TOP 22 World’s Healthiest Plant Based Foods + Benefits

We thought it would be fun to give you a bit of information about the TOP 22 world’s healthiest plant based food + benefits to get your juices flowing and make you WANT to cook more exciting plant based meals.

Knowing exactly what plant-based food can do for your body and health will really get your juices flowing to want to eat it. You’ll want to get healthy and feel good, and you’ll be more inclined to go out of your way to make healthy meals when you understand how life-changing food really is.

Plant Based Diet Benefits

Once you start feeling the benefits in your body, mind, and even spiritually, you’ll be blown away, and won’t believe what you’ve been missing out on for so many years. It possible to feel this good. You’re supposed to have endless energy and be raring to go, any time. This is the world you can look forward to once you begin your plant based diet in earnest.

Once you begin to feel good, you will want to learn about nutrition. You will likely become a lot more concerned about what food does to your body, especially the wrong kind of foods. Yes, as food becomes more exciting for you, you will also desire to know more deeply about specific foods and their nutrients and benefits etc.

Some of the immediate and long-term benefits you can expect to feel once you begin a whole foods plant based diet specifically include:-

• More energy
• Clearer skin
• Possible improvement or even reversal of common diseases and illnesses.
• Stronger immune system in general.
• Weight loss
• Lowering of bad cholesterol
• Lowering of high blood pressure.
• Mood improvement, including depression and anxiety.
• A happier outlook on life in general.
• Heart friendly benefits.
• Lowering of chronic inflammation.

In this post, we will give you a run down of the nutritional benefits of the most healthiest and common plant based foods that you will be eating a lot of on your plant based diet.

TOP 22 World’s Healthiest Plant Based Foods + Benefits

1. Asparagus

• Antioxidant-rich, specifically anthocyanins, which help lower chronic inflammation in the body.
• Promotes weight loss due to being high fibre and inducing satiety.
• Natural diuretic.
• Reproductive health support.
• Gut health benefits.
• Mood boosting benefits due to high folate content.
• High folic acid content.
• High vitamin K content for bone support.
• Try our air-fried asparagus spears with 2 ingredients vegan parmesan for an exciting way to eat them.

2. Avocados

• Are super high in heart healthy monounsaturated fats.
• High in vitamin E, a POWERFUL antioxidant that protects cells from damage, supports the immune system, reduces inflammation, supports heart health by lowering LDL cholesterol, helps with cognitive and reproductive health, and maintains skin, eye, and red blood cell health.
• Contain other antioxidants that help neutralise oxidative stress.
• Help boost the immune system.
• Give skin a moisture boost to help promote GLOWING SKIN.
• High in healthy fats for brain health.
• Help weight loss by keeping blood sugar stable and being highly satiating. Add a 1/4 -1/2 an avocado to your main meal and you will be fuller for longer (this works every time!).

3. Bananas

• Rich in potassium, a mineral that helps regulate heart function, blood pressure, and promotes good kidney health. (Bananas are now my best friend because I eat delicious nice-cream daily, of which you will find many recipes for in this cookbook).
• High fibre content to help digestion and promote the growth of healthy gut bacteria.
• Aid muscle recovery after manual work or sports.
• Rich in nutrients such as B6, vitamin C, magnesium, and manganese.
• Promotes weight loss due to high fibre and keeping you fuller for longer.
• May help sleep and mood.
• High in antioxidants, flavonoids, and amines.

4. Bell peppers

• Contain between 169-342 mg vitamin C per pepper, depending on colour and size.
• Are high in vitamin C and A for boosting the immune system and eye health.
• Packed with antioxidants and carotenoids, flavonoids, and lutein – all of which help protect cells from damage, especially the eyes.
• High in fibre, so important for digestive health.
• Great for cardiovascular health due to fibre, potassium, and folate content.
• Pepper’s vitamin C content helps prevent anemia by helping the body absorb non-heme iron.
• The different colours and ripeness of bell peppers offer varying and different nutritional profiles, but all are extremely HEALTHY.

5. Berries

• Help lower blood pressure and bad cholesterol by reducing oxidative stress.
• High in antioxidants that help protect cells from damage, lower disease risk, combat oxidative stress in the brain, and reduce inflammation.
• Help control blood sugar.
• Weight loss friendly due to being low sugar and high fibre.
• High in vitamin C for immune health and collagen formation, which helps keep you looking YOUNG.
• High in nutrients such as manganese, K1, copper, and folate.
• Anti-inflammatory.
• Try making this spiced berry jam that takes only minutes and is kept 100% RAW to keep all nutrients alive.

6. Brazil Nuts

• Brazil nuts are very high in SELENIUM. Just two Brazil nuts daily give you the full dose of your daily allowance. Selenium is a crucial nutrient for good thyroid function and the immune system.
• This nut is full of heart-healthy monounsaturated and polyunsaturated fats, of which are good for the correct functioning of the heart and lowering bad cholesterol.
• Brazil nuts are high in anti-inflammatory antioxidants such as selenium and vitamin E.
• Offer a double whammy of antioxidants and healthy fats, making them a brain healthy superfood.
• The selenium in Brazil nuts also helps boost your mood and is helpful for depression.
• The vitamins E and zinc in Brazil nuts can help give you youthful, glowing skin when eaten daily.
• High in the mineral’s magnesium and phosphorus, which help to keep your bones healthy on a plant-based diet.
• Stick to only a few of Brazil nuts per day. You can have too much selenium, which may cause problems.

7. Cabbage

• The high fibre content and satiety that white cabbage gives you can ultimately lead to eating less calories over-all throughout your day.
• Having a high vitamin C content means white cabbage can benefit your immune system in general.
• The antioxidant profile in this vegetable helps to protect the body from oxidative damage.
• White cabbage contains selenium, which can help lower the pain of inflammatory diseases as part of a healthy diet.
• Cabbage contains lactic acid, which in turn works as a colon disinfectant, helping digestive disorders (especially when eaten raw).
• Because it contains high levels of vitamin A, C, K and beta-carotene, white cabbage helps protect your eyesight.
• For a fantastic way to eat your cabbage, try our ultimate cabbage steaks in creamy gravy.

8. Cinnamon

• Anti-inflammatory properties due to compounds like cinnamaldehyde.
• High in POTENT antioxidants such as polyphenols that help protect your cells from free-radicals.
• May boost cognitive/brain function and protect against neurodegenerative diseases.
• May help balance healthy bacteria in the gut.
• Some studies suggest that cinnamon may help with menopause symptoms, particularly mental health symptoms.
• Stabilises/lowers blood sugar and improves insulin sensitivity.
• Good for the heart by helping lower blood pressure and bad cholesterol.
• Cinnamon helps to kill mould, bacteria, certain infections, and fungi in the body due to its antibacterial properties.
• Relieves bloating and stomach pain caused by wind.
• Try adding cinnamon to this apple cider vinegar hot toddy.

9. Citrus fruits

• High in vitamin C, vitamins, and minerals such as folate, potassium, and B vitamins.
• High fibre.
• Citrus fruits are at flushing and weight loss friendly.
• Low in calories.
• May reduce the risk of kidney stones.
• High in flavonoids, which are great for the heart and brain.
• High in antioxidants, flavonoids, and carotenoids to help protect cells from free-radicals.
• Help lower bad cholesterol due to high soluble fibre content.
• Skin RADIANCE due to collagen creating vitamin C.
• Citrus fruits help you absorb iron from your other foods.
• Have electrolytes and hydration on a cellular level.

10. Dates

• High amounts of vitamins, minerals, and antioxidants such as iron, B6, magnesium, and potassium.
• Dates have a low glycaemic index, therefore will not spike your blood sugar.
• Are high fibre to keep you regular and help lower bad LDL cholesterol.
• High in phosphorus and plant calcium help to keep bones and teeth strong.
• High antioxidants.
• Have anti-inflammatory properties.
• Make the perfect training food for both pre- and post-workouts due to their complex carb and slow burn sugars. Their potassium and magnesium content acts as both an electrolyte fix and a muscle aches and pains alleviator after sports or manual work.

11. Herbs

• There are a multitude of herbs to use in your cooking and all have health benefits and a high nutritional content. These herbs include, rosemary, thyme, basil, oregano, parsley, coriander (cilantro), sage, dill, and mint.
• Herbs are anti-inflammatory and antioxidant rich, making them a great way to protect your body from the cellular damage that accelerates the aging process and promotes disease.
• Most herbs are rich in the polyphenols and flavonoids that help protect you from many chronic and common diseases.
• Many herbs such as oregano and garlic have antibacterial properties.
• Some herbs like fennel and mint make great digestive aids to help alleviate symptoms like gas and bloating.

12. Leafy/Cruciferous Greens

• Leafy greens contain numerous vitamins and minerals such as vitamin A, C, folate, iron, potassium, and calcium.
• Are highly anti-inflammatory.
• They are low in calories and high in fibre, thus promoting fullness and weight loss.
• High in antioxidants that protect the body from free-radical damage, thus lowering the risk of chronic diseases such as heart disease and certain cancers.
• There are numerous nutrients and antioxidants in leafy greens that support cognitive function and may help slow age-related decline.
• The high vitamin K and calcium content work in tandem to help boost bone health and maintain strong and supple bones.
• Greens contain many different nutrients to support eye and skin health.
• High in chlorophyll to support healthy digestion and beneficial gut bacteria.
• Help boost the immune system.
• If you struggle to eat greens, check out our article on how to make any greens tasty here. You can use the same recipe for the broccoli for any green vegetables.

13. Nutritional yeast

• High in B vitamins, specifically B12, which is vital for plant-based eaters.
• A great ‘cheesy’ substitute for regular cheese without the oils and fats.
• Very high in ‘complete’ protein amino acids.
• High in antioxidants like beta-glucans, glutathione, and selenomethionine that help fight free-radicals and prevent cells from damage.
• The beta-glucans in nutritional yeast are heart friendly and help to lower ‘bad’ cholesterol, in turn reducing the risk of heart disease. Beta-glucans also promote a healthy gut by acting as a prebiotic that feeds beneficial gut bacteria, in turn helping support the immune system.
• Contains vitamins A, C, K, B, zinc, and iron, all of which are highly important to healthy skin and hair growth.
• Nutritional yeast is also low in sodium and high potassium to help maintain healthy blood pressure.

14. Peanuts

• Peanuts contain a high l-arginine content – an amino acid that converts into nitric acid that improves blood flow, making them heart friendly and aiding in sexual function. L-arginine also supports immune and liver function, helping the body to detoxify ammonia and other toxic substances.
• Nuts, like peanuts, are low sugar, high protein, and high fat, making them low on the glycaemic scale.
• Minerals such as magnesium and copper make peanuts great for bone health.
• A small handful of raw peanuts with skins on is a very inexpensive snack that will stabilise blood sugar and satiate you.
• The l-arginine, vitamin E, and magnesium in peanuts can help regulate hormones.
• Peanuts are high in RESVERATROL, the anti-aging antioxidant!
• The powerful compounds in peanuts like resveratrol, niacin, and vitamin E help protect the brain against Alzheimer’s and other age-related brain problems.
• Try our best ever textured peanut-vanilla protein balls for a great way to add more peanuts into your diet.

15. Pineapples

• Very rich in vitamin C.
• Contains bromelain, an enzyme that helps with digestion, contributes to managing cholesterol, may reduce the pain of arthritis, and has powerful anti-inflammatory properties.
• Contains antioxidants such as flavonoids, vitamin C, and phenolic compounds that help to neutralise free radicals in the body and promote youthful and vibrant skin. Yes, pineapple makes you beautiful, so eat it in ABUNDANCE!
• Good for heart health due to being highly anti-inflammatory.
• Pineapples are high in manganese and other nutrients that play a role in building and maintaining strong bones.
• High in fibre to help manage weight. In fact, in my personal experience pineapple is one of the best fat-burning fruits out there (along with citrus fruits).

16. Quinoa

• Quinoa is a ‘complete’ and rare plant-based source of protein, offering a good array of ALL the amino acids, much like animal protein.
• Is a seed, not a grain, so better for those on a grain-free or weight loss diet.
• Very rich in vitamins and minerals like magnesium, phosphorus, iron, manganese, folate, copper, and zinc to keep your body in tip-top condition.
• Perfect for those in training due to its great amino acid profile and muscle building properties.
• Quinoa’s high fibre content supports digestive health, keeps you fuller for longer, and contributes to weight loss.
• Naturally gluten-free.
• Supports heart health due to high fibre, antioxidants, and nutrients such as magnesium and folate – all of which can help lower bad cholesterol and blood pressure, thus reducing overall risk of heart disease.
• High in the antioxidants and flavonoids.

17. Spices

• Almost all spices have anti-inflammatory properties, especially the curcumin found in turmeric.
• Potential heart health benefits due to the spices improving blood flow.
• Curry powder is choc-full of antioxidants.
• May help digestive health.
• Spices are generally good for the brain.
• Most spices found in curry powder are anti-fungal and anti-bacterial.
• May help keep blood sugar stable.
• Interestingly, nearly ALL spices are great for fat-burning and boosting metabolism, making them great for weight loss.
• Make our very effective, fat burning spice mix at home from a few store cupboard spices. Full recipe here.

18. Sprouts

(Raw Sprouted Seeds such as Broccoli, Red Clover, and Alfalfa)

• Sprouts contain NUMEROUS health benefits.
• Are a number one Superfood!
• Outstanding, high levels of vitamins, minerals, and antioxidants. These include (but are no limited to), vitamins A, C, K, and B-complex vitamins, as well as minerals such as magnesium, phosphorus, iron, and calcium.
• The sprouting process activates enzymes that make nutrients more digestible and easier to absorb into the body.
• Very high in antioxidants.
• High plant protein content. Great for muscle repair.
• Great for weight loss due to them being high fibre and keeping you fuller for longer. They are also very filling and satiating because of high vitamin and mineral content. Stop you craving junk food!
• Sprouts can support over-all heart health support by lowering blood pressure, reducing inflammation, and lowering bad cholesterol.
• Broccoli sprouts specifically contain high concentrations of sulforaphane (a compound found in cruciferous vegetables. The compound sulforaphane shows promise in studies for being protective against certain cancers, supporting heart and brain health, managing diabetes, helping the liver with detoxification, and potentially improving symptoms of autism or ASD (of which I encourage you to do your own research on this if it is of interest to you).
•  Make our ULTIMATE detoxifying and fat burning green smoothie from your sprouts. We challenge you to find anything else on the planet as healthful as this particular smoothie.

19. Tamari Sauce

• A gluten-free substitute for soy sauce.
• High in amino acids (contains twice as much protein as soy sauce).
• Contains some antioxidants such as phenolic acids.
• Contains nutrients such as manganese, iron, folate, and choline.
• Contains beneficial peptides that may help support the immune system and cardiovascular health.
• Tamari is a fermented food which also aids digestion.

20. Tofu

• The perfect source of plant-based protein offering a ‘complete’ amino acid profile.
• High in highly absorbable plant calcium and magnesium, so great for vegan and plant-based eater’s bone health.
• Unlike animal proteins, tofu is also CHOLESTEROL-FREE, making it a heart healthy choice as a meat and dairy substitute.
• Tofu’s high protein content aids in weight management.
• It is rich in other nutrients such as iron, magnesium, manganese, and phosphorus.
• Is a source of isoflavones which are plant compounds that have antioxidant and anti-inflammatory benefits.
• Many supermarket varieties of tofu are already fortified with vitamin D, which then aids the calcium absorption.
• Tofu can play a role in diabetes management because it helps manage blood sugar levels and reduces the risk of type-2 diabetes.
• Low in FODMAPs, so gentle on the stomach.
• Think you don’t like tofu? Then you haven’t tried our sticky teriyaki tofu recipe.

21. Walnuts

• Contain a unique antioxidant profile in their skins, higher than any other nut. These antioxidants include vitamin E, melatonin, and polyphenols.
• Have high omega 3 fatty acids for your heart, brain, and over-all mood.
• A great source of iron, selenium, and B-vitamins.
• Regular consumption of raw walnuts may help lower cholesterol, blood pressure, and improve over-all heart health.
• Promote a healthy gut microbiome.

22. Watermelons

• Full of H30 water that hydrates you on a CELLULAR LEVEL more than plain water can. Perfect as a smoothie, slushie, or juice base instead of water of milk.
• Contains lycopene and citrulline that support good heart health and the lowering of blood pressure, along with anti-inflammatory properties.
• High in vitamin C, A, and potassium – all of which support the immune system, eye health (including macular degeneration), and skin.
• High in fibre (especially if you eat the seeds too), which promotes satiety and helps with weight loss.
• A source of many antioxidants to help fight oxidative stress and see off free-radicals in the body.
• Watermelon contains general anti-inflammatory properties that help fight the kind of inflammation that can lead to a host of chronic illnesses and diseases over time.
• Great after exercise as the citrulline content of watermelon can help improve blood flow, thus reducing muscle tenderness after working out.
• As a source of the pigment beta-cryptoxanthin, this wonderful fruit may also help protect bones and joints when eaten regularly.
• The seeds are always good to eat (or add to your smoothies) because they add a dose of protein, extra minerals, fibre, and healthy fats too.
• Use the amazing watermelon as a base for your smoothies, slushies, and nice-creams.

Thanks for visiting ZestForever today.

We hope you have seen from this awesome blog post that the plant based diet has ASTOUNDING health benefits, even when you just eat every day foods such as those on this list.

The plant based diet is easily in reach to almost everybody and is also very affordable and can be done on a budget.

Check out our budget foods list for more information on this.

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