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. 

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Add overeating to the new forms of vegan food available (read: fast-food restaurants with new vegan options) and you’ll find convenient vegan offerings all over, albeit ones that may be still slightly unhealthy for you.

“Eating vegan used to be about eating a whole-food, plant-based diet with only vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices,” says plant-based nutrition expert Julieanna Hever, MS, RD author of The Complete Idiot’s Guide to Vegan Nutrition and The Healthspan Solution. “Now, vegan food is everywhere and it’s accessible. For the first time in 14 years, I’m having clients come to me with the same health issues as clients who don’t follow a vegan diet, like weight issues and high cholesterol. I never saw that before, ever.”

Here, Hever shares how to eat vegan, lose weight and still get all the delicious food you crave.

Why Can’t I Lose Weight on a Vegan Diet?

Problem #1: You’re not eating mostly healthy foods.

“One of the beautiful benefits of a whole-food, plant-based diet is that when you eat any combination of the infinite variety of vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices, you will get just what you need,” Hever says. This means you don’t have to stress about keeping score of your macronutrients like carbs, protein, and fat, you just have to eat whole foods as straight from the source as possible. “If you’re concerned about your weight, eat more whole plant foods that are nutrient-dense and calorically light to fill up while steering clear of the processed [and packaged plant-based] foods,” Hever recommends.

Problem #2: You’re falling prey to health halos.

People think that because something is labeled vegan, it’s healthy, whether that’s on a restaurant menu or a label in the grocery store.  “That’s not necessarily true, because ice cream is still ice cream,” says Hever. “Yes, the vegan version is better for you than the dairy version, but it’s not going to make you healthy, and it’s not going to help you avoid weight gain.” For example, a 2/3-cup serving of Ben & Jerry’s Vegan Chocolate Chip Cookie Dough has 350 calories, 33 grams of sugar, and 11 grams of saturated fat. It’s made with almond milk, coconut oil, and pea protein, but that doesn’t make it an ideal plant-based food. You’re better off having a cup of fresh fruit and pairing it with a plant-based glass of milk or yogurt for protein instead if you’re looking to lose or maintain weight loss.

Problem #3: Your portions are way too big.

Since you’re not trying to follow a “diet” while eating vegan you might be reveling in the fact that you don’t have to measure out portions of foods. The problem is, it’s all too easy for portions to get larger without us knowing it, and those extra calories can add up to weight gain, no matter what you’re filling your plate with. Think about it: If that sprinkle of walnuts on your morning oatmeal (probably a tablespoon) starts becoming a handful (closer to ½-cup) you’ll be taking in about 200 more calories easily.

That portion increase alone could tally up to 20 pounds in a year if you ate that breakfast daily! If you’re focused on whole plant foods and find you’re gaining weight, eat smaller servings, suggests Hever. One area she finds her vegan clients tend to overdo is oil portions as well as nuts and seeds. Use measuring spoons and cups for these caloric, high-fat items when watching your waistline.

Problem #4: You’re going a little crazy on the carbs.

If you followed previous diets that were low in carbs before becoming a vegan, it can be refreshing to have them back on the menu as a plant-based eater—but all too easy to use them as a crutch. For example, cereal at breakfast, a vegan pizza at lunch, pasta with vegetables at dinner, and whole-grain crackers for snacks make your meals almost entirely consistent with carbs, which your body stores as fat if there’s a surplus that it can’t burn off as energy.

Avoid this weight loss trap by making sure vegetables are the focus of your meal and carbs are aside. You can also opt for whole grain rice, pasta, bread, cereals, and whole wheat quinoa so you know you’re eating nutritionally sound carbs that are digested slower, giving your body a chance to burn off more throughout the day.

Problem #5: You’re not eating enough.

It sounds counterintuitive but if you aren’t consuming enough calories and eating nutritious meals on a vegan diet, your metabolism can slow down, making it harder to lose weight. Not only will you likely feel really hungry if you’re restricting calories too much (intentionally or unintentionally) but your body’s caloric burn rate will slow, and it’ll want to hold on to every calorie you give it. (Not to mention that you could be setting yourself up for a binge on unhealthy vegan foods in the near future.) Focus on eating well-rounded, whole food plant-based meals that are high in fiber and contain healthy fats, protein, and carbs to help you feel full while meeting your nutritional needs.

There are plenty of mistakes you could make on a vegan diet that could cause you to gain weight (as with any diet), but research still finds that people who follow a plant-based diet tend to have lower BMIs than those who don’t, meaning that as long as you think about what you’re eating and make a concerted effort to eat regular, smaller whole food, plant-based meals the chances that you’ll lose weight while increasing your longevity is a safe bet.

For more expert-backed advice, visit The Beet’s Ask the Expert articles. 

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But don’t think you’re in the clear if you’re eating a vegan diet. Too much protein, whether from animals or vegan processed food, or plant-based diets with no variety, is bad for the body. Fortunately, though, getting what you need on a plant-only diet is easier than you think. Experts break down how much you need and how to get it on a whole-food, plant-based diet.

Can You Eat Too Much Protein?

Numerous reasons explain why Americans are obsessed with protein, and none of them lead to better health. “It’s more marketing ploy than scientific evidence,” says Will Bulsiewicz, M.D., a board-certified gastroenterologist in Charleston, S.C., gut health expert, and author of the upcoming book, Fiber Fueled. 

Since you were a kid, you’ve no doubt been told that protein is key for growing up strong and healthy, a message that’s pushed everywhere. “Marketing and diets encourage you to increase protein and avoid carbohydrates for weight loss,” says Marta Ferraz Valles, R.D.N., a clinical dietitian in the Institute for Digestive Health and Liver Disease at Mercy Medical Center in Baltimore, Md. “This leads people to think that animal protein will help them lose weight and feel fuller, when in fact, the more animal protein you eat, the heavier you are.”

Here’s another fact you should know: Nobody in the United States is dying from a protein deficiency. “Americans are getting twice as much protein as they need,” Bulsiewicz says. Even vegans are consuming too much protein – a whopping 70 percent more than they need —  thanks to the proliferation of vegan protein shakes, energy bars, and processed foods.

So is too much protein bad for the body, even if it’s from plants? Simply put, yes. No matter your source of protein, research suggests that excess protein places tremendous strain on your kidneys, Bulsiewicz says. As a result, your risk of kidney disease, one of the top 10 killers in the United States, increases. There’s one caveat with plant-based foods, though: “I have zero concerns (with protein) about a balanced, whole food, plant-based diet,” he says. “If somebody just eats quinoa or beans and nothing else, that would be different, but that also wouldn’t be a balanced diet.”

The dangers don’t stop there, though, and if your protein is coming from animal sources, you’re putting your health in even more danger. “Animal protein is associated with a higher risk of many chronic conditions, including heart disease, diabetes, obesity, kidney disease and cancer, and increased mortality,” Ferraz Valles says. After all, when you eat protein, you don’t do it in isolation, as food comes in a package. “When you eat protein from meat, dairy, eggs, and fish, you also get saturated fat and cholesterol.” On the flip side, protein from plants like legumes, nuts, and seeds gives you significant amounts of fiber, antioxidants, and phytonutrients, all of which protect you from disease and premature death.

There’s another issue at play here, too, namely fiber, which you can only get from plants. When people fill their plates with protein from animal sources, that leaves little room for fiber, which is crucial for overall health and longevity. “Only three percent of Americans are getting the fiber they need on a daily basis,” Bulsiewicz says.

While guidelines recommend that women eat 25 grams a day, and men 38 grams a day, most Americans average only 15 grams a day. That alone could spell trouble, for while no American is dying of a protein deficiency, they are dying of fiber deficiency with diets low in fruits and vegetables being linked with issues like cardiovascular disease and strokes.

How Much Protein Do You Need?

To figure out how much protein you need, start with nutritional guidelines. The Recommended Dietary Allowance for protein is .8 grams per kilogram (g/kg) of body weight. Some experts, however, recommend slightly higher amounts for plant-based eaters to the tune of 9. To 1 g/kg of body weight, Ferraz Valles says. And fitness enthusiasts may also need more, closer to 1.2 to 1.4 g/kg of body weight, Bulsiewicz says.

Although the RDA for protein for older adults is the same, studies suggest that older adults may benefit from slightly higher intakes of .9 to 1 g/kg of body weight. “When you get older, your body’s ability to utilize protein becomes less effective,” Ferraz Valles says.

Can You Get Enough Protein on a Plant-Based Diet?

But can you really meet your protein needs on a plant-based diet? The answer is yes, and you just have to look at plant-eating animals in the wild for proof. Elephants and gorillas are herbivores, and it’s evident from their size that they’re not suffering from too little protein.

That’s because all whole plant-based foods contain considerable amounts of protein (ironically, it’s where animals raised for food get their protein). Try adding more of these plant-based foods to your plate for protein:

• Vegetables
• Whole grains
• Legumes
• Nuts
• Seeds

Plant protein will even give you all of the essential amino acids you need, Ferraz Valles says. As a refresher, proteins are actually made out of chains of amino acids, and while your body can make some amino acids, it can’t make others. That’s where food comes into play, and while many people believe plants can’t provide the amino acids you need, that’s incorrect, as all plant proteins contain at least some of every essential amino acid, according to VeganHealth.org.

And don’t think you have to combine proteins in special ways to make them complete, meaning that they have all of the amino acids you need. This is another misconception that’s since been debunked. “All plant proteins are complete,” Ferraz Valles says.

Still, worried you won’t get enough? Rest assured: If you eat a variety of vegetables, whole grains, legumes, nuts, and seeds every day and get enough calories, your protein needs will be met, Ferraz Valles says.

One way to make this easier? Think of legumes as your “meat” and aim to get at least two to three daily servings of legumes in the form of beans, chickpeas, lentils, split peas, edamame, tofu, or tempeh.

Looks like this hype about protein isn’t only unwarranted but also dangerous. More fiber, anybody?

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

Top 15 Legumes and Beans

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

Grains with the Most Protein

The 10 Highest Protein Grains to Add to Your Diet

1. Oats

Oats can be used in much more than oatmeal. Make protein oat muffins with oat flower. In Great Britain, Beer is actually made from oats. 1 cup equals Protein – 26.4g Calories – 607 Carbs – 103g Calcium – 84.3mg

2. Buckwheat

Although buckwheat is prepared like a grain, it is technically a seed. You might think buckwheat is off limits if you are gluten-free, but don’t let the name fool you. It is completely gluten-free!. Buckwheat noodles make a great base for an asian salad. 1 cup equals Protein – 22.5g Calories – 583 Carbs – 122g Calcium – 30.6mg

3. Cornmeal

Cornmeal is famously known to be the star ingredient in cornbread, but it can also be used in pancakes. Check out the Minimalist Baker recipe for Vegan Cornmeal Pancakes for your next breakfast. 1 cup (whole-grain, yellow) equals Protein – 9.9g Calories – 442 Carbs – 93.8g Calcium – 7.3mg

4. Sorghum

Sorghum can be popped just like corn. The process is simple and the product is healthy. To pop: Heat a pan and throw in the tiny sorghum grains. You don’t need to put any oil in the pan but olive oil or avocado oil are tasty choices. 1 cup equals Protein – 21.7g Calories – 651 Carbs – 143g Calcium – 53.8mg

5. Teff

Teff was originally a grass grown in northern Africa, but now you can buy it everywhere. One cup of cooked Teff has 123 mg of calcium, which is the same amount as a 1/2 a cup of cooked spinach. Teff is great in porridge and desserts. Sneak in some protein to your next Vegan Banana Bread recipe with teff flour. 1 cup equals Protein – 9.8g Calories – 255 Carbs – 50.0g

6. Amaranth

Amaranth is actually a seed but is categorized as a grain for it’s starchy consistency. Use it instead of hot cereal or as a warm grain in your salad bowl. 1 cup equals Protein – 9.3g Calories – 251 Carbs – 46.0g Calcium – 116mg

7. Quinoa

Quinoa belongs to the same family as spinach and beets. The quinoa you grab at the grocery store is actually the seeds from the quinoa plant. Order it in your salad to add fiber, protein and filling grain to your plate. 1 cup equals Protein – 8.1g Calories – 222 Carbs – 39.4g Calcium – 31.5mg

8. Wild Rice

Wild rice is a food to always keep on hand since it doesn’t expire if properly stored in a cool, dry place. Once cooked, wild rice can be refrigerated for one week and frozen for six months. 1 cup equals Protein – 6.5g Calories – 166 Carbs – 35 g Calcium – 4.9 mg

9. Couscous

Couscous is technically pasta (who knew?) but is often associated with grains because of its small size. Couscous was traditionally shaped by hand and you can still buy the hand made ones, which are more interesting than the processed shaped ones. 1 cup equals Protein – 5.9g Calories – 176 Carbs – 36.5g Calcium – 12.6mg

10. Kamut

Kamut, or Oreintal wheat, is an ancient grain that first came from the area that is now Afghanistan. It has a rich nutty and buttery taste. If you’re planning on serving kamut for dinner, make sure you plan ahead, since you need to soak this grain for at least 12 hours, or overnight, before cooking. 1 cup equals Protein – 11.1 g Calories – 251 Carbs – 52.4g

The post How Much Protein Do You Really Need? The Answer May Surprise You appeared first on The Beet.

Athletes tend to be great at planning and are often ritualistic about their training regimens, so actually, they do well on a plant-based or vegan diet. Any athlete, whether a marathoner, a yoga devotee, or an exercise-class junkie, knows that an important component of reaching one’s physical goals is sticking to a clean, nutrient-dense diet plan. So, we put together this handy diet and exercise plan for vegan athletes.

If you’ve been thinking about your nutritional needs with respect to your training for the next several months and you want to bring your fitness and health to the next level, you could be ready to take the leap to a vegan diet. It just takes some strategic planning. Plant-based diets are known to help with recovery time, prevent injury (through nutrient-dense food that helps repair body tissue and boost healthy cell generation), and even promote weight loss if that’s a goal.

Fitness Plan for Vegan Athletes

So many athletes have watched The Game Changers, the documentary about pro and elite athletes who are plant-based, from Novak Djokovic to Olympians, Strongman Champions, and Venus Williams, all of whom attest to the fact that plant-based eating helps them recover faster and play at the top of their game.

Sports dietitian Torey Armul, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, has counseled pro athletes, weekend warriors, and marathoners on how to reach their goals with the help of sound sports nutrition. “I’ve always been very interested in the performance side of nutrition, as an athlete in college and later as a marathoner,” she says. She has found that plant-based eating and training effectively go hand in hand.

“I think people who are vegetarian or vegan tend to be somewhat more health-conscious and they’ve done some research — so they often have a leg up on understanding nutrition,” Armul says. “For vegan athletes, [training hard and eating healthfuly] can certainly be accomplished but the program and diet have to be done well, to optimize performance and keep that person healthy as an athlete and an individual.”

It’s less about skipping animal protein and more about choosing the healthies whole foods that are part of a performance plant-based diet: Vegetables, legumes, grains, nuts, seeds, and fruit. Here are the so-called challenges that vegan athletes face, and the tools to overcome them

Making a Vegan Diet and Exercise Plan is Important

Being a vegan athlete can feel challenging at first since it requires some rethinking and planning as you get used to eating this new way. Armul recommends working with a registered dietician, especially at the beginning of your program, just to get yourself set up properly.

“You’ll have to focus on your diet as an important part of the training,” she says. But once you get the hang of it, eating legumes, grains, vegetables and nuts and seeds and getting your protein from tofu, tempeh, soybeans, and other plant-based sources, becomes as natural as lacing up your sneakers in the morning. It’s helpful to plan your meals in advance, shop for proteins, and build meals around your training schedule.

In addition to training meals, you’ll need to plan out your pre-race nutrition and post-race meals, especially during events that offer fuel you have never tried before. (Once events are back on the schedule since most events are on hold for the foreseeable future.) Now is the time to try out vegan protein powders, refuel options, and training gels or blocks.

You won’t want to just grab any old electrolyte gel or sports beans mid-run to replace your electrolytes and energy. The Beet has found several great sources of race energy that are vegan. Check the labels to make sure they’re vegan and don’t contain gelatin or honey (which vegans avoid).

Read More: Vegan Marathon Training: How to Fuel Up on a Plant-Based Diet

“When you’re exercising, you want a simple carb because that’s what your muscles are utilizing,” says Armul. Make sure you have that readily available throughout your training. Stick with your own plant-based snacks like fruit, pretzels, crackers, and even almond butter, and carry your own fuel the race so you can eat what you’re familiar with throughout the event.

Choose Plant Protein

A vegetarian athlete can take in dairy products and eggs as sources of protein to fuel their workouts. Vegans need to pick plant-based sources like beans, legumes and nut butter. “Look to grains,” says Armul. “People are surprised that rice, grains, and flour have protein.” You can also rely on nuts, peas, amaranth, quinoa, seeds, and soy products for protein. And while you can supplement with plant-based protein powders, which contain vitamins and minerals, keep in mind when it comes to food versus supplementation, food is always better, says Armul. Don’t let supplementation be your crutch when you don’t feel like making healthy vegan meals.

Consider a B12 Supplement

This important vitamin is often found in meat and animal products and is also added to many foods that we may not be eating, so it’s one supplement that vegan athletes need to consider adding to their diet. Vitamin B12 is vital in making red blood cells, which transport oxygen throughout the body, as well as DNA synthesis and helping with neurological functions.

“It’s very important for runners especially, (who are more likely to have borderline anemia) to have enough vitamin B12 in their system in order to help replenish their cellular health,” says Armul. You can find vitamin B12 supplements in foods like soymilk, grains, and some cereals. “If you’re not seeing supplementation in your foods, then I’d recommend a vitamin B12 supplement to help reach the recommended daily allowance of 2.4mcg,” Armul says.

As always, consult your primary care doctor before adding a supplement to your routine.

Consider a Vitamin D Supplement

You’ve probably heard of vitamin D referred to as the sunshine vitamin, as we synthesize vitamin D after exposure to sunlight. But vitamin D is also found in animal products and fortified foods. It’s an important vitamin for calcium absorption in the body and bone health.

Research published in the Journal of the International Society of Sports Nutrition found that vitamin D combined with vitamin K may help exercisers with recovery. Vegans can find vitamin D in fortified cereals and orange juice. If you’re concerned that you’re not getting enough D in your diet, consult your doctor about adding a daily supplement. It’s recommended adults get 600 IU of vitamin D daily.

Read More: Guide to Supplements to Consider When Starting a Plan-Based Diet. 

If You Want to Build Muscle, Consider Creatine

Creatine is an amino acid found in foods such as meat, fish, and poultry. Your body converts this amino acid into something called phosphocreatine, which is stored in the muscles and used for energy, Amul explains.

“It’s clear in research that people who eat vegan and vegetarian diets tend to be low in creatine,” says Armul. “We also know that creatine has performance-enhancing benefits. It can help with short-term, high-intensity exercise, with strength, and it helps with muscle rebuilding and repair.” So if you have performance goals as a vegan athlete, it may make sense to look into creatine supplementation.

“If you’re a serious athlete, you’re working hard, and you’re an otherwise healthy vegan, it doesn’t hurt to add a supplement to make sure you have that safety net available since creatine is so important for exercise,” says Armul. Creatine supplements can be taken as pills or powders, just read the label carefully to make sure it’s a vegan creatine source.

When it comes to fueling up before, during, and after their training, vegan athletes can never just assume it’ll work out with respect to finding quality food options. Just as you would never train without planning, Armul says, you need to think about your diet. “Being a vegan athlete requires preparation and planning ahead, but it is totally doable.” And, we’d add, worth it.

For more on plant-based fitness, visit The Beet’s Wellbeing and Fitness articles. 

The post How to Workout and Train Effectively 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.

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.

Clean eating is a plant-based way of approaching your food that embraces the wide variety of foods you can eat, not whole categories of food you have to eliminate. As Jackie Arnett Elnahar, RD, and founder of TelaDietitian explains, “Think about the parts of the globe where people have the longest, healthiest lives, like Okinawa and some Mediterranean countries. The people living there eat a wide range of foods across a wide range of cultural traditions, but they have one consistent thing in common. They eat whole foods that are minimally processed and simply cooked.”

Clean Eating is Basically  Choosing Clean Foods That are Plant-Based

With a good understanding of the basics, clean eating quickly and easily becomes a flexible and flavorful way of life. It’s easily adapted to meet your individual dietary needs and preferences. Clean eating doesn’t have to be gluten-free, low in calories, limited in food choices, or consist of only raw foods—unless you want or need it to be. And don’t confuse clean eating with doing a cleanse! (Your body has natural cleansing functions that work.)

Try clean eating for a couple of weeks and you’ll see how easy it can be. Once your taste buds get reacquainted with the full flavors and textures of real food, you won’t want to return to the ultra-processed foods that now make up nearly 60 percent of the typical American diet.

Clean eating starts with whole foods. Let’s go a little deeper. 

Whole foods are unprocessed or minimally processed foods with nothing added. So, for example, all fresh, frozen, and canned vegetables are whole foods. So far, so good. The prewashed salad mix and the trimmed green beans? Still good. That convenient bag of mixed frozen vegetables ready to stir fry? Also good, because it’s been minimally processed. But that pouch of microwaveable broccoli in creamy cheese-like sauce? Well, we think any vegetables are better than no vegetables, but the nutritional value of the broccoli has been largely stripped away, while lots of chemicals and industrialized dairy and fat have been added. It’s way beyond minimally processed—so skip it.

The basic clean eating food list is short and easy to remember:

• Whole, unprocessed, or minimally processed vegetable and fruits
• Fermented vegetables such as sauerkraut, kimchee, and pickles
• Beans and legumes in their whole form, which need soaking, draining and cooking
• Soy foods such as tofu, miso, and natto (but not heavily processed soy fake foods)
• Nuts and seeds, especially without all the “roasted” and “salted” additives
• Whole grains such as brown rice, barley, oats, quinoa, and farro
• Bread, tortillas, pasta, and other foods made from real whole grains
• Cold-pressed oils such as olive oil, avocado oil, and walnut oil
• All herbs and spices, especially helpful when you’re eating this way

If you eat animal foods, choose grass-fed, free-range products.

To be sure you’re getting a clean food when you buy a packaged or prepared product, read the nutritional label. If you can pronounce everything on it and know what it looks like, the food is probably a good choice. Watch out for the weasel words that disguise added sugar—evaporated cane syrup, for example.

Clean vs. Organic

Ideally, your clean eating menu would consist only of natural, healthy, organic foods. What does that really mean? Right now, natural and healthy don’t have formal USDA or FDA definitions. These terms are often misleadingly used on food packaging for their halo effect—they make you think the food is good for you.

Organic was formally defined by the USDA back in 2000.  A food can carry the official organic label only if it was produced without using conventional pesticides, petroleum-based fertilizers, sewage sludge fertilizers, genetic engineering, or irradiation. For processed foods, the regulations say all the ingredients need to be organic; the product can’t contain artificial preservatives, colors, or flavors.

Unfortunately, the organic rules have some loopholes that let some highly processed foods slip through. Read the nutrition label and use your common sense before you choose these products and remember that organic junk food is still junk food.

Organic foods can be more expensive than conventional foods. They’re also often harder to find in the typical supermarket—you may have fewer choices or even no choice at all. When the choice comes down to nonorganic vegetables and no vegetables, or between organic vegetables and your budget, choose nonorganic. Clean eating doesn’t have to be perfect eating.

You can cut down on the cost of organic produce by supporting your local farmers. Their produce may not be officially certified organic (the cost is often too high for small farms to sustain), but you can talk to the farmers in person about their growing methods. By supporting local agriculture, you’re cutting down on the carbon footprint of your food and helping to preserve open space in your neighborhood.

Clean Eating and Your Health

Clean eating takes some thought. You need to keep track of what you eat to make sure you’re getting enough calories and good, balanced nutrition. Preparing and cooking your food when you eat clean takes longer—not a lot longer once you have some experience, but certainly longer than microwaving a frozen dinner.

Eating meals away from home means either bringing food with you or being limited in your food options. And it’s hard to avoid pizza Friday at the office or eating at a social event. Plan ahead, make the best choices you can and accept that not every day is going to a completely clean day.

Is the extra time and planning worth it? According to Jackie Arnett Elnahar, without a doubt. She says, “After just a couple of weeks of clean eating, you’ll probably notice that your energy level has zoomed! You’ll feel more focused and engaged. Many of my clients lose weight even though they don’t limit their calories—the high fiber content of whole foods is very satiating. I find that my clients also stop complaining about bloating and constipation.”

Study after study has shown that people who eat a plant-based diet rich in whole foods are healthier overall. They’re less likely to be overweight and have a lower risk of heart disease, type 2 diabetes, cancer, and other chronic health problems as they grow older. Because clean eating with a plant-based diet means all your calories are packed with nutrients, you’re giving your body what it needs to help slow the aging process and have the energy to stay active and vibrant.

Want another great reason to eat clean? You’re helping the planet by cutting your consumption of environmentally harmful manufactured food, reducing the carbon footprint of food shipping, and supporting organic farming.

Try clean eating with an open mind and open heart for just a couple of weeks. You’ll discover a whole new world of great food and better health. Sign up for The Beet’s 2 Week Clean Eating Plan today for 56 Recipes and lots of great motivation to keep on track.

Why Processed Food Makes You Fat

In a fascinating 2019 study from the National Institutes of Health, the role of ultra-processed food in weight gain was proven for the first time by a controlled study. The researchers recruited 20 healthy adults, ten male, and ten female, to spend a month at the NIH, eating only foods provided to them. The participants were randomly divided into two groups of ten. For the first two weeks, one group ate a diet of ultra-processed food while the other group ate a diet of minimally processed foods. Both diets were matched in their calories and macronutrients (protein, sugars, carbohydrates, fats, fiber). After two weeks, the groups swapped diets. For both diets, the participants could eat as much or as little as they wanted.

The results were amazing. While they were on the ultra-processed diet, the participants ate about 500 calories a day more than they did on the minimally processed diet. They also ate faster. And they each gained, on average, almost two pounds in just two weeks. When they switched over to the minimally processed diet, they ate fewer calories, ate slower, and on average lost two pounds in two weeks.

Remember, both diets were balanced to provide the same calories and macronutrients. (To get the ultra-processed diet up to the same fiber content as the minimally processed diet, the researchers had to give them a lemonade drink laced with soluble fiber.) What it all comes down to is that on the ultra-processed diet, the participants overate and gained weight; on the minimally processed diet, the participants ate less and lost weight. This is the first study to demonstrate through a controlled experiment that eating ultra-processed foods leads directly to weight gain.

The post Your Clean-Eating Diet: Now Is the Time to Eat Plant-Based to Feel Healthier appeared first on The Beet.

7 Easy Ways to Reset Your Diet Habits

1. Have a Mug of Lemon Water First Thing in the Morning

Proper hydration is a year-round requirement for a healthy body, but starting your day with warm lemon water in the morning can help rehydrate and energize you after a long night’s sleep. Even better, lemon water can kickstart sluggish digestion first thing in the morning — without the help of coffee.

Before you have your first cup of joe, fill a mug with 8-12 ounces of hot water (near-boiling but not quite) and squeeze in the juice from half a lemon. Sip slowly. Warm water stimulates the gut and intestines, and lemon juice increases your natural stomach acid production, which helps you absorb more vitamins and minerals from food.

2. Try Intuitive Eating, and Walk Away from the Co-Working Snacking on Chips

Intuitive eating is essentially all about tuning into your body’s needs. Practice mindfulness at every meal to learn to recognize the signs of hunger, fullness, and satiety. Setting aside proper time and space for your next meal without distraction (meaning no phones, computers, TV, or eating on the go) can help you take note of how you’re feeling in the moment. Think about the meal bite by bite, and savor the taste, texture, and increased feeling of fullness as you go.

Be sure to honor your hunger cues, and eat when you’re truly hungry, but also recognize when you’re eating simply because you’re bored, angry, stressed, or tired (we all do it!) or just because someone else opened a bag of chips (we are guilty of this too!). In those cases, remove yourself from the food source (either your kitchen, the work pantry, or your friend with the bag of chips) by taking a walk, whether it’s around the block or a real hike in nature, or spend a couple of minutes journaling or doing gentle yoga and breathing, which can heal you more than junk food when you don’t need it can do.

3. Incorporate Raw Foods, and Get Yourself a Spiralizer

In the warmer months, raw foods provide a cooling effect on the body, which is refreshing when the mercury rises, and they leave you feeling lighter and more energized. If you don’t have one already, pick up a spiralizer or buy pre-spiralized zucchini, carrots, and squash, try your hand at pressed salads, or simply add more raw fruits and veggies to your snack rotation.

4. Fall in Love with Steaming, and Lightly Steam Your Veggies

Don’t get us wrong: We love the intense flavor and sweetness brought about by roasting a tray of veggies in the oven. But the beauty of steaming is that the vegetable or legume retains most of its nutrient content and stays super hydrated, which means more benefits for your body. Break out that bamboo steamer basket or the under-appreciated stainless steel steamer basket and start steaming your broccoli before topping it off with a little furikake. You’ll never look back.

5. Try Beet Kvass, Yes, Just Like Your Grandmother Said It.

Kvass is like kombucha’s sassy older sister — a bit earthier and saltier, but still bubbly and bright. Beet kvass is a traditional Lacto-fermented beverage with major probiotic benefits, and you can make it right on your countertop. Beets are incredibly liver-supportive, and fermenting them provides the “good” form of probiotic bacteria that can help your gut be its healthiest, not only aiding digestion, but also overall heart health and mental health as well. Beet Kvass is a great springtime sip to mix with a little sparkling water whenever you need a pick-me-up, and thanks to its lack of sugar and caffeine, it is actually a bit higher on the health spectrum than most bottled kombuchas.

6. Get on the Smoothie Train, and add Greens, Seeds, And Every Type of Fruit

As the ultimate easy on-the-go breakfast, smoothies are packed full of fiber, healthy fats, antioxidants, and plant protein — if you make them properly. To use a smoothie as a meal replacement, make sure to check all the boxes: Aim for one to two ½ cup servings of fruit, toss in some seeds (hemp, chia, and flax are all packed with immunity-boosting compounds), pick a vegetable (mix it up: try frozen cauliflower or zucchini for adding thickness, or kale, spinach, swiss chard or other dark leafy greens for fiber and carotenoids), and choose an alternative plant-based milk (oat, almond, hemp).

Add a plant-based protein powder of your choosing, and drizzle in vanilla, maple, or agave if you want an extra jolt of sweetness. Find a formula you love, then make it for breakfast—it’ll hold you over till lunch, and prevent that 11 am snack craving or hunger pang that can send you to the snack cupboard.

7. Drink Dandelion Tea

We could wax on about the myriad benefits of drinking dandelion root tea, which includes everything from protecting your liver to balancing blood sugar by helping your body break down the fats that you eat. It’s easy to find, delicious to taste, and should go into rotation with your green tea, lemon water, and coffee or latte habit.

Best time to drink it: Try a cup of dandelion tea after dinner — or even in place of your morning beverage after you’ve had your breakfast. The digestive compounds in dandelion tea are beneficial after any meal. There are several great herbal coffee alternatives out there—we love Rasa, which combines dandelion with other herbs and spices for a warming and health-supporting morning drink without the jitters.

Remember this is a two-week reboot. Needless to say, you want to avoid added sugar and stay away from processed or packaged foods.  If you can’t grow it, skip it!

The post 7 Ways to Reboot Your Diet to Stay Healthy and Feel Better Right Now appeared first on The Beet.

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 1 of recipes. Make them, 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

The post Your Sample Week of Clean Eating: 7 Days of Healthy Recipes to Feel Your Best appeared first on The Beet.

If you haven’t already subscribed to your two weeks of clean eating newsletters and downloaded the app, do it now! You’ll get 56 recipes (breakfasts, lunches, snacks, and dinners plus clean-eating desserts!) for the next 14 days.

Read on for your healthy shopping list of plant-based staples and important ingredients to get ready to cook and eat clean for the next two weeks. We promise that you’ll emerge from this period feeling and looking amazing! Here’s everything you need to make it happen!

Stay well, get even healthier and you’ll receive your first email newsletter on Monday,  March 16th.

Get the app for bonus content — our exclusive clean eating desserts (yes it’s possible to have healthier, delicious desserts) that will come to your phone every day. The Beet app already sends our Recipe of the Day alerts, which are our more popular notifications. Join now and get everything you need to eat clean,  straight to your phone.

Your 2 Week, Clean-Eating Shopping List:

The post Week 1 Shopping List For Your 2 Week Clean Eating Plan appeared first on The Beet.