Spinach

Spinach is one of the best plant-based sources of iron, making it excellent for restoring energy levels, improving quality of the blood and anemia treatment. Spinach is rich in folate, extremely high in vitamin K and has good amounts of calcium, helping maintain good bone health. High vitamin A and carotenoid content makes it great for eye health and preventing cataracts and macular. Compounds in spinach like antioxidant kaempferol and chlorophyll may help slow down tumor growth and have anti-cancer effects. Spinach is rich in nitrates which, together with potassium, lower blood pressure and protect heart health. Antioxidant called alpha-lipoic acid, found in spinach, can help treat diabetes and lower glucose levels.

Mango

Mango is rich in fiber and polyphenols antioxidants, especially mangiferin. High contents of vitamin C and A boost immunity and folate ensures healthy prenatal development. Vitamin C content also improves collagen production, making it beneficial for hair and skin health. Mango can help lower cholesterol and thanks to magnesium, potassium and mangiferin keeps heart health in check. Apart from fiber, mango contains enzymes that help break down complex food molecules and help their absorption, making it great for digestive health and relieving constipation. It supports eye health thanks to antioxidants lutein, zeaxanthin and vitamin A.

Lentils

Lentils are one of the oldest foods, widely consumed in Middle East and Egypt. They are packed with protein and fiber, as well as antioxidants, especially polyphenols. These have mainly anti-inflammatory and neuroprotective effects. Eating lentils protects heart from disease, lowers cholesterol and blood pressure. They are rich in vitamin B and folate, good for proper development during pregnancy, as well as iron, magnesium, zinc and potassium. Thanks to a combination of fiber, carbohydrates and iron, they are great for steady increase of energy levels.

Kidney bean

Kidney bean is an excellent plant based source of protein and fiber. It is also high in starch, but since this type is a slow-release carb and bean has low glycemic index, it is beneficial for diabetics, not causing fast and high rises in blood sugar. Kidney bean is rich in phosphorus and manganese, reduces cholesterol and improves heart health, lowers risk of heart disease, boosts digestion and prevents colon cancer. Although rich in iron, it might not be very accessible due to phytate content in beans that reduces iron absorption. Bean is very rich in folate, benefiting red blood cells formation and development during pregnancy. It is favorite among athletes due to its combination of energy boosting carbohydrates, muscle building protein and low fat content. Finally, it promotes fullness and is a great choice for weight management.

Hazelnut

Hazelnut is full of antioxidants, especially present in its skin. These, together with healthy fats, more specifically omega-3, support heart health and lower cholesterol levels. Thanks to extremely high vitamin E and manganese content, hazelnut can have anti-cancer properties and like other nuts reduces blood sugar levels. Thanks to vitamin E, it is beneficial for skin and hair health and it is also a good source of fiber, magnesium and folate. Combination of compounds in hazelnut helps decrease the risk of diabetes as well as maintain brain and cognitive functions and prevent neurodegenerative diseases.

Green beans

Green beans are an excellent source of vitamin K, manganese, folate and fiber. They are rich in chlorophyll, stopping some carcinogenic effects and slowing down growth of cancer tumors. Thanks to folate and iron content, it is good to eat them during pregnancy to ensure healthy prenatal development, as well as for energy boost. Green beans are beneficial for bone and heart health and good for lowering cholesterol. Another compound they are rich in is silicon, supporting skin and nail growth. Due to high carotenoid content, they keep eye health in check and prevent macular degeneration. As a downside, raw green beans contain protein lectin, which might cause digestive issues.

Cantaloupe

Cantaloupe is type of melon with rich orange flesh, loaded with vitamin A and C. It is low in calories and one of the best sources of beta-carotene that gets transformed in vitamin A in our body. Thanks to vitamin A, cantaloupe is great for eye health. Additionally, it contains lutein and zeaxanthin, two other antioxidants also beneficial for eyes. It is also a good source of folate and contains another nutrient in traces that is very rare in plant-based foods – selenium. Cantaloupe is rich in potassium and thanks to high water and electrolyte content, it is a great choice for hydration.

Beet

Beet is a rich source of nitrates and pigments, giving it unique advantages among plant based foods. Thanks to this, it is great for heart health and lowering blood pressure. Another benefit of nitrates is possible boosting of physical performance in athletes, due to the fact it is linked to energy production in cells. Nitrates and pigments from beets are also considered to support brain health and cognitive performance. Beet is rich in folates and iron, making it good for anemia treatment and overall blood cleaning and circulation. It also contains antioxidant betain that helps detoxify liver and keep it in good health.

Asparagus

Asparagus packs a lot of nutrients in a very few calories that makes it a highly nutrient dense food. It is rich in antioxidants and vitamin K, A and E as well as fiber and protein. It helps with digestion and regulates diabetes. It is a good source of folate, helping red blood cells formation and especially supporting healthy development in pregnancy. It is also rich in potassium which helps lower blood pressure. Asparagus contains high levels of the amino acid called asparagine and is a natural diuretic, enabling excess fluid and salt get out from the body.

Chickpea

Chickpea has high fiber and protein content that makes it excellent meat replacement. It is considered that the protein of chickpea is of higher quality than in other legumes, containing almost all essential amino acids. It promotes fullness and aids weight management and is high in vitamin B6, copper, phosphorus and iron. Chickpea reduces cholesterol and triglyceride levels and protects heart. It is also one of the best sources of folate. Consuming chickpea promotes production of butyrate, decreasing the risk of colon cancer and other nutrients in chickpea also help reduce cancer risk, such as saponins. Presence of choline improves brain and nervous system function. Chickpea is good for people with diabetes and has low glycemic index as well as decent amounts of magnesium and zinc, that can lower the risk of this health issue.

Contact us at contact@vitaminbase.eu or use the form below:

Subscribe to our newsletter for weekly updates!