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10 Essential Foods for your Vegan Kitchen

Whether you want to try eating vegan or just add more vegan foods to your diet, these foods are loaded with benefits for your mind and body. You can eat them as part of a meal or a snack to satiate you and provide you with the nutrition you need. Many have surprising benefits like cancer fighting properties, improved digestion and more…

Almonds are high in monounsaturated fats, which are the same type of healthy-promoting fats found in olive oil. Monounsaturated fats have been shown to reduce the risk of heart disease. In addition to having LDL-cholesterol lowering effects and being rich in vitamin E, almonds contain the important minerals magnesium and potassium, as well as trace minerals manganese and copper. Almonds appear to soften after-meal spikes in blood sugar and contain antioxidants which absorb and neutralize small amounts of free radicals in the body. Almonds have a high concentration of protein. A quarter-cup contains 7.62 grams – more protein than a typical egg, which contains 5.54 grams. You can soak almonds overnight and remove peels before eating a handful a day – or use them as a base for blends.

Avocados are rich sources of vitamins K, B6, C, E, folate (a B vitamin) and the minerals potassium and copper. They also have a super abundance of dietary fiber. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol and has recently been shown to offer significant protection against breast cancer, prostate cancer and oral cancer. Enjoying a few slices of avocado in your salad or mixing it in your favorite salsa will greatly increase your body’s ability to absorb the health-promoting carotenoids that vegetables provide. Avocados have 60% more potassium than bananas and they have the highest fiber content of any fruit (75% insoluble and 25% soluble fiber). An avocado can be a meal unto itself; it is a perfect food.

Oranges supply energizing carbohydrates and vitamin C, which plays an important role in cancer prevention, healthy blood circulation and wound-healing. Oranges are a good source of the crucial B vitamin folate, which is essential in preventing birth defects and fighting heart disease. Oranges are also an excellent source of potassium, which is needed to maintain proper fluid balances. Oranges contain an array of phytochemicals which help fight age-related diseases. Oranges, as well as some other fruits, contain a water-soluble fiber called pectin. Studies have shown that pectin helps reduce blood cholesterol levels. Oranges provide antioxidants, which help protect the skin from free-radical damage known to cause signs of aging and may protect against heart disease. Oranges make a great snack or breakfast.

Carrots are an excellent source of antioxidant compounds and the richest vegetable source of vitamin A. Carrots ’antioxidant compounds help protect against cardiovascular disease and cancer, and also promote good vision – especially night vision. Carrots may also be beneficial to blood sugar regulation. Carrots are one of the richest sources of carotenoids. Just one cup provides 16,679 IU’s of beta-carotene, and high carotenoid intake has been linked to a 20% decrease in postmenopausal breast cancer and an up to the 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could cut the rate of lung cancer in half. Carrots are an excellent ingredient in a large glass of fresh mixed vegetable juice.

Celery. The entire celery plant is gently stimulating, nourishing and restorative. Celery juice can be taken for joint and urinary tract inflammations such as rheumatoid arthritis, cystitis or urethritis, as well as for weak conditions and nervous exhaustion. Celery is rich in vitamins K, C and folate and the mineral potassium. Celery boast many health benefits, including lowering cholesterol and possibly blood pressure, helping to rid the body of excess fluid, and preventing free radicals from damaging cells. Celery contains active compounds called phthalides, which can help relax the muscles around the arteries and allow those vessels to dilate. With more space inside the arteries, blood can flow at a lower pressure. Pthalides also reduce stress hormones, which can cause blood vessels to constrict. Celery is a top-rated vegetable for any purification cleanse, and can always be part of any green juice.

Spinach has a well-deserved reputation as a superfood and is rich in many essential nutrients. Spinach has an abundance of vitamins K and A, manganese, folate, magnesium, calcium and iron. The flavonoids and carotenoids contained in spinach can help combat various forms of cancer, and Vitamin K1, along with calcium and magnesium, helps to promote bone strength. The iron in spinach is important for the body’s production of hemoglobin and myoglobin and the oxygenation of red blood cells. When spinach is cooked, the oxalic acid forms into crystals and the spinach’s beneficial properties are lost. Spinach should always be consumed raw, in salad or juice.

Tomatoes are rich in vitamin C and the phyonutrient Lycopene. Tomatoes have been shown by many studies to be helpful in promoting the health of the colon, prostate and pancreas. The health benefits of tomatoes are increase when combined with either broccoli or avocado. Lycopen has an antioxidant function as well as the ability to assist the body in preventing in the growth of certain cancers. Combining tomatoes with foods containing health fats such as avocado, olive oil or nuts helps to increase their health benefits.

Watermelon is a high-vibration fruit known to be the healthiest of all fruits due to its exceptionally high water content (90%). Like the tomato, watermelon is a rich source of lycopene, and recent studies show it can be a tonic for male sexual dysfunction. One may fast on only watermelon as a means to achieve a “house-cleaning” and rejuvenate the entire body.

Lemons are commonly used in the Yogic diet and are widely grown all over the world. Although the lemon is often thought of as acidic, it is very effective in curing many digestive problems when mixed with warm water. Fresh-squeezed lemon juice mixed with warm water and just a little raw honey, agave nectar or maple syrup, then taken regularly in the morning, acts as a tonic to the liver and stimulates it to produce bile to aid in digesting the day’s food. Because of its high Vitamin C content, it is believed that lemons prevent and treat many infections. It is also believed that lemons speed the healing of wounds and reduce fever. Lemons are also a diuretic. Lemons are a safe, inexpensive and natural substance that can be used by those suffering from urinary tract infections or other high uric acid problems such as arthritis or rheumatism. Lemons bring relief by helping to flush out toxins and harmful bacteria.

Pineapples are tropical fruits that are actually not just one fruit, but a composite of many flowers whose individual “fruitlets” fuse together around a central core. Pineapple boasts wonderful nutritional properties. It is an excellent source of vitamins B1, B6 and C and the minerals manganese and copper. Pineapples are also a good source of dietary fiber and the enzyme protease. Manganese is essential for the body’s energy production processes and antioxidant defenses.

Enjoy!

Namaste,
Brenda

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