7 Best Superfoods for Vegans Who Want to Stay Healthy and Fit

If not approached carefully, jumping into a vegan diet without preparation can lead to gaps in nutrition. Here’s a list of the best superfoods for vegans.

By Lena Bakovic, RDN, CNSC

— On Nov 16, 2022

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Superfoods for vegans are a lifesaver if you struggle to get enough fiber and nutrients into your diet. Experts recommend eating at least five servings of fresh fruits and vegetables, but we often need to catch up on this mark.

There are many delicious and convenient ways to add more nutrition to your diet and get the best possible benefits for your health. But which superfoods should you take if you're a vegan? Let's look at why you should try superfoods if you’re a vegan, plus the top seven recommendations to get you started.

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Why Vegans Need Superfoods

One big challenge for vegans is finding plant-based alternatives for proteins. The best superfoods carry enough proteins to replace dairy, meat, eggs, and honey.

You can add superfoods to your favorite smoothie, juice, or milk alternative and enjoy a balanced diet. Superfoods also punch above their weight in terms of minerals, antioxidants, and vitamins. These nutrients may support your body’s natural defenses and help manage some health concerns, like allergies or digestion.

That said, superfoods can power-pack an already healthy diet. You don't need to love these fruits and vegetables to enjoy their potential benefits. Choose the best superfoods, mix them in a smoothie or stir fry, and you're good to go.

Top 7 Amazing Superfoods for Vegans

The list below features a variety of superfoods that you can easily incorporate in your daily meals, smoothies, and drinks. These superfoods are all vegan-friendly and packed with essential nutrients, but be sure to talk to your doctor about your needs before using them.

1. Turmeric

Turmeric is a fine golden powder packed with curcumin, a well-known anti-inflammatory compound. Its warm, earthy flavor works well in superfood smoothies. Turmeric also goes well with ginger for an extra nutritional boost.

Turmeric has a rich history of use in Ayurvedic medicine. Due to its potent anti-inflammatory properties, as well as supporting the body’s natural immune response, it may assist with post-workout soreness and inflammation.

However, taking too much turmeric can cause some adverse effects, so you should consume only one form at a time—powder, pills, or capsules. You should also avoid turmeric if you are taking any blood-thinning medicines.

2. Matcha

Matcha is a type of tea that's more potent than green tea. Matcha powder makes the list of superfoods for vegans for its incredible antioxidant content. Taking matcha may help support your skin health and a healthy metabolism. It may also aid your memory and cognitive function.

Add matcha powder to fresh, fruity smoothies to mask its slightly grassy flavor. You should note that matcha has a high caffeine content that can interrupt your sleep cycle if taken at night, as well as increase your stomach acidity. However, this makes it a healthy alternative to coffee.

3. Chia Seeds

Chia seeds have high fiber and protein content, making them one of the best superfoods for vegans. These little black-and-white seeds have been around for centuries, only gaining global superfood status in recent years.

Thanks to their high fiber content, chia seeds may aid your weight loss plan by making you feel satiated for longer.

Raw chia seeds have no taste and go well with any smoothie recipe. However, they may cause bloating and gas, so you should consume no more than a tablespoon of chia seeds a day. Anyone looking to add Chia Seeds to your diet, consult your doctor.

4. Spirulina

Spirulina is a dark green powder made from blue-green algae. It's packed with vitamins, proteins, minerals, and nutrients. Use spirulina with sweet fruits to mask its seaweed flavor for the best results.

Research has proven that spirulina has high antioxidant content and potent anti-inflammatory properties that may assist with inflammation. The high iron content of spirulina may also promote red blood cell production.

Spirulina offers incredible potential benefits for vegans, but be sure that you use an ethically sourced, clean product. Otherwise, you may risk metal contamination.

Spirulina is also rich in iodine, which may help support thyroid health, but in high amounts, this iodine content may cause thyroid problems. Consult your doctor before adding spirulina to your diet.

5. Hemp Seeds

Hemp seeds have exceptional protein and fiber content, making them great superfoods to add to your diet. You can use whole hemp seeds or hemp hearts (seeds with the shell removed), but hemp powder is best for vegan smoothies.

Studies have shown that hemp seeds have strong anti-inflammatory properties. They may also help manage bloating, nausea, and an upset stomach.

However, their high fat content may lead to mild nausea, and they are contraindicated in individuals taking diuretic medications.

6. Acai Berries

You can’t have a superfoods list without acai berries. These delicious purple berries have more antioxidants than other berries, like blueberries and strawberries. You can add acai berry powder or frozen acai berries to your vegan smoothies for added nutrients.

Acai berries have high nutritional properties because they are rich in vitamins (like vitamins A and C), minerals (like potassium, calcium, magnesium, copper, and zinc) and proteins. Vitamin C, in particular, is well-known for its ability to help support the immune system.

These tasty berries are packed with potential benefits like supporting liver function and aiding weight loss plans, but you should take them in moderation. Breastfeeding mothers, people who are allergic to berries, and people on painkillers and NSAIDs (like aspirin) should avoid taking acai berries.

7. Raw Cacao

Raw cacao is made from cacao beans that were sun-dried or slow-roasted to retain their nutrients. The properties found in raw cacao can help promote a balanced immune response, assist with inflammation, and support cognitive function. It's filled with flavonoids, iron, protein, and fiber, making it a healthier alternative to processed cocoa.

You can make delicious, guilt-free vegan smoothies with raw cacao powder. Raw cacao powder is an excellent substitute for processed cocoa in smoothies and baked goods, but it has a bitter taste. Use healthier sugar alternatives like maple syrup, dates, or applesauce if you have a sweet tooth.

How Live it Up Super Greens Could Help

All of these incredible superfoods are rich in vitamins and antioxidants, but they can be tough to get down, expensive, or hard to find in some areas. That's why a quality superfood supplement or greens powder like Live it Up Super Greens can help.

This natural blend is packed with some of the best superfoods for vegans, including spirulina, kale, broccoli, nettle leaf, alfalfa, peppermint, and more nutrient-rich ingredients. It tastes better than your average green powder mix with a fresh minty flavor and no grassy aftertaste. You can enjoy it at any time, although it's best when you wake up or after a good workout.

Although nothing beats getting your fruit and vegetable intake from whole foods, Live it Up Super Greens is a pure, all-natural supplement packed with superfoods, vitamins, and minerals intended to help support energy, immunity, and gut health. For vegans, this superfood powder is incredibly potent at bridging any nutritional gaps.

Final Thoughts

Superfoods for vegans can help add nutrients, energy, and flavor to your daily vegan diet. Whether you struggle to get your veggies down or want to support your protein intake after working out, you have plenty to choose from with this list.

If you have any questions about superfood benefits, talk to your doctor or nutritionist about a more holistic approach to your health, and consider trying out Live it Up Super Greens today.

Frequently Asked Questions

Are superfoods worth it?

Superfoods offer lots of potential benefits for your vegan diet and health. They increase your vitamin and fiber intake to meet your recommended dietary intake. Superfoods can also help reduce caffeine and sugar in your diet.

What are the best superfoods to add to smoothies?

Natural greens and berries work well in superfood smoothies. Add the superfood powder to banana, pineapple, cucumber, mango, or pear smoothies to blend their flavors easily. A touch of fresh mint also adds a refreshing flavor to your vegan smoothies.

What are the best superfoods for my brain?

Add chia seeds to your smoothies for a beverage that can help support your brain function. Chia seeds are rich in omega-3 fatty acids and other nutrients that may contribute to brain health. Acai berries may also contribute to your brain function because they are rich in vitamins and minerals.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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