7 Healthiest  plant food

IN THE WORLD

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Berries

Berries like blueberries, blackberries, and raspberries improve insulin sensitivity with antioxidants, are low in calories, and have strong anti-inflammatory properties, potentially reducing the risk of chronic diseases like diabetes, heart disease, and obesity.

Whole grains

Whole grains, which have the bran, germ, and endosperm, are packed with nutrients like iron, magnesium, B vitamins, and fiber. Foods like millet, oats, brown rice, wheat, and corn are widely eaten in many places. Opting for whole grains instead of refined ones can help lower the risk of heart disease, diabetes, and cancer.

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Nuts & Seeds

Nuts and seeds are essential in plant-based diets for their healthy fats and protein. Their unsaturated fats help manage weight, lowering the risk of heart disease. Adults should target a daily intake of 30 grams, with walnuts recognized for heart-healthy arginine.

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Broccoli is abundant in fiber, vitamins C and K, iron, and potassium. It's also loaded with antioxidants that aid in fighting cancer, promoting eye and heart health, and lowering blood pressure.

Broccoli

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Avocado

Avocados are packed with healthy monounsaturated fats that help keep you full between meals and stabilize blood sugar levels by slowing carbohydrate digestion. These essential fats support skin health, enhance the absorption of fat-soluble vitamins and minerals, and boost the immune system.

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Legumes such as lentils, peas, chickpeas, beans, soybeans, and peanuts are rich in fiber, protein, and essential nutrients. They're a cost-effective meat substitute with 18 grams of protein per serving, ideal for plant-based diets that promote better heart health and lower disease risks.

Legumes

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Dark leafy greens, such as spinach and kale, are powerful anti-inflammatory foods rich in vitamins A and C. They reduce inflammation by lowering high-sensitivity CRP levels and promote heart health with their wealth of heart-healthy nutrients such as nitrates, potassium, and antioxidants.

Leafy greens

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