Corn, Oats, Farro, Teff, Quinoa, Buckwheat.

  • Mushrooms 

    Mushrooms
    Photo Courtesy: Organic Facts

    All of us know mushrooms are a vegetable but they are not technically a plant. They belong to the fungi kingdom. Mushrooms provide us sufficient amount of important nutrients like minerals and vitamins. Increasing the consumption of unprocessed food like mushroom decreases the risk of obesity, heart diseases, and diabetes. Mushrooms also improve your immunity.

  • Lentils 

    Lentils
    Photo Courtesy: Medical News Today

    Lentils are the best source of high-protein, high-fiber, and nutrients. Lentils are the mini version of beans. Lentils contain a high amount of iron and vitamin B. Many studies suggest that increasing the consumption of plant-based food like lentils decreases the risk of obesity, diabetes, and heart disease.

    Here is a list of Lentils: Green and Brown lentils, Red lentils, Black beluga lentils,

  • Low-fat Yogurt 
    Low-fat Yogurt
    Photo Courtesy: Livestrong.com

    Low-fat yogurt is not only low in calories but it also has beneficial nutrients and probiotics that can boost your overall health. An 8-ounce container of plain low-fat yogurt has 143 calories. Low-fat yogurt has 12 grams of protein in an 8-ounce serving. So it provides the amino acids necessary to build and maintain muscle tissue.

 

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