Best Fruits For Vegans

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The best fruits for vegans might be different than the best fruits for meat eaters. We all know that fruits are good for us but we can also benefit from eating more fruits. The purpose of this article is to highlight the health benefits of fruits and to provide a short list of some of the best fruits for vegans.

Vegan? Then You NEED to be Eating These 5 Nutritious Fruits

nutritious strawberry fruit in a bowl

Whether we identify as vegans or not, we should all make an effort to include a variety of fruit in our diets.

Is it important which fruit you consume, though? Are some fruits better for a plant-based diet than others? Is fresh preferable to frozen? Is every fruit vegan, too?

Join us as we explore the nutritional worth of fruit, provide answers to these questions, and list the top 5 superfruits you should include in your vegan diet.

Fruit nutrition

While the vitamins, antioxidants, and minerals that different fruits contain can vary greatly, most fruits have modest levels of sodium, fat, and calories. Additionally, cholesterol is not found in fruits.

Vitamin C, folate, dietary fiber, and potassium are just a few of the under-consumed vital nutrients that are abundant in fruit.

What are the benefits of eating fruit?

We must be eating at least five fruits and veggies per day for a reason, right? Correct! You may strengthen your immune system and decrease your risk of developing chronic diseases by consuming a diet high in nutrient-dense fruit.
The benefits of eating fruit vary depending on the type, but in general, they are as follows:

  • Reduced risk of cardiovascular disease, including stroke and heart attack
  • Improved protection against some cancers
  • Stronger immune system
  • Lowered blood pressure and cholesterol
  • Regulated digestive health
  • Reduced risk of obesity and type 2 diabetes

Is all fruit vegan?

Fruits are produced by plants, hence they must all be vegan. Some claim that not every fruit qualifies as “ethically vegan.”

According to Sandi Toksvig of the BBC’s UK comedy quiz show QI, many fruits and vegetables, including avocados, cherries, cucumbers, kiwis, butternut squash, and melons, “are actually not strictly vegan. This is because all of these crops depend on bees that are transported across the country on the backs of trucks because they are so difficult to grow naturally.” It is an unnatural use of animals and is called migratory beekeeping.

Additionally, even if we purchase “organic” fruit, the natural fertilizers may have included animal dung. Fruit can be indirectly non-vegan in a variety of ways.

We are all aware of how challenging it is to live a flawless vegan lifestyle in a world that is largely non-vegan and how almost impossible it is to stop all animal abuse and exploitation. To lessen the impact on the environment and its inhabitants, however, we advise purchasing seasonal fruit from nearby and vegan farms, if you are able to do so.

Or you might try making your own vegan home compost and growing your own!

Are frozen fruits as nutritious as fresh?

Fruits that are frozen have almost the same nutritional content as fruit that is fresh. This is due to the fact that the fruits are quickly frozen after being picked, preventing structural damage and preserving the fruit’s nutritional value. Therefore, certainly, frozen fruits are just as healthy as fresh ones.

What are the top 5 nutritious fruits for a vegan diet?

There are more than 2,000 different varieties of fruit in the globe, and many of them have not been thoroughly researched. It is therefore challenging to select the top 5 healthiest fruits for a vegan diet, but we’ll do our best based on the most recent scientific and medical studies.

1. Red pepper

Red pepper is technically a fruit and, according to this peer-reviewed study, it’s the most nutritionally dense fruit out of the 41 so-called ‘powerhouse’ fruit and vegetables they analyzed.

An excellent source of vitamin C, red peppers are delicious and extremely nutritious! This vitamin is one of the best-known antioxidants, which provides a range of health benefits, including immune support, cell repair, and collagen production for healthy bones and skin. Vitamin C also plays a huge role in increasing iron absorption, which is very important for vegans!

Other key nutrients include antioxidants, carotenoids, vitamins A, E & K, potassium, manganese, and folate.

2. Citrus fruits (lemon, lime, grapefruit, oranges)

These tart, nutrient-dense fruits are also great providers of vitamin C, which helps the immune system manufacture defense-enhancing white blood cells.

In addition, citrus fruits are rich in phytonutrients such flavonoids, polyphenols, and carotenoids. These minerals have antioxidant properties, which may aid in preventing the expression of genes linked to degenerative illnesses.

Even though you definitely wouldn’t want to consume a full lemon or lime, adding their juice and peel to salads is a fantastic way to take advantage of their nutritional benefits.

Citrus fruits and dark leafy greens can aid to improve your body’s ability to absorb iron.

3. Kiwi

These fuzzy brown fruits are a great addition to your daily diet because calcium can be a little difficult to come by on a vegan diet. 80g of kiwis have 26 mg of calcium in them.
Vitamins C, E, and K, fiber, antioxidants, folate, and potassium are additional nutrients.

In addition, a 2019 study discovered that kiwis promote intestinal water retention, which helps with moderate constipation by increasing frequency and softening the consistency of stools. And who doesn’t want to be more regular?

4. Strawberries

Strawberries are in the top 5, which makes us very thrilled. Despite their sweetness, they have a relatively low glycemic index and are incredibly delicious. This implies that eating them won’t likely result in a significant rise in blood sugar levels.

Along with tons of other minerals, strawberries are a great source of manganese, folate, potassium, and, you guessed it, vitamin C.

The high antioxidant content, similar to other berries, has been associated with a reduced risk of chronic disease.

5. Avocado

Avocados are one of the most adored fruits, and vegans especially adore them. And now we adore them even more for it!

This deliciously creamy fruit contains 28% of the daily recommended amount of potassium. Reduced blood pressure and a lower risk of stroke have both been associated with this important mineral.

While avocado is low in carbohydrates, it is higher in fat than the majority of other fruits. Fortunately, the majority of them are good fats. For instance, the majority of the fat in avocados is the monounsaturated oleic acid, which is linked to a healthier heart and less inflammation.

By Caroline Cote-Bergevin

Did you know that you couldn’t possibly sample every type of fruit that exists on the planet Earth, even if you ate a different fruit every day of your life? While the precise number of edible fruit species that are suitable for human consumption is unclear, it is estimated that there are more than 20,000 different edible plant species in existence worldwide. However, only 20 of these species account for 90% of all the food we consume. How peculiar is that?

Some exotic fruits do make it to our grocery stores and specialist health food stores, despite the fact that native fruits from many parts of the world are too delicate to survive a voyage to America. Even in our “backyards,” several strange and exotic fruit kinds are produced. For example, Florida and California have long produced tropical fruit commercially.

Exotic fruits can initially seem scary if you don’t know how to pick them. But with a few straightforward pointers, you may quickly become an expert and begin enjoying the great nourishment they can offer. For instance, did you know that exotic fruits are rich in phytochemicals like anthocyanins and flavonoids, which have anti-inflammatory, anti-cancer, and antioxidant properties? Additionally, they have been demonstrated to aid in the management of diabetes and cardiovascular disease.

If you’ve grown accustomed to eating only the same basic fruits, it may be time to broaden your palate and try some of these 12 unique and odd fruits.

1. Pitaya

This fruit, sometimes known as “dragon fruit,” may have been frequently on your Instagram feed lately since one of its types’ pink flesh creates absolutely stunning smoothie bowls and smoothies. Here’s everything you need to know about this unusual fruit if you want to join the pitaya trend and start making your breakfasts a hundred times more interesting.

The dragon fruit comes in two different types.

While the Hylocereus costaricensis has a darker pink skin and deep pinkish flesh, the Hylocereus undatus has a pink leathery surface and a creamy white flesh with small black seeds. Their mild flavor is similar to that of a berry and a pear combined. When they smell good and feel a little soft to the touch, they are ripe. Be mindful that when the fruit is overripe, their scaly leaves become dry.

Vitamin C, calcium, omega-3 and omega-6 fatty acids, fiber, and antioxidants are all abundant in pitaya.

Their concentration of polyphenols and flavonoids, potent phytochemicals with anti-inflammatory and anti-carcinogenic activities, is particularly high. Pitayas were also discovered to be protective against diet-induced hepatic steatosis and insulin resistance.

Check out this Sparkling Dragon Fruit Margarita, this Vibrant Dragon Fruit Coconut Rice, and these lovely Dragon Fruit Rainbow Rolls if you’re seeking for inventive ways to incorporate this highly healthy fruit into your diet. For a quick breakfast, you may also try this Dragon Fruit Pink Lady Smoothie.

2. Jackfruit

Since its immature, unripe pods have a texture similar to flesh, jackfruit has recently gained popularity as a staple in vegan cooking. That, however, is by no means its only benefit.

This plant is native to India and is also widespread in South America, Asia, and Africa. It is an incredible nutritional powerhouse. B vitamins, vitamin C, magnesium, and antioxidants are all abundant in jackfruit. Due to the rich yellow hue of its pods, it has a high concentration of carotenoids. Additionally, it contains flavonoids, which work in conjunction with carotenoids to shield us from conditions like cancer, chronic degenerative diseases, and cardiovascular disease.

Your best option for finding this enormous fruit is your neighborhood Asian or Indian grocery (they can weigh up to 132 pounds!). Look for a jackfruit that is aromatic and light brown in hue. You’ll be happy to learn that jackfruit tastes exactly like Juicy Fruit gum when it is fully ripe.

You may eat jackfruit for breakfast, lunch, supper, and even dessert because it is a fruit with such a wide range of uses. Put some in your morning smoothie to get the day started, then prepare the Jackfruit Pot Pie for dinner and the Buffalo Jackfruit Tacos for lunch. You can end by enjoying this delectable Jackfruit Ice Cream with 7 Ingredients.

3. Physalis

The term “ground cherries” may already be familiar to you when referring to physalis. Although they may thrive in moderate climates and are quite simple to find, they are native to tropical South America. That’s fantastic news because physalis are tasty and loaded with healthy nutrients.

They are a good source of fiber, antioxidants, vitamin C, and vitamin A. Many phenolic acids, a class of plant compounds known as “polyphenols,” are present in physalis. The oxidative stress that causes aging and degenerative disorders can be prevented in large part by these chemical substances. The best way to describe their flavor is sweet with a hint of tartness.

For breakfast or a quick afternoon snack, ground cherries go well with a delicious stack of pancakes. They work well in sweets as well, such as this raw Three Kings Cake.

4. Papaya

Papaya is a tropical fruit native of Central America but it can typically be found in most grocery stores and health food shops. Its flesh is either yellow, orange or pinkish. It’s packed with vitamin A and C, calcium, magnesium, and fiber. It also contains an enzyme called papain that helps with digestion and fighting cancer. Its seeds are edible and have actually been found to contain isothiocyanate, which is a phytochemical protective against breast, colon, prostate, leukemia, and lung cancer. A ripe papaya should taste like a cantaloupe with a slightly musky flavor.

If you’re unsure on how to pick a perfect papaya, look for one with yellow to orange-red skin and a sweet smell. It should give a little to the touch but not be mushy. You can also check out our guide on How to Choose a Papaya That’s Not Genetically Modified for more info.

Enjoy papaya with a squeeze of lime for breakfast or be more adventurous and try this Spicy Papaya Salad With Smoky Roasted Peanuts or this Tremendous Papaya Salsa. You won’t regret it!

5. Mango

Mangoes are one of the most popular exotic fruits out there, and for good reason! There are more than hundreds of varieties in the world, each with a unique taste. The Tommy Atkins, Kent, and Ataulfo varieties are the ones most commonly found in our supermarkets. Some are stringy while others are smooth and almost buttery. A ripe mango should feel slightly soft to the touch and be fragrant.

Mangoes are full of vitamin A, C, and E as well as potassium, iron, and zinc. They also contain a wide range of antioxidants, mainly carotenoids, and polyphenols. These phytochemicals possess a strong antioxidant power that promotes anti-inflammatory actions in the body and is protective of many types of cancers. Mango pulp has also been shown to improve blood glucose levels in obese individuals.

Mangoes are great for smoothies, desserts and are an all-around awesome snack. Check out these 15 Magnificent Mango Recipes to Try This Summer for some inspiration. You can also try this  Raw Mango and Passion Fruit Cheesecake, Mango and Coconut Jelly,  or this  Raw BBQ Mango Meat.

Plant-Based Diet: What to Eat and a 14-Day Sample Menu

Late 2010s saw the rise of low-carb eating, but a new dietary philosophy that has lately gained popularity is plant-based eating, which is supported by a ton of scientific evidence.

What Is a Plant-Based Diet?

The term “plant-based diet” is interpreted in a variety of ways. For illustration, plant-based diets include veganism, vegetarianism, the Mediterranean diet, the flexitarian diet, and simply reducing animal consumption in favor of plant-based cuisine. Whichever strategy you choose, one thing is for certain: People are giving plant-based diets more importance than ever. The research company Mintel discovered that between 2012 and 2018, the number of foods and beverages including the term “plant-based” climbed 268 percent, according to a report in The Washington Post.

The rise in popularity of plant-based diets, according to registered dietitian and founder of Nutrition Con Sabor Krista Linares, RDN, MPH, is mostly due to two factors. First, she explains, “people are searching for more environmentally friendly solutions due to concerns about global warming, and they do so because they believe that animal proteins are less environmentally friendly than plant-based proteins.”

This is supported by a report from the EAT-Lancet Commission. The summary quote stated: “Substantial dietary changes will be needed to transition to healthy diets by 2050. Consumption of foods like red meat and sweets will need to drop by more than 50% while consumption of fruits, vegetables, nuts, and legumes would need to quadruple. A diet high in plant-based foods and low in meals sourced from animals benefits the environment and improves health.

According to Linares, “there has been an invasion of popular films supporting plant-based or vegan and vegetarian diets,” which is the second cause of the plant-based diet boom.

With a ginger-tamari dressing, avocado sala

Avocado Salad With Ginger-Tamari Dressing

Here is a quick salad that uses San-J Tamari and may be made to taste refreshing. The recipe features a range of sensations, including chilly and creamy avocado and crunchy cucumber. San-J Tamari Organic Soy Sauce is non-GMO and gluten-free, and it has a fuller, more complex flavor than regular soy sauce.

  • SERVES: 2
  • CALORIES PER SERVING: 263
  • PREP TIME: 10 min
  • COOK TIME: 5 min
  • TOTAL TIME: 15 min

Ingredients

  • 1 tbsp San-J Organic Tamari Soy Sauce
  • 2 tsp fresh lemon juice
  • 1 tsp fresh ginger, grated
  • 1 clove garlic, grated
  • Water, as needed
  • 1 large bunch cilantro, chopped
  • 2 mini cucumbers, thinly sliced
  • 2 green onions, thinly sliced
  • 2 avocados, sliced

Directions

1

Add San-J Organic Tamari Soy Sauce, lemon juice, ginger, garlic, and water to a medium bowl.

2

Whisk dressing together and set aside.

3

On a large serving plate, scatter cilantro first, followed by the cucumbers, green onions, avocado slices, and finally the dressing.

4

Serve immediately.

Nutrition Facts

  • Amount per serving
  • CALORIES: 263
  • TOTAL FAT: 21g
  • SATURATED FAT: 2.9g
  • PROTEIN: 5g
  • CARBOHYDRATES: 18g
  • FIBER: 10.9g
  • SUGAR: 3.1g
  • ADDED SUGAR: 0g
  • SODIUM: 499mg

What Are the Benefits and Risks of Choosing a Plant-Based Diet?

According to Mintel research, roughly 52% of persons who eat this manner do so because they like the taste, and 39% mention their health as the primary motivation for doing so.

Benefits

According to Maya Feller, MS, RD, CDN, who is based in Brooklyn, New York and is the author of The Southern Comfort Food Diabetes Cookbook, there are numerous reasons for the increased interest in plant-based eating, including personal health benefits and all the research that supports risk reduction of diet-related chronic illnesses as well as improved management of diabetes, hypertension, and cardiovascular disease. By providing the body with vitamins, minerals, fiber, and protein, diets high in fruits, vegetables, and nuts like almonds boost overall health results.

Linares agrees that consuming more fiber has several advantages. According to her, eating a diet high in fiber can lower cholesterol, promote heart health, ward off diabetes, and lower the risk of developing some cancers. According to her, it’s a healthy eating strategy for persons with high cholesterol, diabetes, or a family history of either condition. The Cleveland Clinic claims that plant-based diets also assist in reducing the risk of obesity, high blood pressure, digestive disorders, colon and breast malignancies, and heart disease.

Risks

There is some worry that eating a plant-based diet, especially for vegans who exclude all animal products, could result in nutritional deficits because it forbids so many foods. According to earlier studies, vegans may be low in calcium, omega-3 fatty acids, vitamin D, vitamin B12, iron, and zinc on occasion. The good news is that these deficiencies are preventable by consuming fortified meals or taking supplements that have been approved by your healthcare provider.

5 Tips for Starting a Plant-Based Diet

This is not a stringent diet where you must adhere to calorie requirements or consume the same foods every day. A plant-based diet can be easily followed, and there is plenty of flexibility to customize it by selecting the plant-based foods that you enjoy the most. It also offers a great chance to explore in the kitchen and try out mouthwatering new dishes you hadn’t thought of before. Here are five pointers to help you begin your transition to a plant-based diet.

  1. Limit meat to one meal per day. If you’re someone who eats a lot of meat right now, it may seem hard to suddenly drop it from your diet. So do it gradually. Start by trying to eat meat-free during the day and have meat only at dinner. It may also help to change the way you think about meat. View it as a garnish rather than the centerpiece of your plate, suggests Harvard Health, and you can continue to whittle it away from your meals.
  2. Substitute plant-based proteins for animal-based foods. Try tofu, legumes, and grains, in place of beef and fish, suggests the National Kidney Foundation.
  3. Rethink dessert. Eating a plant-based diet doesn’t need to be a bummer — there are plenty of vegan dessert options and recipes (see below). Even fresh fruit after dinner could help satisfy your sweet tooth without added sugar or unhealthy fats. (5)
  4. Prepare snack options. Keep lots of plant-based foods on hand so you always have something to reach for when you get hungry, such as fresh fruit, a small handful of unsalted nuts, and veggie sticks with hummus dip.
  5. Avoid deficiencies. Let your doctor or dietitian know that you’re thinking about adopting a plant-based diet, and ask if he or she has suggestions for making sure you receive necessary vitamins and minerals. In general, you’ll want to reach for foods and drinks that are fortified with vitamin B12, calcium, and vitamin D. Also, to ensure you’re taking in enough fatty acids and zinc, include foods in your diet that are naturally rich in these nutrients, such as walnuts, hempseed-based beverages, whole grains, and legumes.

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