What is a vegan superfood?

The term “superfood” generally refers to nutrient-dense foods that are believed to have a range of health benefits beyond their basic nutritional content. A vegan superfood is one which is purely plant-based. There are many vegan foods that could be considered “superfoods” based on their nutrient profile, but some popular examples include: Chia seeds, kale, quinoa, acai berries, turmeric and maca. It’s worth noting that while these foods are certainly nutritious, there is no one “superfood” that can provide all of the nutrients the body needs. A balanced and varied diet that includes a range of whole, plant-based foods is the best way to ensure optimal health and nutrition.

What is a healthy vegan diet?

A healthy vegan diet is one that provides all of the necessary nutrients for good health while excluding animal products such as meat, dairy, and eggs. To achieve this, a balanced vegan diet should include: A variety of whole plant foods: This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Including plenty of vegan superfoods!Sufficient protein: Plant-based protein sources include beans, lentils, tofu, tempeh, seitan, nuts, and seeds. Healthy fats: Plant-based fats such as avocados, nuts, seeds, and olive oil are important sources of essential fatty acids. It’s important to note that simply eliminating animal products from your diet does not guarantee a healthy vegan diet. Just like any other diet, a healthy vegan diet requires planning, variety, and balance to ensure all nutrient needs are met.

Vegan Guides

Wellbeing

By

Lucy Johnson

Last updated: May 29, 2024

11 vegan-friendly superfoods you should be eating

Superfoods may well be a fad, but all of the vegan foods mentioned here are worth incorporating into your meals no matter what!

A well-balanced vegan diet that is made up of a good variety of vegetables, fruits, legumes, grains, seeds and nuts, is already made up of a whole bunch of awesome vegan-friendly superfoods. Therefore, you may even be eating a few of these already!

If not, then make sure to incorporate a variety of them into your diet. Not only are they all nutritious ingredients, but some of them are pretty useful for vegan cooking too.

Chia seeds

Chia seeds are small black seeds that come from the Salvia hispanica plant, which is native to Mexico. They’re a great source of vegan omega-3 fatty acids, fibre, and plant-based protein.

Chia seeds can absorb up to 10 times their weight in water, which can help you feel fuller for longer.

Nutrition: One serving of chia seeds (1 ounce or 2 tablespoons) contains about 138 calories, 5 grams of protein, 12 grams of carbohydrates, 10 grams of fibre, and 9 grams of fat.
Serving suggestion: Try out this chia pudding recipe for a tasty and nutritious breakfast

Hemp seeds

Hemp seeds come from the Cannabis sativa plant but contain only trace amounts of THC, the psychoactive compound found in marijuana.

They’re a great source of protein, omega-3 and omega-6 fatty acids, and fibre.

Nutrition: One serving of hemp seeds (1 ounce or 2 tablespoons) contains about 166 calories, 10 grams of protein, 2 grams of carbohydrates, 2 grams of fibre, and 14 grams of fat.
Serving suggestion: Sprinkle some hemp seeds into some bread dough to make a nutritious loaf, try out this spelt loaf with hemp seed recipe.

Flax seeds

Flax seeds are small, golden or brown seeds that come from the flax plant.

They’re a great source of fibre, omega-3 fatty acids, and lignans, which are plant compounds that have antioxidant and estrogen-like properties.

Nutrition: One serving of ground flax seeds (1 ounce or 2 tablespoons) contains about 75 calories, 3 grams of protein, 6 grams of carbohydrates, 4 grams of fibre, and 6 grams of fat.
Serving suggestion: You can use flax seed as a vegan egg replacer in most baking recipes. You can also sprinkle it on top of some vegan yoghurt or blend it into a smoothie.

Spirulina

Spirulina is a blue-green algae that grows in both salt and freshwater. It’s a rich source of protein, iron, and vitamins B1, B2, and B3.

It has a strong algae taste that is balanced out when you blend it into a green smoothie with kale, apple, and spinach.

Nutrition: One serving of spirulina powder (1 teaspoon) contains about 20 calories, 4 grams of protein, 1 gram of carbohydrates, and 0.5 grams of fat.
Serving suggestion: Spirulina has quite a strong taste but you can combat this by blending it into a green smoothie with kale, apple juice, and cucumber.

Acai berries

Acai berries are small, purple berries that grow on acai palm trees in South America. They’re high in antioxidants, fibre, healthy fats. Acai berries are also a good source of vitamins A and C.

Nutrition: One serving of acai berries (100 grams or 1/2 cup) contains about 70 calories, 1 gram of protein, 4 grams of carbohydrates, 2 grams of fibre, and 5 grams of fat.
Serving suggestion: Blend up acai berries into a berry smoothie or eat them with some vegan yoghurt. If you have the powdered version, then this also works well in smoothies.

Goji berries

Goji berries are small, bright red fruits that grow on a plant called Lycium barbarum.

Goji berries are rich in antioxidants, particularly carotenoids like beta-carotene and zeaxanthin. They also contain vitamins C and A, iron, and zinc.

Nutrition: One serving of goji berries is typically around 1/4 to 1/2 cup, providing around 100-200 calories, 2-4 grams of protein, 10-20 grams of carbohydrates, and 0-1 gram of fat.
Serving suggestion: Sprinkle goji berries on top of a smoothie bowl or simply snack on them throughout the day as they are!

Quinoa

Quinoa is a gluten-free grain that originated in South America. It’s a complete protein source with all 9 essential amino acids, making it an excellent plant-based protein for vegans. Quinoa is also high in fibre, magnesium, and iron.

It is a really easy ingredient to incorporate into your meals. Simply sub it for rice or cook it into soups and stews.

Nutrition: One serving of cooked quinoa (1/2 cup) contains about 111 calories, 4 grams of protein, 2 grams of fibre, 20 grams of carbohydrates, and 2.5 grams of fat.
Serving suggestion: Use quinoa in place of rice in any of your favourite dishes, like with my Rose Harissa Stew. I also like to add a cupful of quinoa to a vegan chilli con carne to thicken it up.

Kale

Kale is a leafy green vegetable that belongs to the Brassica family, which also includes broccoli and cabbage. It’s a nutrient-dense food that is low in calories and high in vitamins and minerals. Kale is also rich in antioxidants, including beta-carotene and lutein.

It is a substantial ingredient that is great in fresh salads and cooked dishes like soups and stews.

Nutrition: One cup of raw kale (approximately 67 grams) provides about 33 calories, 2.9 grams of protein, 2.6 grams of fibre, 6 grams of carbohydrates and 0.6 grams of fat.
Serving suggestion: The possibilities are endless with kale, but I recommend tearing it up and cooking it into a curry or baking it in the oven to make kale chips.

Cacao powder

Cacao comes from the Theobroma cacao tree and is the raw form of chocolate. It’s high in antioxidants, iron, and magnesium.

It is a purer variety of chocolate powder than cocoa powder, which also contains sugar and other ingredients. This also means it is a little more bitter.

Nutrition: One serving of cacao powder (1 tablespoon) contains about 20 calories, 1 gram of protein, 3 grams of carbohydrates, 2 grams of fibre, and 1 gram of fat.
Serving suggestion: Use cacao powder to make a delicious vegan hot chocolate that is surprisingly healthy!

Turmeric

Turmeric is a spice commonly used in Indian and Middle Eastern cuisine. It’s derived from the root of the Curcuma longa plant and is known for its bright yellow colour. Turmeric contains an active compound called curcumin.

When using fresh turmeric it can stain your hands and work surface so do handle it with care! Simply grate the skin off and cook into savoury Asian dishes or use in a smoothie.

Nutrition: One teaspoon of ground turmeric (approximately 2.8 grams) provides 9 calories, 0.3 grams of protein, 1.7 grams of carbohydrates, 0.6 grams of fibre and 0.2 grams of fat.
Serving suggestion: I recommend using fresh turmeric for the best results. You can grate it into a curry or dhal, or you can blend it into a fruit-based smoothie.

Maca

Maca is a root vegetable that grows in the Andes Mountains of Peru. It’s high in antioxidants and adaptogens. Maca is also a good source of vitamin C and copper.

It has a slightly sweet smell to it with an earthy afternote. This means it works well in sweet foods like smoothies and baked goods.

Nutrition: One serving of maca powder (1 tablespoon) contains about 20 calories, 1 gram of protein, 4 grams of carbohydrates, and 0.5 grams of fat.
Serving suggestion: Maca powder pairs nicely with sweet foods so you can add it to a vegan cookie recipe or your morning smoothie (like in my peanut chocolate smoothie bowl recipe).

Share: