COVID and other viruses leave you tired, stuffed up, and off your game. Even a mild case is a drag, so now is the time to strengthen your immune system by eating all the right foods, getting sleep, exercising, and taking care of yourself. Here are the 17 best foods to choose to help you stay healthy all winter long by boosting your immune system.

There are simple things you can do to supply your killer T cells and other immune responses with all the ammo required to fight off viruses. Eat healthy and incorporate into your daily diet the best immunity foods that have been shown to help fight off COVID, both before or after you are exposed.

Below is a list of the best immune-boosting foods to add to your diet. To further strengthen your immune system get plenty of sleep, fit in your daily exercise, and do all the self-care rituals that help you relieve stress.

Read More: Try the 3-Day Immunity Boosting Meal Plan

A Plant-Based Diet and COVID

Soon after the first wave of the pandemic hit, doctors and immunological experts began to recommend that their patients most vulnerable to serious symptoms (with a pre-existing condition or who have diabetes or lung conditions) switch to a mostly plant-based diet, which is known to bolster up the immune system.

One doctor urged his patients to eat mostly fruit and vegetables and stay away from inflammation-causing meat, dairy, and processed food, in light of COVID-19. And of course, get the vaccinations and boosters that are available to you.

The Best Immune-Boosting Foods to Eat

1. Apples

Apples are the reigning prince of fruit when it comes to fiber, with 4.4 grams per fruit, which helps shift your microbiome to lower inflammation and fight diseases from heart disease to diabetes and even cancer. The more fiber in your diet, the more your immune cells can sweep for “other problems” including attacking agents like viruses or other infections.

To understand the role of soluble fiber and immunity, scientists studied how fiber can help shift the gut microbiome to lower inflammation in the body and strengthen immunity in a study that showed the immune cells “change” from having to work on inflammatory diseases to instead focus on invaders from outside.

“Soluble fiber changes the personality of immune cells – they go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster from infection,” said Gregory Freund, a professor at the U of Illinois College of Medicine. This happens because soluble fiber causes increased production of an anti-inflammatory protein.

How much soluble fiber to eat in a day: The recommended amount is that women need at least 25 grams of fiber a day and men should get at least 38 grams of fiber a day, but more is better. An apple has more than 4 grams of fiber, but you can also get fiber from oats, as well as black beans, broccoli, pears, sweet potatoes, figs, avocados, nectarines, flax seeds, sunflower seeds as well as other fruits and vegetables.

2. Citrus Fruits

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing). Also known as ascorbic acid, vitamin C is a water-soluble nutrient found in leafy greens and citrus, especially grapefruit, oranges, tangerines, lemons, limes, and clementines. It acts as an antioxidant, protecting cells from damage caused by free radicals.

How much vitamin C do you need a day? The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to get your fill.

3. Red Peppers

Want even more vitamin C than that orange you eat every morning? Add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA.

Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). Vitamin A is important for healthy skin, mucous membranes, and your immune system. Beta carotene helps keep your eyes and skin healthy, as well. One cooked pepper has 19 percent of your daily recommended amount of beta carotene.
How much beta carotene do you need a day? You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

4. Broccoli

Broccoli may be the most super of all the superfoods on the planet. It’s rich in vitamins A and C as well as being a good source of lutein, a powerful antioxidant, and sulforaphane, another potent antioxidant.

Broccoli also contains additional nutrients, including magnesium, phosphorus, zinc, lutein, and iron which support your immunity. Lutein is one of 600 known naturally occurring carotenoids and is found in high quantities in green leafy veggies such as spinach and kale.

There’s another thing you need to know about broccoli, and why it’s important to not overcook it. Broccoli contains sulforaphane, a compound that is a killer to a bug chewing on the stalk in the garden and equally deadly to “invaders” like viruses when they enter the body. Sulforaphane is a sulfur-rich compound found in several cruciferous vegetables like bok choy, cabbage, cauliflower, Brussels sprouts, and kale, but broccoli has the most.

How much should you eat in a day? There is no RDA for lutein, but experts say to get at least 6 milligrams. That means try to eat a half cup or more of broccoli a day. Throw it in sauces, salads, and grain bowls.

5. Garlic

Garlic isn’t just a great flavor enhancer, it’s essential for your health. Ancient humans valued garlic as an infection fighter, which is why so much of our traditional diets include it as a first ingredient (making pasta sauce for instance). Value it and use it liberally for fighting infections.

Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells’ ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections.

How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300 mg of dried garlic in a powdered tablet.

6.  Ginger

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat, or any inflammatory ailment.

Gingerol, the main bioactive compound in ginger, is a relative of capsaicin and can be used in sweet or spicy dishes. It has been found to alleviate pain and fight nausea, which is the reason ginger ale was given for upset stomachs, back when it contained actual ginger. Now few store-bought formulations do. Make your own ginger tea. Gingerol is responsible for many of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.

How much ginger should you eat a day? Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

7. Spinach

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders.

Don’t overcook your spinach, since the more it’s cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you’ll keep more of the nutrients intact.

How much should you eat a day: Aim for 1 cup of fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

8.  Almonds

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.

How many almonds should you eat in a day? A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don’t come with a  “free” pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you’re eating about 325 calories. Throw them into smoothies instead.

9. Turmeric

If you ever feel healthier eating curry, it is probably because of turmeric, which is an ingredient that gives it its burnt orange color. But this highly pigmented spice is known for its anti-inflammatory qualities. The ingredient curcumin has been found to decrease muscle soreness after a hard workout. How does it help immunity? decrease exercise-induced muscle damage.

How much turmeric should you eat in a day? Try adding extra turmeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

10. Green Tea

Teas have been shown to help boost immunity and fight aging since they are packed with antioxidants and powerful phytochemicals. Whether you prefer green tea or black tea, you will benefit from the compounds called flavonoids, powerful antioxidants in most herbal teas. Green tea has high levels of EGCG, (epigallocatechin gallate) another hard-working antioxidant.

EGCG is known to boost immune function, and originally all tea leaves contain this anti-oxidant, but when black tea is fermented it deactivates most of the EGCG. Green tea is steamed so the EGCG is still active when you drink it.

Green tea also contains L-theanine, an anti-oxidant that appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.

How much green tea should you drink in a day? The optimal amount is three to five cups in a day, but most people won’t get to that level. Any amount is better than nothing. Swapping out a usual beverage daily for green tea could improve your health.

11. Papaya

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit –– though you’re likely to eat a few slices on a salad or in a smoothie. It also contains an enzyme called papain that has anti-inflammatory effects, and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.

Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it’s critical for pregnant women). People who are folate-deficient have compromised immune systems.

How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

12. Kiwi Fruit

When you think of anti-oxidants, you should think of fruits that grow in the sun, since their vitamin pack comes from having to fight off the oxidation of the strong rays that beat down on them in the tropics. Kiwis are a great example. They are full of folate, vitamin K, vitamin C, and potassium.

These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don’t have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.

How much vitamin K should you eat in a day? Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

13. Sunflower Seeds

Most seeds are filled with nutrients since they give the plant a healthy start. But sunflower seeds are especially healthy since they provide phosphorus, magnesium, and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.

How many sunflower seeds should you eat in a day? Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

14. Miso Soup or Paste

You’ve had miso soup at your favorite Japanese restaurant and perhaps even thought: “This tastes incredibly healthy! If a bit salty.” Both thoughts are true. Miso is a fermented paste that adds a salty umami flavor to many Japanese dishes and soups. Most miso is made in Japan, where the ingredient has been used since the eighth century.

Miso needs no preparation and adds a touch of saltiness to soups, marinades, and dressings. Some people credit miso as a factor in Japanese longevity. Japan has more centenarians per capita of the population than anywhere else in the world –– and Japan has one of the lowest rates of obesity.

The nutrients in miso, which is a soybean paste that has been fermented with salt and a koji starter, boost immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a “SIRT” food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness, and longevity.

How much miso should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.

15. Blueberries

Nothing helps your body fight off infection better than a bowl of mixed berries, especially blueberries, which contain powerful antioxidants that give the fruit its vibrant color.

Blueberries contain a flavonoid called anthocyanin, which helps boost your immune system and fight off systemic stress of any kind including toxins.

In a recent study, researchers found that flavonoids play an essential role in your respiratory tract’s immune defense system, especially helpful in the case of infections that target the lungs such as COVID-19. People who eat a diet rich in flavonoids are less likely to get sick from an upper respiratory tract infection, or common cold than those who don’t eat berries regularly.

How many blueberries should you eat? Get one cup of berries a day in a smoothie or bowl, as a snack or dessert. The calories burn slowly thanks to the fiber in the fruit, so you can eat them and not worry about a spike in blood sugar.

16. Mushrooms

Mushrooms have been shown to help support the immune system, in study after study. They are high in antioxidants like selenium that help support immune function and protect your cells from disease-causing damage. Mushrooms are also a rich source of vitamin D, which is critical for the immune system and lower levels of vitamin D have been tied to worse symptoms of COVID.

All mushrooms contain vitamin D and some mushrooms increase their vitamin D levels when exposed to sunlight or UV light, according to the Mushroom Council. The nutrients found in mushrooms have also been shown to suppress growth and help prevent the recurrence of hormone-dependent breast cancers, studies have shown.

How many mushrooms to eat in a day? Even just adding one small mushroom a day was linked to a decrease in the risk of breast cancer. When it comes to immunity, the more mushrooms you eat the healthier you’ll be.

17. Carrots

Beta carotene is one of the “server” antioxidants that helps your body use vitamin A, which is a vital nutrient for cell growth and in supporting your eyes, heart, lungs, and kidney function. A large carrot contains six milligrams of beta carotene, enough to convert to 1,000 mcg of vitamin A.

How many carrots to eat in a day? You can eat carrots or drink carrot juice. One study showed that drinking 16 ounces of carrot juice a day for three months helped to significantly increase the total antioxidant profile and lowered markers for inflammation, heart disease, and blood pressure. Carrot seeds and extract have been shown to have powerful anti-bacterial and anti-fungal properties.

 Bottom Line: Eat These Immunity-Boosting Foods to Fight Viruses.

The fact that COVID is hanging around means that we should eat immune-boosting foods daily and do everything possible to boost our immune system. Try incorporating these 17 foods that have been shown to strengthen your immune system, and help you be stronger and healthier on a cellular level.

For more research-backed advice, visit The Beet’s Health & Nutrition articles. 

The post 17 Immune-Boosting Foods to Help You Fight Off Viruses appeared first on The Beet.

You don’t need science to tell you that losing weight or gaining muscle on a plant-based diet is possible. Just watch The Game Changers, a revolutionary documentary highlighting the many plant-based professional athletes who are excelling at their sports.

So, what’s the key to leaning down or bulking up while eating vegan or plant-based? It’s all about the numbers, namely calories. “If you want to increase muscle, you have to be in a calorie surplus, consuming more calories than you expend in a day’s time while slimming down is the opposite,” says Adam Stansbury, a fitness trainer in London who’s known as the “Plant-Powered PT.”

And while either bulking up or slimming down can be done on a plant-based diet, there’s one important difference: “Whole, plant-based foods are nutrient-dense but not calorie-dense,” says Karina Inkster, vegan fitness and nutrition coach in Powell River, British Columbia. “Comparing a vegan diet to eating lots of calorie-dense processed foods, it can be slightly more challenging to bulk up [on a vegan diet] and slightly less challenging to slim down,” Inkster explains. But you can definitely choose how your body responds to your diet by choosing the types of foods you eat. Here’s how to get it right.

Bulking Up on a Vegan or Plant-Based Diet

If you want to gain muscle, two main nutritional strategies should dominate your game plan: Being in a calorie surplus and getting the right amount of protein. “You have to stimulate the body to grow muscle,” Stansbury explains. “It’s an energy-intensive process and generally not something the body wants to do.”

Most nutrition professionals recommend that vegans get slightly more protein than their non-vegan counterparts if they want to build muscle. “This is just to ensure that you’re getting a wide variety of amino acids and enough of the essential amino acids, which your body can’t produce,” Inkster says.

How much more protein you need when building muscle depends on your size and activity level, as well as your body goals. Stansbury recommends at least 1.5 grams per kilogram of body weight, up to 2 grams of protein per kilogram of body weight, if you’re a bodybuilder, Inkster recommends anywhere from 1.8 to 2.5 grams of protein per kilogram of body weight, depending on your type of training and your intensity.

Vegan Foods to Help You Build Muscle

Just make sure you’re eating a variety of protein sources, such as beans, legumes, tofu, tempeh, seitan, and textured vegetable protein. Add in nuts, seeds, nut butter, and a scoop of plant-based protein powder in a smoothie in the morning. One word about protein powder? “It’s not absolutely necessary, but it boosts your protein without also boosting your carbs and fats,” Inkster says. So if you’re trying to bulk up, it can help your worked muscles repair faster.

Your rate of muscle gain will largely depend on your strength training experience and regimen, Inkster says. Men who are beginners can expect to gain 1.5 to 2.5 pounds of muscle per month while women who are beginners can expect to gain .65 to a pound of muscle per month. Men on the more advanced scale will gain up to .6 pounds of muscle per month while advanced female trainees will gain, at most, .25 pounds of muscle per month.

How to Lose Weight on a Plant-Based or Vegan Diet

Losing fat and getting lean on a vegan diet is exactly the same as losing fat on a non-vegan diet. “You have to make sure you’re in a calorie deficit,” Inkster says. 

Leaning down is not complicated. Your body will respond quickly to the whole foods you eat consistently. Accomplishing it is easy if you follow the philosophy of eating the rainbow and foods you could grow (if you owned a farm). “Focus on eating a variety of different colored plant foods, especially fruits and vegetables,” Stansbury says.

Also, make sure you’re eating foods that give you lots of calorie bang for your buck like big salads that fill you up for relatively few calories, Inskter says. And of course, protein is still important to help ensure you’re losing fat, not muscle. Focus on including protein-rich foods like tofu, tempeh, alternative pastas made from beans or edamame, hemp hearts, chia seeds, nutritional yeast and textured vegetable protein.

How much fat you lose will vary, but remember that it’s about losing it permanently, not necessarily quickly. “Research by Precision Nutrition shows that a reasonable rate of fat loss is one to two pounds a week for men and .8 to 1.6 pounds for women,” Inkster says.

Bottom Line: It is possible to build muscle or lose weight on a plant-based or vegan diet.

Remember that the body takes time and resists change, Stansbury says, no matter your goal. Be patient and stay consistent with your efforts to follow a plant-based diet, either to bulk up or to lean down. Your body will undoubtedly respond.

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

The post How to Bulk Up or Lean Down on a Plant-Based Diet appeared first on The Beet.

Here, we break down some of the best non-perishable, versatile staples to stock up on, because strategic preparation will ensure you budget correctly.

The Best Plant-Based Pantry and FreezerEssentials

1. Beans, Canned and Dried

Legumes such as lentils, black beans, kidney beans and garbanzo beans (better known as chickpeas) pack a big protein punch, which means a little can go a long way to keep you full. They also have tons of antioxidants for immune support and can be used in a wealth of dishes including soups and salads and as the base for hummuses and patties.

While some prefer the quality of taste that dried beans provide, they require time to soak, so also stock up on canned beans for occasions where you may need a quick bite.

2. Grains like Pasta, Rice, and Oatmeal

Grains are a staple of any pantry, and non-perishables like pasta, rice, and oatmeal can last for ages and are incredibly versatile ingredients in breakfasts, lunches, dinners, and desserts, making them an ideal food to stock up on.

They also will fill you up well and can make easy dishes in just minutes that can be refrigerated for days, such as overnight oatmeal, pasta salad, or fried rice.

3. Green Tea

Green tea is one of our top immune-boosting foods, and stocking up on green tea bags or matcha, which is a powdered, concentrated version of the drink, is a great way to up your Epigallocatechin Gallate, or ECGC intake, which helps to boost your immune system’s defenses.

It’s your choice whether you want to buy the pricier matcha, load up on green tea bags readily available at your local grocer, or stock loose green tea, which can allow you to customize your tea blends more easily.

4. Frozen Fruits and Vegetables

Load up on bags of frozen fruits and vegetables, which last about one year in your freezer. Unlike canned vegetables, which require high heat during the canning process and, in general, have lower vitamin content than fresh fruits, frozen fruits generally keep their vitamin content because they are frozen at the peak of ripeness.

There are exceptions to this because some frozen vegetables have to be blanched before freezing, which results in minor nutrient loss. There are also cases where frozen options contain a higher vitamin level, for example, frozen peas actually have greater levels of beta-carotene than both canned and fresh peas.

5. Nuts, Seeds, and Dried Fruit

Stocking up on snacks is a good idea, so if while in a pinch you don’t deplete your food staples reserved for meals. Seeds, nuts, and dried fruits (ensure there is no added sugar) are a great way to keep yourself full and can be added to baked goods as a treat or on top of salads to add variety.

6. Root Vegetables

Root vegetables such as potatoes, yams, radishes, parsnips, beets, carrots, fennel, and turnips can last for weeks in your refrigerator’s produce drawer, and pack in tons of fiber, vitamins, and minerals. They’re great roasted, fried, or baked and are easily added to soups, salads, tacos, grain bowls, or served alone as a side dish.

7. Fermented and Pickled Foods

Fermented and pickled foods can last for a few months up to a couple of years. Sauerkraut, Kimchi, kombucha, and pickled vegetables can improve gut health and boost immunity, so they’re great options at a time when sickness abounds.

Learn to make your own pickles at home with our handy guide to pickle fermentation. 

The post 7 Plant-Based Essentials to Stock Your Pantry and Freezer appeared first on The Beet.

What are superfoods?

“[A] ‘superfood’ is sort of a trendy buzz term to indicate that a food has high nutritional value. While you may think that superfoods come from exotic plants deep in the jungle, superfoods are far more commonplace than you may think,” advises Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living.

“Foods with great nutritional value can be found right in your grocery store: mushrooms, leafy greens, dark berries, bananas, nuts, and seeds, to name a few. Luckily there are many shelf-stable or frozen superfoods that are also vegan,” she elaborates.

While the term ‘superfood’ may connote a food that has otherworldly properties, the use of this word is mainly a marketing tactic, and a superfood simply refers to foods that offer your body something in addition to energy, whether that be vitamins, antioxidants, or amino acids.

Below, we’ve rounded up 12 of our favorite vegan superfoods to add to your plant-based diet. Some you may have overlooked before and others crop up on your grocery list from time to time, but we promise all are tasty, affordable, and a big nutrition punch.

Read More: 7 Superfood Snacks to Satisfy Any Salt Craving

12 vegan superfoods to add to your grocery list

1. Muesli

Not just for camping trips, muesli is a dry cereal of rolled oats, corn flakes, and a smattering of nuts, seeds, dried fruit in the like, which can be a serious win for plant-based nutrition. “Muesli is an incredibly nutritious and versatile ingredient, snack, or breakfast item. It offers a balanced source of fiber, protein, and healthy fats, is low in added sugar, and rich in nutrients and antioxidants,” comments Jenna Gorham, RD, LN, who’s a fan of Seven Sundays Muesli which packs up to nine grams of protein per serving.

Whatever brand you buy, be sure to scan the label to make sure there’s low added sugar content or no added sugar at all.

2. Frozen Edamame

Whether out at a sushi joint or at home, indulge in the Japanese staple of edamame, or immature soybeans. “I always have edamame in my freezer to add to a bunch of meals: pasta dishes, stir-fries, soups. Edamame beans are a great way to get plant-based protein, plus, they are a complete protein source (they contain all essential amino acids) just like animal-based protein,” says Kostro Miller.

“Edamame is also notable for its high fiber content, vitamin K, iron, and folate. I buy them plain, frozen, and out of their shells so that I can add them straight into a hot dish while I’m cooking,” she continues, sharing that her favorite brand is Seapoint Farms Frozen Shelled Edamame because they don’t have any flavoring or salt.

3. Popcorn

You officially have our permission to treat yourself to this nutrient-dense whole grain. “Plain popcorn is great for when you are hungry in between your meals [since it] can fill you up and has lots of fiber,” says Kostro Miller. “It’s also pretty low in calories, which is great if you are trying to lose weight,” she adds, mentioning it’s wise to buy unflavored and unseasoned popcorn and then add your own non-sodium herbs and spices at home, such as nutritional yeast, a cheesy, nutty vegan powder which contains vitamin B12. For a sweeter bite, Kostro Miller loves added vegan dark chocolate chips and/or peanut butter.

4. Green Tea

If you normally opt for coffee over tea, it’s an excellent moment to add this nutrient-packed tea to your repertoire. “Now, more than ever, people need a boost in mood, given so much uncertainty. The amino acid L-theanine in green tea increases the activity of the neurotransmitter GABA (gamma-aminobutyric acid), which has anti-anxiety effects,” says Nichole Dandrea, MS, RDN, of Purely Planted.

Bonus: L-theanine also increases dopamine and the production of alpha waves in your brain. As Dandrea explains, this can help you relax and even decrease stress levels. Additionally, green tea contains a unique plant compound called epigallocatechin-3-gallate, better known as EGCG “which quenches free radicals, or metabolic byproducts, that can damage cells,” she adds.

Aim to drink two-to-three cups of green day per day, but try to limit consumption to before 1 p.m. so you’re not wired from the caffeine as evening approaches.

5. Dark Chocolate

How does another mood booster sound to you right about now? “Chocolate contains a substance called phenylethylamine (PEA), which can stimulate the hypothalamus, inducing pleasurable sensations and increasing serotonin levels in the brain, making us feel happy,” offers Dandrea. “There are also substances in chocolate that may activate cannabinoid receptors in our body resulting in heightened sensitivity and euphoria,” she continues.

Another win for chocolate lovers is the psychoactive compounds it contains — like theobromine and a touch of caffeine — helping to provide eaters with a jolt of energy.

“Finally, the polyphenols in dark chocolate help to create nitric oxide in our body, dilating blood vessels and increasing blood flow, delivering more oxygen and nutrients throughout,” adds Dandrea, giving us all yet another reason to indulge in this delectable superfood. Dandrea recommends buying organic and fair trade dark chocolate with 70 percent or higher cacao content daily.

6. Frozen or Microwavable Quinoa

We’re all about buying whole grains in bulk, but buying frozen or microwavable versions is just as good, according to RDs. Like edamame, quinoa is also a whole complete protein: “Quinoa is considered a plant-based complete protein which means it contains all nine essential amino acids,” shares Trista Best, MPH, RD, LD, of Balance One Supplements. “It is also gluten-free, high in fiber, and antioxidants,” she continues.

If you’re buying a pre-made quinoa dish like a microwavable quinoa bowl with brown rice, greens, and garlic, be sure to scan the nutrition label to make sure there aren’t any additives and that the sodium content is a low percentage of the overall recommended dietary allowance or RDA. The 2015–2020 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium per day as part of a healthy eating plan.

7. Dry Chia Seeds or Chia Seed Powder

Again, standard whole chia seeds may be your go-to, but it may be easier to obtain less popular versions of the pantry staple — and you’ll still reap similar benefits. “Chia seeds are nutrient-dense, high in fiber, and contain beneficial antioxidants. Antioxidants help the body fight free radicals and toxins which can lead to cellular damage and disease,” offers Best.

“The fact that their carbs are almost entirely from fiber makes chia ideal for stabilizing blood glucose and an efficient digestive system,” she concludes. Since they’re virtually tasteless, add them to smoothies, salad dressings, oatmeal, and more for a fuss-free nutrition boost.

8. Dark Berries, Cherries, and Strawberries

In addition to being a delicious summer fruit salad trio, cherries, blueberries, and blackberries also happen to be nutritional powerhouses. “Dark berries have been shown to slow the rate of cognitive decline. Antioxidants in dark berries help fight oxidative stress on the body, which can happen in your brain. Antioxidants inhibit the release of pro-inflammatory markers like cytokines and CRP, and work against harmful reactive oxygen species in the body,” remarks Kostro Miller. “Diets that are rich in antioxidants can help reduce pain (i.e. joint pain), help your body function more effectively and may even help preserve cognitive function in the long term,” she continues, adding that one study found that the equivalent of one cup of blueberries per day improved cognition in older adults better than a placebo.

“[Strawberries] contain vitamin A, C, and one of the highest natural sources of folates. They also contain flavonoids, anthocyanins, and phenolic acids, which are compounds shown to reduce the risk of cardiovascular complications, cancers, and other conditions,” says Mark Windle, BSc, RD, nutritionist for Fitness Savvy. “The phenol compounds in strawberries detoxify free radicals thus preventing oxidative stress on the body and reducing cellular damage. The strawberry’s antioxidant properties mean that diets high in them may protect the body from damage to the coronary artery vessel walls, which would otherwise make cholesterol plaques form easier, and cause the arteries to fur up.”

9. Tomatoes

Tomatoes have gotten a bad rap from people who avoid lectins, but there is little evidence that lectins are harmful unless you have a specific allergy to them, according to the Mayo Clinic. “Tomatoes are high in vitamins, high in water, and have valuable fiber. Foods that are high in water and fiber can help you stay full for several hours and they help keep you regular. If you’re trying to lose weight, tomatoes are very low in calories,” says Kostro Miller. On the antioxidant front, tomatoes also deliver big time.

“Tomatoes contain carotenoids [a type of antioxidants] which can help reduce your risk of macular degeneration and reduce your risk of certain cancers. They work to reduce damage from free radicals. One of the most notable carotenoids in tomatoes is lycopene. Tomatoes also contain vitamin C, which plays a role in immunity, collagen rebuilding for fortifying muscles/bones, and aiding in iron absorption.

10. Avocados

It may very well be a good idea to find more excuses to eat avocados given their nutritional prowess. “They are high in fat, but as part of a healthy plant-based diet, remember three-quarters of it is as monounsaturates (shown to prevent heart disease and regulate blood pressure),” says Windle. “Avocados are also a great source of the antioxidant vitamin E (another cardioprotective nutrient), and higher in soluble fiber than most other fruits ⁠— soluble fiber helps reduce LDL cholesterol levels which are the type that lines the arteries. While the jury is still out on whether specifically eating avocados directly reduces LDL cholesterol, intake has been shown to increase the favorable HDL: LDL cholesterol level.”

11. Plant-Based Yogurt

While you’re adding berries to your plate, add some dollops of plant-based yogurt. “Forager Project Cashewmilk Yogurt is one of my favorite summertime superfoods,” offers Jenna Gorham, RD of Gorham Consulting Group. “They use live and active cultures, offering plant-based probiotics. Probiotics can support a healthy immune system as well as healthy digestion. [It] tastes great in smoothies, fresh berry parfaits, and summer dips and sauces.” For more great dairy-free yogurts, check out our review of 12 dairy-free yogurts.

12. Walnuts

Walnuts are an easy way to get omega-3s into your plant-based diet with a little extra effort. A one-ounce serving of walnuts provides 2.5 grams of Alpha-linolenic acid, which is known to have major health benefits, including boosting your mood and protecting lipids. “Large amounts of omega-3 rich foods are trickier to incorporate in the vegan diet, not only because rich sources are harder to come by but also because in plant sources it is in the form of alpha-linolenic acid (ALA), whereas the positive effects are primarily in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), normally found in marine oils (such as fish),” says Windle.

The Omega-3s in walnuts “can be used by the body however to make EPA, which in turn can convert to DHA. In a study of 100 women attending a fertility clinic who were struggling to conceive, those who had higher levels of blood omega-3 fatty acids (seen as a marker of dietary intake) had higher rates of live birth,” he adds. Windle is a fan of adding walnuts to summer salads or adding them into a vegan banana bread recipe, like this one from actor Mayim Bialik.

Recipes to get your superfoods in daily

Wondering how to incorporate these superfoods onto your plate? Here are a few of The Beet’s recipes featuring these nutritional powerhouses.

• Kale Salad with Creamy Chipotle Dressing
• Healthy Moroccan-Style Vegan Lentil Stew
• Vegan Southwest Sweet Potato Hash
• Beet Carpaccio

For more great expert health advice, check out The Beet’s Ask the Expert articles. 

The post The 12 Best Superfoods To Eat Daily, From Nutritionists appeared first on The Beet.

So you can be aware of getting all your nutrients and doing it with clean plant-based foods, we added up the total macros for each day and created a sample week of healthy eating to make sure you get all the proteins, fiber, carbs and calories you need without overdoing it. That way you can be sure that the meals add up to a healthy day of plant-based eating.

Want desserts? We created 5 delicious “clean eating” desserts to add into your day. Want to skip dessert and even lose some weight? We leave that up to you! Here is your week 2 of recipes. Make them, and send us your pictures of how it turned out! We want to see them and if we think they are helpful to others, we will publish them as part of our series called “Reality Bites!”

Your Sample Week of Clean Eating

The post Welcome to Week Two of Healthy Recipes to Feel Your Best appeared first on The Beet.

Davis, a staunch animal advocate, is also an ambassador for the animal protection group, Voiceless. She says that learning about the agricultural and farming industries was the impetus for her switching to a vegan diet and lifestyle, explaining, “When I began my studies, many years ago, in natural healing and nutritional medicine, I also learned about the horrors of factory farming… I had NO IDEA! Once I knew I couldn’t un-know, but I felt overwhelmed because I didn’t know how to help. I didn’t think there was anything I could do that was “big enough”. Then I realized what I could do was a great place to start. This goes for all of us – there are always little, or big, things we can do!”

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The Compassionate Road consists of recipes, courses, a blog, a podcast and a cookbook, The Compassionate Kitchen. Davis explains why she was driven to start the website in her own words, saying, “I write this blog as I’m incredibly passionate about helping others live healthy, conscious lives. I want to share what I can to empower each of us to make compassionate choices that support ourselves and the greater whole. Practicing yoga for over 17 years, I deeply believe we need to take our yoga off our mats and live it by making kind, conscious daily decisions.”

She adds, “I want to share some of what I have learned along my journey to help others—to help you—find easy-to-access, researched information that empowers you to be able to make sustainable, greener and kinder choices. I am vegan and have been for 16 years, but I am really not interested in “labels” or judging what feels right for you. However I do believe factory farming and many other ways we treat animals in food production, experimentation, and entertainment, is cruel and that when people know what goes on behind the closed doors – they do too – vegan or not vegan. I hope this information helps guide you to live congruently with your values.

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The Compassionate Road and all its different offerings have inspired many to live a kinder lifestyle. For plant-based recipes, natural health information, environmental-friendly product recommendations, head to the road!

The post For Healthy Vegan Recipes, Check Out Gemma Davis appeared first on The Beet.

Make these and as always, share your beautiful creations! Send us your pictures of how your baking turned out! We want to see them and if we think they are helpful to others, we will publish them as part of our series called “Reality Bites!” Please include Why you made it, what you would change or modify about the recipe, and whether you would make it again. Send your pictures to info@TheBeet.com. Happy baking!

The post The 6 Healthiest Plant-Based Desserts. Because We All Deserve a Sweet Treat appeared first on The Beet.

“By paying attention not just to vitamins and minerals, but also to the thousands of other phytonutrients—that is, the beneficial chemicals found in plants—that are essential for maximizing immune function, such a diet style can have a profound effect on extending healthspan (meaning the number of hears we can expect to be healthy) and lifespan.”

Vegetables, he adds, are the foods that have the highest micro-nutrients per calorie. The chapter headings include: Your Health is in Your Hands, We Can Prevent Cancer, The Struggle to Lose Weight and We Can Reverse Disease. For anyone who is concerned with their health right now, this is a new healthy-living, nutrition bible not to be put down.

Dr. Fuhrman’s approach is not only nutrient-dense but also vegan, gluten-free, low in sodium, fat, and oils. He actually wants America to stop thinking that olive oil is a “health food” and believes we over add it to everything, More on that below.

The diet also avoids or minimizes processed foods, and focuses on eating nutrient-dense foods that are high in vitamins, minerals, fiber, and antioxidants. Dr.Fuhrman sat down with The Beet recently to talk about the important information in his new book, Eat for Life, and the actionable recipes and advice that he wants people to follow.

Dr. Fuhrman wants to help us all eat healthier right now, not just for weight loss, but also for our own disease prevention, natural immune-boosting potential, and overall longevity. He also has one food or ingredient he wished we would all stay away from. Read on to find out what that is.

Q. If everything in Eat to Live is still true, Why did you want to write a new book?

A. Science. In the 14 years since I began writing Eat for Life, the science and cumulative effect of research into the power of foods and the effect on cancer and disease is undeniable.

Back then I just had my case studies to convince myself and others. Now we have so many studies that prove that food is medicine. And we have access to foods that have powerful effects on longevity, like blueberries which are now available to us year-round, and microgreens like baby arugula.

The accumulation of science and new research studies offer up clinical evidence of people using a plant-based diet to reverse disease. It was anecdotal when I wrote Eat to Live. Today it is undeniable.

Q. What is the most exciting news you have seen come along in the nutrition space?

A. The same nutritional protocol that slows aging also cures so-called incurable diseases.

Like Lupus. Instead of needing a kidney transplant like Selena Gomez, people should know they can get well by changing to a plant-based diet.

Lupus, chronic conditions like asthma, and mortal threats like cancer and heart disease can be prevented and even reversed if someone takes the right approach to their diet.

Q. What practical advice can you give us about how to eat, today!

A. Eat early. There is new information that a calorie in the morning is not the same as calories as night. So it’s better to eat earlier in the day. Intermittent fasting is fine as long as you eat breakfast and lunch and skip dinner. A calorie in the morning is worth two at night.

If you want to fast, then eat in the morning, and at lunch, and have a light dinner, or skip it. In fact, your body functions better in terms of the work it has to do to repair and regenerate cells overnight if it sleeps on an empty stomach.

Q. How do You get people to change their habits, even if they are healthy now?

A. My role is to give them the pinnacle of advice. My specialty is not to water it down but to idealize it for people. Other doctors will water it down. And I won’t do that. If you want to be healthy, this is the way to eat.

I have been dealing with that [dilluting of the message] for 40 years. Yeah, Yeah, Yeah, we know that works but you’re not going to get many people to do it. But the opposite is true because they water it down and don’t get the benefit. If you’re an alcoholic you don’t water it down.

You have to make a decision. If you have the information and you still choose to eat unhealthily, then it’s like a smoker who knows the risk and still chooses to smoke. My job is to arm people with information to allow them to be their healthiest.

Q. Got it. So what is the biggest barrier to following the advice in your books?

A. The question is can you make it taste great? And then, can people stick with it for the long term? The recipes we have put together over the last 20 years are delicious. So now we have ways to make the most powerful way to eat also taste great.

Also, that and it has to work. Eating a little bit of oil causes hydrolysis, and a little bit of sugar keeps weight on. So if you give it to them in moderation, they keep one foot in both worlds and never make the progress for the rest of their lives. Unless you can give them results, they eventually become less desirous of the best way to eat.

It actually becomes easier to do it all the way. That is why I have a food retreat for people who have food addictions and need to get well, and a lot of them can’t do it because of the addictive nature of food.

Q. So when it comes to eating healthy, you say go all in? Eat whole plant-based food?

A. Baby steps don’t work. I have an all-year-round facility where people can come under my care. The majority of people are we’re overweight and they need to lose weight. Once they stay on the program, their recidivism rate goes from 80 percent to 10 percent. The majority are there to learn how to eat healthily and lose weight and acclimate their taste buds.

One is the most important thing is to set the example yourself. Be the role model. People see you are never sick, you don’t have weight problems and you feel great. that is powerful. the second thing is people look around their families and then what are you going to do? Wait until they have a heart attack to be healthy? Wait until somebody develops a life-threatening condition to start being healthy?

People, whether they are healthy or not, they are living with medical fear and intervention. It’s a religion to think doctors are going to save you and increase your lifespan, and that is not true. To me, the evidence is so convincing. To think that people can do sports well into their 60s and 80s and stay young and strong if they eat healthfully and are active. I am a skier and I still ski at the level that I have for my entire adult life, even moguls.

Q. That is a perfect segway to ask: What do You eat for breakfast, or lunch or dinner?

A. Breakfast: not yet. I haven’t eaten yet today. But usually it’s oats and berries. 

I’ll take frozen berries out of the freezer and mix it with either some flax seeds or hemp seeds or milk or some steel-cut oats. Or maybe I will have half of an avocado and a couple of oranges and a handful of nuts.

Lunch is the main meal of the day. I advocate that people structure their day that way. Yesterday I had a giant salad and beans on top and arugula and seeds.

Then dinner is just a bowl of lentil soup or six-bean soup. Mushrooms and onions and something like fruit for dessert. Yesterday I was on TV from 8 a.m. to 10 p.m. and I went to Whole Foods and had a good-sized lunch and then a light dinner. I try to have a giant salad at least once a day. Everyone should.

The enhanced life span you get is enhanced even more if you eat an earlier and lighter dinner. You do more healing and repair when you sleep with no food in your stomach. We don’t want people to eat a big meal late at night.

You need to stack your calories to the earlier part of the day. A calorie in the morning is better. When you have a calorie at night it counts for almost 2 calories. A calorie before bed is almost definitely stored as fat.

Q. Do you use your own diet to manage your weight?

A. Yes. But for me, it depends on the season and what I’m training for. I love mogul skiing and I bomb down the moguls and in the wintertime, I do more on my legs and core. But that means I am better in the moguls. I weigh 145 in winter, but a, fairly lean top. By Summer I go up to 148 and I get stronger. Then in September, I do my bench jumps and box jumps to get lighter…Lower back and midsection for moguls and bumps.

Q. What is the one worst thing you would tell people not to eat? Sugar?

A. Oil. Olive oil. Olive Oil is going to cause breast cancer. Lets put it this way: Oil is absorbed 100 percent by the body and stops the break down of fat. Fat secretes cytokines and produces more estrogen—and that leads to cancer. it’s the biggest scam perpetrated on the population, that olive oil is a health food. It’s just better than butter.

Any study that shows the beneficial effects of oil is not true. Most of us eat 400 calories in oil a day, so if you cut that out you will lose weight.

But eating nuts and seeds is actually healthy. If you take all the natural oils out of your diet, but then you put back in nuts and seeds you start losing weight. So eating nuts and seeds is fine.

Q. Do you believe that we should all try to lose weight for health and longevity?

A: Most of America is overweight. Just because everyone else is walking around 20 to 30 pounds overweight we think it’s okay to have that fat on your body. It becomes normal.

Our body fat levels are generally too high. Women should be below 25 percent body fat composition, and men should be below 15 percent body fat, for optimal health.

Optimal body fat for a woman is 22.5 and a man below 12 percent. I have a body fat of about 9 percent. All the fat in my diet comes from nuts and whole foods. All oils are stored as fat. Nuts and fat in moderation are fine to burn for energy but most of us don’t burn it.

Q. What foods should we eat more of, as in unlimited amounts?

A. Know your G BOMBS, meaning foods that do the most good for you.  I call them G Bombs because they are loaded with benefits and I describe them in my book Super Immunity. G-Bombs is just a reminder of what to eat. It stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds. They don’t just have low calorie and high nutrients, these foods have ultra therapeutic benefits that make weight loss easier. They are also known to fight breast cancer and other diseases.

• Greens
• Beans
• Onions
• Mushrooms
• Berries
• Seeds (and Nuts)

Q. What do you do if you just want a big slice of pizza or other junk food?

A. You need to break the cycle of processed or junk food. I am the only person who addresses that when your diet is poor you get toxic hunger from metabolic waste. This is why people eat more calories that they need.

Q. Do you think that the American diet is one reason we are all on so many meds?

A. My passion and my excitement for doing this, the reason I went to medical school, is I knew people should have the right to get well. And without taking all those medicines. People don’t have to be on drugs for the rest of their life.

If you’re not going to be told you can get well, then you don’t have informed consent. People have to know they have an option. there are not that many diets that work to reverse disease and give you a longer lifespan…Nutritarian eating does.

The post Exactly What (and When) to Eat to Be Your Healthiest, By a Bestselling Doctor appeared first on The Beet.

When you reach for the blender to make your next smoothie, add these nutrients to kick up your energy, speed metabolism and feel fuller from the fiber and density they provide. Who—aside from Popeye—has ever had time or inclination to throwback multiple handfuls of raw spinach every day? If you’re still working on upping your intake of leafy greens, the easiest way to add more into your diet is by sneaking them in your smoothies.

“Adding these five superfoods to your smoothies is a simple way to boost your intake of nutrient-dense foods when following a vegan diet,” says Karla Moreno-Bryce, RD, owner of Nutritious Vida. “It saves time and effort in having to meal plan a well-balanced meal.”

1. Dark Leafy Greens

The best nutrients come from the most fibrous of greens — kale and spinach, with their vitamin-loaded package of Vitamins A, K, C, and B6, along with Calcium, Copper, and Potassium. There is a myth that blending these greens will destroy their fiber quotient. In fact, it does not. Blending does break down the fibers, but you still get the same amount, and keep all the nutrients intact, but blended in a smoothie your body can absorb these nutrients much quicker.

2. Chia Seeds

Chia seeds aren’t just for pudding. When you toss the tiny-yet-mighty energy boosters into your smoothie, you’ll up the amount of crucial nutrients you’re getting every day—and you won’t even be able to tell they’re there. “Chia seeds provide calcium, protein, and omega-3s, which are key nutrients when following a vegan diet,” Moreno-Bryce says. Their high fiber content (two tablespoons have nearly 10 grams of fiber) will also help keep you full, which is why they’re a great choice in the morning.

3. Hemp Seeds

It only takes a small amount of hemp seeds to raise the nutrition of your smoothie. No, seriously—we’re talking a tablespoon. “Hemp seeds are a great option to incorporate in smoothies, as they provide protein, iron, omega-3s, and manganese,” she explains. “A little can go a long way, as it can sometimes overpower the overall taste of your smoothie.”

4. Blueberries

When it comes to protecting your cells from damage-causing free radicals and fighting off disease, it’s hard to find a fruit that’s more powerful than blueberries.

“Blueberries are a powerhouse in providing antioxidants,” Moreno-Bryce says. “I recommend choosing wild blueberries when possible, as these contain more antioxidants per serving than cultivated blueberries. Both frozen and fresh work well in smoothies.”

5. Quinoa

Okay, okay—adding quinoa to a smoothie sounds kind of odd. But hear me out: It’s basically the secret weapon you’ve been missing out on when it comes to creating a morning beverage that fuels and satisfies.

“Many don’t consider quinoa as a smoothie-friendly ingredient, but it can be,” Bryce-Moreno says. “Use leftover quinoa from a previous meal to boost plant protein, fiber, folate, and iron to your morning or post-workout smoothie.” This will ensure you’re full and satisfied all throughout the morning up until lunch, keeping any snack cravings at bay.

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

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