Eat Healthy

12 Plant-Based Foods and Their Benefits

A plant-rich diet has innumerable health benefits and research confirms that it has a positive impact on the environment as well. A diet based on whole grains, vegetables, and fruits can significantly improve our carbon footprint. Let’s have a look at what you can eat from the vegetable family, if you switch to plant-based foods. These are some extremely healthy, nutrient-rich vegetables to include to your diet:

Green Beans

Low in calories, green beans are a rich source of vitamins, fiber and silicon. They help you maintain strong and healthy bones. They are rich in soluble fiber and boost metabolism as well as promote fat burning. Those who consume green beans regularly are potentially at a lower risk of being obese.


It is a rich source of vitamins and minerals, and high in fiber. It’s great for our digestive health. Apart from Vitamin C, it contains carotenoid and flavonoid antioxidants, which prevent cell damage and inflammation.


They are rich in beta carotene and vitamin A and eating carrots ensures good eye health apart from keeping blood sugar levels in check. Vitamin K and calcium present in carrots makes it a superfood for good bone health.

Bitter Gourd

Bitter gourd or bitter melon is a rich source of vitamin c and it also contains Vitamin A, folate, potassium, iron and zinc. It’s a great weight loss food that controls blood sugar levels and reduces cholesterol.


It’s a rich source of vitamins A and C, and also beta carotene. It promotes good eyesight and helps you achieve your weight loss goals. The antioxidants present in pumpkin slows down the process of ageing.


It’s one of the healthiest plant-based foods you can eat and make it a part of your fiber and protein-rich diet. Reduced inflammation helps prevent diseases. Additionally, a healthy immune system, healthy vision, better blood sugar levels, healthy brain and heart function are some of the benefits offered by broccoli.


As a rich source of soluble and insoluble fibers, okra promotes gut health, boosts memory and controls blood sugar levels. Antioxidants like beta carotenes, xanthein, and lutein and high vitamin C content make okra a superfood for good eye health and immunity.


It’s a rich source of potassium, iron, magnesium, zinc and folate. It supports your liver function, improves physical performance and helps you maintain a healthy weight. Studies have highlighted how beetroot juice may help reduce blood pressure levels.


If you are looking for a nutrient-rich superfood that improves your blood flow, radish is a perfect addition to your plant-based diet. Since it is rich in B-complex vitamins, vitamin C and folic acid, it’s great for your skin and heart. It prevents diabetes and has antifungal properties.


A nutrient powerhouse, spinach is one of the most popular leafy greens in any diet. It’s a rich source of vitamin K that promotes bone health, Vitamin C and Vitamin A. It is anti-inflammatory, low in calories, helps improve eye health and is a powerful antioxidant. It aids digestion and helps you slow down the signs of ageing.


It’s a nutrient-dense vegetable that can be eaten raw or cooked and is low in calories. Hence, it is perfect for a weight loss diet. The antioxidant properties of onion help improve the condition of your skin and hair. It improves your body’s immune function and iron absorption. Consequently, they boost your metabolism and help maintain fluid balance. Anthocyanins present in onions may reduce the risk of developing heart ailments, if we consume it on a regular basis.

 Sweet Potatoes

They are extremely high in fiber and are a nutrient-dense root vegetable. The antioxidant properties of sweet potatoes protect the body’s cells from damage caused by free radicals. They contain Vitamin A, C, B Vitamins, iron, calcium and selenium. It prevents or helps with constipation. It is also a great option for building greater immunity from various diseases and infections.

Also Read: the difference between plant-based diets and veganism

When you eat plant-based foods, you will notice a significant change in your energy levels.


The priority, in this blog, is to supply the reader with clear and unambiguous information. However, neither The New Me nor Gagan Dhawan makes promises, or guarantees regarding the completeness of the information found here. The content is not a replacement for advice of a licensed professional. The opinions expressed in this blog are solely that of the writer’s.

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