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Common Health Benefits Found In Vegan Food

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 24, 2022

While people have many motives for adopting a vegan diet, health reasons are an especially big draw. Vegan diets that include whole, unprocessed foods can benefit the body in a number of ways. Read on to learn more about healthy vegan food choices and some of the more common health benefits found in vegan foods.

Health Benefits of Basmati Rice

Basmati rice is an excellent source of complex carbohydrates, which fuel the body with energy. It also contains plenty of soluble fiber, which aids in digestion. This brown rice is also packed with thiamine, a B vitamin that plays an essential role in brain health.

Eating healthy vegan whole grains like basmati rice can help your body to maintain healthy cholesterol levels, lowering your risk for heart disease. It also has a lower glycemic index than many other types of rice, making it a solid option for anyone that's concerned about developing diabetes. Basmati rice is a nutritious and versatile food that can be included in all kinds of vegan dishes.

In addition to Vitamin A, baby carrots are a good source of both potassium and dietary fiber. Munching on baby carrots can help you to maintain healthy blood pressure levels and can even lower your risk of developing type 2 diabetes. Since baby carrots are also packed with free-radical fighting antioxidants, they can also help protect your eyes and skin as you age.

Health Benefits of Baby Carrots

Baby carrots are harvested before they fully mature, which is why they're much smaller than standard carrots. While their small size makes them perfect for snacking, they have a nutrient profile that's similar to full-sized carrots. One serving of baby carrots contains 250% of the Daily Recommended Value for Vitamin A, which helps your body to maintain a healthy immune system.

In addition to Vitamin A, baby carrots are a good source of both potassium and dietary fiber. Munching on baby carrots can help you to maintain healthy blood pressure levels and can even lower your risk of developing type 2 diabetes. Since baby carrots are also packed with free-radical fighting antioxidants, they can also help protect your eyes and skin as you age.

Health Benefits of Black Garlic

This fermented garlic has a complex, slightly sweet flavor that makes it perfect for seasoning all kinds of dishes. Raw garlic is already an excellent source of Vitamins C and B6, but the fermentation process gives black garlic addition health benefits. Allicin, the compound that gives fresh garlic its strong flavor, is converted into antioxidants as the garlic ferments.

Adding black garlic to your meals can help to protect the cells in your body from oxidative damage. Studies show that black garlic can also reduce brain inflammation, reducing your risk of dementia and Alzheimer's disease. Because garlic is less pungent after it's fermented, opting for black garlic can also help you avoid some of the side effects of fresh garlic, like bad breath.

Health Benefits of Boba

Boba pearls are edible balls made from tapioca. They're often served with boba tea, but they can also be enjoyed on their own as a sweet vegan treat. Tapioca comes from the cassava root and is packed with essential minerals like iron and calcium.

Boba is free of saturated fats, making it a healthier option if you're craving something sweet. The iron in boba can help oxygen to circulate throughout the body, fueling all of your bodily processes. In addition, the calcium can help to lower your risk for osteoporosis and keep your bones healthy as you age.

Health Benefits of Chlorophyll

Chlorophyll is a compound that's found in green plants, which means it's present in many vegan foods. While it's designed to help plants absorb energy from sunlight, it has health benefits for humans as well. Green plants actually contain two types of chlorophyll compounds, which both have antioxidant properties.

While the research on chlorophyll's health benefits for human is limited, it's also very promising. Multiple studies show that chlorophyll could potentially slow cancer growth. Since the foods that contain chlorophyll are packed with nutrients, eating these foods will benefit your body in other ways as well.

Chlorophyll is a compound that's found in green plants, which means it's present in many vegan foods. While it's designed to help plants absorb energy from sunlight, it has health benefits for humans as well. Green plants actually contain two types of chlorophyll compounds, which both have antioxidant properties.

Foods High In Chlorophyll

Dark Leafy Greens

Leafy GreensPlants get their green color from chlorophyll, which means it can be found in all leafy greens. Spinach, kale, and collard greens are all loaded with chlorophyll.

Other Sources of Chlorophyll

In addition to being found in leafy greens, chlorophyll is found in green vegetables like broccoli and asparagus. You can also get chlorophyll from matcha tea, which is made from green tea leaves.

Taking Chlorophyll Supplements

Chlorophyll supplements have become increasingly popular as chlorophyll's health benefits have become more widely known. If you do take a supplement, taking it with food will make it easier for your body to absorb the chlorophyll in the supplement.

Other Nutrient-Rich Vegan Foods

Eating a plant-based diet can increase your intake of the vitamins and minerals your body needs. Virtually all edible plants are packed with essential macronutrients as well as micronutrients. However, there are certain foods with health benefits that are worth exploring.

Health Benefits of Bladderwrack

Bladderwrack is a type of seaweed that's known for its medicinal properties. While it's often used in teas, it can be incorporated into vegan meals in other ways as well. Like other vegan foods, it's an excellent source of fiber and may also be able to help treat chronic acid reflux.

Health Benefits of Blood Oranges

Blood oranges look like regular oranges on the outside, but on the inside, you'll find a crimson-colored fruit. They're packed with Vitamins A and C, as well as fiber, potassium, and manganese. Since they're loaded with antioxidants, snacking on blood oranges can help protect your body from oxidative stress.

Health Benefits of Dried Mango

While fresh mango is full of antioxidants and other nutrients, dried mango lasts for longer and offers the same benefits. It's loaded with Vitamins A, B, and C, which means it can help your body to maintain a healthy immune system. When buying dried mango, you should choose unsweetened fruit to reduce your sugar intake.

FAQs

Is Being Vegan Better for Your Health?

Vegan diets tend to be high in nutrients and low in saturated fats, making them a healthy choice. However, if you do choose to go vegan, you'll want to plan your meals and make sure you're getting as many nutrients as possible.

What Are the Most Nutritious Vegan Foods?

Most plant-based foods are highly nutritious. However, certain vegan foods are especially nutrient dense, such as kale, seaweed, and garlic.

Are Vegan Treats Healthy?

Some vegan treats are loaded with sugar, but there are plenty of healthy vegan snacks. Healthy sweet treats include boba pearls and dried mango. Savory treats that are healthy include nuts, seeds, and homemade chips.


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