Despite widespread access to plant-based foods, the majority of individuals fall short of meeting daily recommendations for fruits and vegetables. In fact, data shows that fewer than one in ten adults consume the suggested amounts. This gap is significant, as plant foods provide essential nutrients that support key aspects to overall health. Incorporating a greater variety of plant-based options into the diet is a critical step toward improving overall nutrition and long-term health.
Did you know? Plant-based foods can be found in four out of the five major food groups: fruits, vegetables, grains, and even some protein sources (like beans, nuts, and seeds). Whether you’re eating a crunchy carrot or a spoonful of oatmeal, plants are bringing powerful benefits to the table. Below is a closer look at some of the most important nutrients found in plants and why they matter.
Fiber:
- A non-digestible carbohydrate that plays a vital role in digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. It also contributes to heart health by aiding in the removal of cholesterol from the body and can support weight management by supporting satiety. Fiber is predominantly found in whole plant foods.
- Top Sources: Apples (with peel!), lentils, black beans, oats, whole grains
- Note: The more processed a food, the more fiber it usually loses – example are whole apples compared to applesauce
Antioxidants (Vitamins A, C, E):
- Help protect the body’s cells from oxidative stress, which can result from environmental exposures, physical exertion, or poor lifestyle habits. These nutrients often function synergistically and are most effective when consumed as part of a diverse diet.
- Vitamin A supports vision and immune function.
- Vitamin C plays a role in immune function, collagen synthesis, and iron absorption.
- Vitamin E acts as a fat-soluble antioxidant that protects cell membranes from oxidative damage.
- Top Sources: Berries, citrus fruits, bell peppers, dark leafy greens, nuts, seeds, and plant-based oils
Iron:
- Essential for the transport of oxygen throughout the body and is a key component of energy metabolism. There are two forms of iron in the diet:
- Heme iron, which is found in animal products and is readily absorbed.
- Non-heme iron, which is found in plant sources and has lower bioavailability but can be enhanced when consumed with vitamin C.
- Top Sources: Spinach, enriched grains, chard, lentils, soybeans, and quinoa
Zinc:
- Supports immune function, cellular repair, protein synthesis, and DNA formation. While zinc from animal products is more bioavailable, a variety of plant foods also provide this essential mineral.
- Top Sources: Tofu, chickpeas, beans, nuts, seeds, oats, and whole grains
Magnesium:
- Plays a role in over 300 biochemical reactions in the body. It is necessary for muscle contraction, nerve signaling, protein synthesis, and bone development. Inadequate magnesium intake may lead to symptoms such as muscle cramps, fatigue, or sleep disturbances.
- Top Sources: Dark leafy greens (e.g., spinach), pumpkin seeds, legumes, almonds, and whole grains
Water:
- Many fruits and vegetables are naturally high in water content, contributing to overall hydration. Water is essential for regulating body temperature, facilitating nutrient transport, supporting digestion, and maintaining cognitive and muscular function. Including hydrating plant foods in the diet can help support fluid balance, particularly in active populations.
- Top Sources: Cucumber, watermelon, lettuce, celery, strawberries, oranges, tomatoes, and zucchini
Plant-based foods offer a wide array of nutrients that play an integral role in human health. In addition to the nutrients listed above, plants also supply potassium, folate, phytochemicals, and other beneficial compounds. A well-balanced diet should emphasize variety, moderation, and inclusion of both plant and animal foods where appropriate. Prioritizing plant-based options within daily meals can help you to feel AMAZING every day! Shop our Amazing Grass products!
