The List Of Best Vegan Superfood To Stay Fit 2023

There has been a lot of talk about veganism recently, as more and more individuals are choosing this way of life. The reasons are different, and they are mainly related to better health, ethical and compassionate handling of animals, and environmental concerns.

Table of Contents

Best Vegan Superfood List 2023

It is essential to understand that veganism is a way of life, not just a way of eating. Vegans do not consume meat, milk, eggs, fish, honey or any food of animal origin, nor do they exploit animals for clothing or other purposes.

Many different scientific studies confirm the favorable properties of the vegan diet. Of course, we are talking about a healthy, full-fledged plant diet (daily delivery of fruit (4 portions), vegetables (6 parts), cereal grains (4–6 parts), legumes (2–4 parts), germs, seeds, and nuts) and not about processed foods. We adapt portions according to age, health, pregnancy, lactation, and activity. Vegans are less likely to suffer from cardiovascular diseases, depression, diabetes, autoimmune diseases, and cancer.

Importance Of Organic Vegan Superfood

With a carefully planned, diverse and full-fledged plant nutrition, we can provide our body with all the necessary nutrients. The only exception is vitamin B12 (produced by bacteria in the soil), which in most cases has to be supplemented as a food supplement. We live in a sterile environment; we are not in contact with the soil, the food is washed and disinfected, we have problems with digestion and metabolism, and therefore we do not enter it in sufficient quantity.

Processed foods, plenty of sugar and salt, stress, pollution, taking drugs, lack of sleep and movement, and insufficient exposure to sunlight are factors that can cause specific deficits irrespective of their diet. For vegans who do not care enough about the quality and variety of foods that they introduce into their bodies, iron, iodine, zinc, vitamin D, and omega-3 are most commonly found in vitamins. The lack of protein is very rare (it occurs only when we do not consume enough calories if we are sick from anorexia and bulimia or if we have metabolic disorders). People often say that vegans do not get enough calcium, but omnivores are more likely to have this problem because eating too many animal-based foods makes the body very acidic, which damages calcium and flushes it out of the body.

Symptoms Of Nutritional Deficiency

B12: fatigue, depression, anemia, numbness, tingling, burning sensation in the tongue, forgetfulness, restless legs, lack of energy, loss of balance, tinnitus, irritability, tingling in the arms and legs, and children, lagging, weakness, and head growth, speech difficulties, etc.

Iron: learning difficulties, poor concentration, headaches, dizziness, weight loss, decreased appetite, constipation, weakened immune system, paleness, weakness, fatigue, hair loss, itching, and fragile nails

Omega 3: dry and rough skin, dry and brittle hair and dandruff, soft and brittle nails that blunt, difficulty sleeping, memory, concentration, depression, anxiety, mood swings, poor circulation, heart, loss of weight, etc.

Iodine: hypothyroidism, slow metabolism, chronic fatigue, weight gain, no diet change, dry hair, thin skin, decreased mental capacity, feeling cold, decreased sexual activity

Zinc: fatigue, decreased appetite, acne, hair loss or thinning, white dots on the nails, skin redness, striae, reduced libido, concentration and learning problems, slow development in the child, sensitivity to chemical substances, morning sickness, sterility, problems with prostate…

Vitamin D: bone pain, weak bones, muscle weakness, depression, hearing loss, gum inflammation, high blood pressure, chronic fatigue and sleepiness, allergies, kidney disease, Chron’s disease, osteoporosis, osteopenia, and rachitis.

Calcium: loss of memory, muscle cramps, numbness and tingling in the hands, feet and face, depression, hallucinations, insomnia, tooth decay, weak and deformed bones, fragile nails, dry skin, kidney stones, PMS, abortions, osteoporosis, allergies, chronic arthritis, headaches, infections, frequent colds, acidification of the body, etc.

Proteins: loose and wrinkled skin, hair loss, brittle nails, decreased muscle mass, tooth and bone loss, anaemia, lack of energy, desire for sweetness, fatigue, impaired immune system, etc.

Overcome Nutritional Deficiency Through Vegan Superfood Blend

Vegan Superfood for Vitamin B12:

Vitamin B12 contains algae and microalgae (inactive form), fermented soy products, fermented Japanese black tea, certain mushrooms, etc. Because of the potentially insufficient amount of active B12 in foods of plant origin, it is recommended to take dietary supplements or injections of vitamin B12.

Vegan Superfood for Iron:

Foods containing high iron are: soya, tofu, molasses, lentils, quinoa, pumpkin seeds, beans, chickpeas, sweet beans, green leafy vegetables, wheat grass, barley grass, tempeh, tahini, raisins, dried plums, dried figs , almonds, Brazilian nuts, Indian nuts, sesame seeds, broccoli, millet… Absorption of iron improves vitamin C, but it is reduced by milk and milk products, coffee, cocoa, black tea, phytate, polyphenols, oregano .

Vegan Superfood For Omega 3:

DHK and EPK are produced from alpha-linolenic acid. For various reasons, conversion can be inadequate (less than 10%) and therefore omega three may occur, which adversely affects arterial flexibility, heart health, the formation of prostaglandins, joint joints, cholesterol… An excellent vegetable source of DHK and EPK is oil from algae, alpha-linolenic acid, flax and chia seeds, walnuts, hemp seed and green leafy vegetables.

Vegan Superfood for Iodine:

In plant nutrition, there should be more edible algae (especially kelp and kombu) and vegetables that grow on land rich in iodine. In this way, we can satisfy the needs of iodine.

Vegan Superfood for Zinc: In vegetable foods, it is found in smaller quantities and is more difficult to absorb, but it is nevertheless a good source of zinc, full of cereals, pecan and Brazilian nuts, pumpkin seeds, ginger, mustard, chilli, pepper . In small quantities, it can be found in peas, carrots, red pesos, and cabbage.

Vegan Superfoods for Calcium: Chicken, spinach, shrimp, broccoli, wheat, barley, Camut grass, almonds, Brazilian nuts, tofu, tempeh, soybeans, azuki, various beans, molasses, locust beans, dried figs, apricots, and raisins, parsley, edible algae, citrus, sunflower, and sesame seeds, etc. are excellent sources of calcium. Due to a large amount of phytates in plant nutrition, which also attach calcium and other minerals to themselves, we must irrigate all cereals, pulses, seeds, and nuts.

Vegan Superfood for Vitamin D: A good source of vitamin D is the sun in the first place, and we can mention mushrooms from plant sources. Because of the very high vitamin D deficiency (exposure to sunlight is usually not satisfactory, especially during autumn and winter), which is typical for all people, especially those with problems with various diseases, it is recommended to add vitamin D in the form of spray or capsules.

Vegan Superfood For Protein: The best plant sources of protein are: soy, tempeh, tofu, edamame, lentils, chickpeas, various beans, quinoa, amaranth, buckwheat, seeds, nuts, spirulina, dark green leafy vegetables, peanuts, broccoli, avocado, mushrooms, hardened seeds , If desired, we can add plant proteins (rice, beans, or hemp) that contain all the essential amino acids and can be digestible (pregnancy, breastfeeding, various intense sports activities, slow growth).

A vegan diet is suitable for people of all ages, including infants, children, teenagers, pregnant women, nursing mothers, athletes, and the elderly. A number of independent scientific studies and reputable international food organizations also confirm this. In any case, the introduction of high-quality and varied plant-based superfoods like Athletic Greens should be taken into consideration, and consideration should be given to other factors of good health (sleeping, drinking enough water, proper movement, occasional detoxification of the body, contact with nature, release, exposure to sunlight, etc.) in order to maintain good health and feeling.