People follow plant-based diet plans because food eaten as part of this diet plan has better nutritional value. Besides, there are other health benefits like reduced risk of developing chronic diseases, better weight management, improved cardiovascular health, and so on. By following a plant-based diet, you eat more plant-based food. In this article, we will introduce you to some nutrient-dense plant-based foods.
Kale is a highly nutritious leafy green vegetable, and it has an ANDI score of 1000. 100 grams of this plant-based food contains 1000% of RDA for vitamin K, 300% of RDA for vitamin A, 200% of RDA for vitamin C. Apart from this, it also contains other nutrients like vitamin B6, calcium, copper, potassium, manganese, and magnesium. It has lower amounts of oxalates, which is an antinutrient that reduces or inhibits the absorption of minerals like calcium, iron, and zinc.
Watercress is a leafy green with a high ANDI score of 1000. It is rich in nutrients like vitamins A, C, and K along with phytonutrients like gluconasturtiin and isothiocyanates. You must know that daily consumption of watercress helps to resist damage to DNA by free radicals and reduce the damage to the DNA of red blood cells.
Bok choy is another superfood with an ANDI score of 865. It is a good source of potassium and vitamin B6; the former is required for the proper functioning of muscles and nerves, and the latter is required for the efficient metabolism of proteins, fats, and carbohydrates. It is commonly used in Chinese plant-based food preparation.
Spinach is considered a nutrient-dense leafy green vegetable. It has an ANDI score of 707 and is an excellent source of iron. Apart from this, it is high in zinc, niacin, fiber, protein, calcium, magnesium, manganese, copper, phosphorus, potassium, folate, and vitamins A, C, E, K, and B6. However, the presence of oxalates in spinach decreases the absorption of minerals by the body.
Brussels sprouts are a nutrient-dense leafy green vegetable with an ANDI score of 290. Consuming it helps to lower cholesterol levels because of its high fiber content and its ability to bind with bile acids. Moreover, its daily consumption helps to reduce the damage to the DNA of white blood cells.
So, including these nutrient-dense plant-based foods in your diet will help to improve your overall health and wellbeing.