Diet Archives | Vegan Universal

The Raw Vegan Diet For Optimal Health – Why Include Raw Foods to Your Diet

June 1, 2021 By Tigran Mirzoyan (Guest Author) Leave a Comment

Ever wondered why many have gravitated towards raw vegan diets?

Many people find that raw vegan food simply appeals to them more than other food options due to its inherent health benefits [1], and then there are those that are turning to the raw lifestyle to remove the toxins from their body that have built up from years of eating processed and chemical-laden foods.

If you have a desire like most of them you may have decided that you want to consume only raw vegan food, but a lot of times people may not know exactly what that actually means, hence let us first clarify what it means by the term “raw vegan food”.

A raw vegan diet consists of foods that are unprocessed, which come from plants, and that have not been heated above 118 degrees Fahrenheit (48 °C) [2]. The reason that the foods are not heated above that temperature is due to the fact that supporters of a raw food diet believe that much of the nutritional value can be lost when the foods are heated beyond that temperature.

Recommended Raw Vegan Food Diet

Your typical raw vegan diet will include but are not limited to:

Raw vegetables
Fresh fruits
Grains
Nuts & seeds
Legumes
Sprouted grains
Dried fruits
Seaweeds
Smoothies & juices

Other Raw Fad Diets

Among the raw vegan foodies, there can be those who are more selective about their raw food diet.

There are those who consider themselves as fruitarians and they only eat fruit and may incorporate some nuts. Another group is called sproutarians, which is a term that refers to people who opt for a diet that mostly consists of sprouted seeds, fruits, and raw vegetables. Also, there is a group known as juicearians and these are folks who choose to turn their fruits and vegetables into juice.

We would not recommend these raw fad diets, which can be detrimental to your health limiting your raw vegan food options! Those who embrace a diet consisting of uncooked vegan foods do not have to adhere to any of these subgroups, since most people consume a variety of raw fruits, vegetables, grains, nuts, seeds, and sprouts as well as the juices that come from them.

Raw Vegan Food & Energy

Even though raw foods are credited for their various health benefits for the human body, some can be skeptical whether foods in their raw state can elevate energy levels, boost muscle tone, and reinvigorate the mind.

While the general take is that high carbohydrate foods boost energy levels, the sugar in them alone does not compensate for the delicate combination of vitamins, minerals, and phytochemicals responsible for achieving optimum health and dynamism. Raw foods, however, can achieve this.

Sugar-rich foods and beverages are detrimental to our health, where their simple carbohydrates provide the body with readily available energy that quickly boosts blood sugar levels, creating a short-lived “sugar-rush” that leaves the body fatigued and craving more sugar.

Alternatively, foods rich in complex carbohydrates, such as grains, beans, vegetables, and some fruits, provide the body with a long-lasting, steady influx of energy that can keep us going throughout the day [3].

The phrase ‘nutrition to calorie ratio’ is used by nutritionists to refer to how many nutrients fit into a calorie’s worth of food. When foods are cooked, they release locked carbohydrates, providing more calories at the expense of nutrients that are destroyed by heat.

Raw foods, however, offer a lot more nutrients relative to their calories. A diet that includes a wide range of vegetables, fruits, grains, beans, and seeds which consist of foods such as bananas, sprouted lentils, avocados, coconut meat, hemp & flax seeds, walnuts, oats, squash, can supply optimal amounts of calories, nutrients, and antioxidants.

Stay hydrated with plenty of water, and avoid alcohol and caffeinated drinks, which temporarily stimulate the brain but leave the body exhausted once it wears off. Replace them with healthy juices with greens & herbal infusions for long-term health and to stay healthy and possibly disease-free!

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References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635096/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2486444/
https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

Surprising Foods That You Thought Were Vegan–But Not

October 31, 2020 By Jessica Mason (Guest Author–Kitchen Habit) Leave a Comment

For many of us vegans, it’s so much more than healthy eating; it’s a way of living. In general, veganism involves abstaining from the use of animal products from all aspects of life. This includes food, clothing, and other man-made products, besides refraining from other activities which exploit animals.

If you’ve been eating vegan for a while, then you may have already honed in on what to eat and what not to. Meaning it’s pretty easy to distinguish whether a product is derived from animals or not, right?

Not always, in which case we hope this post will give you an idea about a few products which are commonly mistaken as vegan, except a fruit we have listed here that seems to be on the opposite end!

Muddy Waters

There are many food products on the shelf, suitable for vegans. While most of these are made to appear pretty obvious that they are free from animal products, others aren’t so clear.

The following are some of the foods that can commonly be mistaken as vegan. These are foods that a lot of people may think vegan, but in actual fact are not, though a few can be arguable.

1 – Bagels

Are bagels vegan? It’s hard to believe a bagel which is anything other than a plain and simple staple food is not suitable for vegans. But, a lot of these baked goods contain the ingredient L-cysteine. This is an amino acid that helps improve the texture of the bread and aids in the baking process.

While this amino acid may work well in what it does, it’s a product that’s derived from poultry feathers and hog hair. A lot of companies have now switched to using synthetic L-cysteine. But, not all have, so just be careful.

2 – Apple Juice

This one is a little hard to digest (pardon the pun). Apples are a naturally grown fruit, which is obviously vegan. So, it’s not odd to assume that apple juice would be vegan. But, it’s not the actual nectar which is the issue; it’s what added to it during the manufacturing process.

Not all apple juices are non-vegan. But quite often they will include isinglass or a similar clarifying agent that is animal-derived and should be avoided. So the next time before you throw some apple juice into your blender to make a delicious smoothie, just make sure that it’s really vegan.

3 – Chocolate

Nooooo way! Sadly, yes for some. While cocoa is vegan, many other ingredients it’s combined with, aren’t. Unfortunately, a lot of regular chocolate contains milk or milk products. This can even be the case for some dark chocolate brands, so be sure to check carefully.

It’s not all bad news though, and you definitely don’t have to give up on chocolate when you are vegan. There are lots of vegan chocolate brands on the market, and even some traditional chocolate brands are 100% vegan.

4 – Wine and Beer

Can be a sad but true fact especially for the oenophiles and beer devotees. One of the main clarifying agents used in both beer and wine is isinglass – a fish-derived gelatin-based substance. Another couple of non-vegan ingredients found in certain wines are egg whites and casein. These aren’t always listed on the bottle, so you may want to do your research first.

There are many reputable companies out there who recognize the needs of the vegan community. As such, there are still a good number of choices for vegans. These are quite easy to find by doing a quick online search.

5 – Worcestershire Sauce

The tanginess and the depth of flavor that come with a dash of Worcestershire sauce can be too much for some to be deprived of it. Yet traditional recipes for the sauce include anchovies (small forage fish), which for a vegan, are off-limits.

Thankfully, you don’t have to go without it and like most food there are lots of vegan-friendly varieties out there. Everyone can get their Worcestershire sauce fix, and you can even make your own!

6 – Veggie Burgers

Just because it’s ‘veggie’, doesn’t necessarily mean it’s vegan. These are one of the most commonly mistaken vegan foods. These products can contain eggs or dairy, but you don’t have to get disheartened since there are many vegan burger brands, just be sure to double-check before purchasing.

7 – Figs

Wait, what? Figs??… This is perhaps the strangest one on the list, and a one of controversy. The only reason why we included this in the article is to clarify things, so that you would know what goes behind the process of pollinating figs.

First of all, figs are technically not a fruit ― they are inverted flowers. Despite figs that look like a naturally produced fruit, some figs, to become edible, it must first be pollinated by female wasps.

There are male & female trees that produce figs but only figs produced by female trees are edible.

The figs produced by male trees (caprifig) are inedible by humans and is used exclusively for pollinating other edible figs thus making it irrelevant whether vegan or not.

Note that these are the type of figs where female wasps use to lay eggs.

On the other hand, when a female wasp enters into a long female fig, it’s not accommodating for the wasp to lay eggs and the wasp dies being trapped inside unable to break free. This is required for some female figs to pollinate and get ripened.

The figs produce a protein-digesting enzyme called ficain which digests the dead wasp and they absorb the nutrients to create the ripe fruit. The crunchy bits in figs are seeds and not the remains of wasps. So, no, those figs you bought at the store are not full of dead wasps!

In fact, there are many commercial figs that do not require wasps to pollinate and most U.S.-grown figs are self-pollinating, so they’re wasp-free!

So after considering all the facts above, are figs vegan? Well, as far as our own opinion is concerned (which we always align with the definition of veganism: “as far as is possible and practicable”) we can’t find any justifiable reason to consider them as non-vegan. The cycle is completely natural, and takes place only in some varieties, and most commercial figs do not require wasps to pollinate.

8 – Orange Juice

Another food, people often get caught out with thinking it’s vegan when it isn’t is orange juice. Any orange juice that’s pure and unfortified is vegan. But often, these drinks have extra micro-nutrients thrown in that may not be vegan.

Some forms of vitamin D are not vegan. Vitamin D2 is always vegan, but vitamin D3 may be derived from sheep’s wool.

9 – Pasta and Noodles

It’s an easy one to forget as it seems too plain to be an issue. But, if you think about it, some pasta and noodles are made using eggs. Another non-vegan ingredient you may come across in colored pasta is squid ink.

These days most dried pasta and noodles you can buy are vegan so you have a lot of options, but just check the label to make sure.

Conclusion

For those who are new to the world of veganism, at first glance it may seem daunting thinking that you can’t eat anything. But, that really is not the case living in an era where more people are transitioning into a vegan lifestyle and more vegan products coming into the market ever so often

You just need to do a bit of homework and plan out a few meals according to your budget, making sure you stay healthy and suit your palate.

Just be careful when you’re choosing products as some products may seem to be vegan-friendly, whereas when taking a closer look, they aren’t.

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Introducing PB Chocolate Vegan Protein Powder!

July 31, 2020 By Jack Schrupp (Founder Drink Wholesome) Leave a Comment

Vegan Protein Powder Made with 6 Real Food Ingredients!

If your protein powder is full of additives or tastes like chalk, you haven’t heard of Drink Wholesome Vegan Protein Powder. The New Hampshire start-up makes a delicious peanut butter chocolate vegan protein powder with just 6 real food ingredients: chickpeas, peanuts, coconut, cocoa, sea salt, and monk fruit. We list these ingredients – in big, bold font – on the front of the package. What you see is what you get, no funny business.

You won’t find artificial sweeteners, colors, preservatives, anti-caking or gelling agents, emulsifiers, stabilizers, or thickeners in our protein powder.

Drink Wholesome’s additive-free plant-based protein powders were formulated with endurance athletes in mind. “We don’t use ingredients you can’t pronounce, or find in your kitchen”. I formulated Drink Wholesome’s recipes while ski racing in college, “I was looking for a protein powder without added junk that actually tastes good. When I could not find one, I made my own”.

Drink Wholesome launched during the COVID-19 pandemic, and hopes to release more flavors this year, including highly-anticipated matcha and vanilla flavors. 14 servings of our vegan protein powder costs $26.60 with free shipping, or $23.94/month if you subscribe. You can order free samples.

10 Health Benefits & Nutrition of Turmeric

April 5, 2020 By Dishan Mendis Leave a Comment

Famous as a spice, medicinal agent, cosmetic, and textile dye, turmeric is amazingly a versatile ingredient indigenous to Indian subcontinent and Southeast Asia. It is a member of the ginger family and has a deep orange flesh, which is covered in a thick brown skin.

Though turmeric is mostly used as a spice, it has a rich history as an ayurvedic healer, a holistic approach to health that has been used for more than 2000 years in Indian ayurvedic and Chinese medicine.

It has commonly been used for wound healing, pain relief, menstrual difficulties, relieve from poisoned food, rheumatoid arthritis, dispel worms, digestive issues, to strengthen the overall energy of the body, purify blood, for skin conditions, for smallpox, chickenpox, liver ailments, as an antioxidant and an anti-inflammatory agent.

Among its most important properties, turmeric contains curcumin, the principal curcuminoid of turmeric, which is known to have many health benefits and has been used as a medicinal aid and an ingredient in dietary supplements, cosmetics, and as a food additive for centuries in Asian countries.

Turmeric/Curcumin Daily Intake

According to research data 500–2,000 mg of turmeric per day is generally acceptable.

However, JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the acceptable daily intake value of curcumin is 1.5 mg (1–3 mg) /kg of body weight [1].

Turmeric/Curcumin Nutrition Facts per 100g

Calories = 354 (1482 kJ) DV = 18%
Protein = 7.8g DV = 16%
Carbohydrate = 64.9g DV = 22%
Saturated Fat = 3.1g DV = 16%
Omega-3 fatty acids = 482mg
Omega-6 fatty acids = 1694mg
Vitamin C = 1.7mg DV = 3%
Vitamin E (Alpha Tocopherol) = 3.1mg DV = 16%
Vitamin B6 = 0.1mg DV = 6%
Vitamin B6 = 0.1mg DV = 6%
Iron = 2.8mg DV = 16%
Magnesium = 13mg DV = 3%
Phosphorus = 18.1mg DV = 2%
Potassium = 170mg DV = 5%
Zinc = 0.3mg DV = 2%
Manganese = 0.5mg DV = 26%
Phytosterols = 5.5mg

Source: USDA

Let’s see some of the best health benefits turmeric has to offer,

10 Health Benefits of Turmeric/Curcumin

1) Turmeric and Curcumin May Lower The Risk of Cardiovascular Disease

As you may know, cardiovascular disease (CVD) is currently the most common cause of mortality worldwide

According to one analysis done which included 649 patients, curcumin in turmeric considerably reduced serum low-density lipoprotein cholesterol (LDL-C) or commonly known as “bad” cholesterol and triglyceride levels (TG / which increase risk of heart disease) compared to those in the control group [2]

Thus turmeric may have the capacity to protect patients at risk of CVD by improving serum lipid profile.

Furthermore, according to the findings of preliminary studies, curcuminoids in turmeric may reduce the risks of heart attacks, bypass patients have, after surgery [3]

2) May Provide Relief for Arthritis

Curcumin in turmeric has traditionally been used for its anti-inflammatory effects

According to a 2016 industry-sponsored analysis of randomized experiments, 1,000 mg a day of curcumin lessened osteoarthritis (the most common type of arthritis) pain and inflammation similar to nonsteroidal anti-inflammatory drugs (NSAIDs) [4]

Another 2016 study showed that curcumin might aid in preventing bone deterioration in people with RA (rheumatoid arthritis) which is a chronic inflammatory disorder.

3) As an Acne Treatment and for Healthy Skin

A contributory cause of acne is bacteria known as Propionibacterium acnes, which lives primarily on fatty acids in sebum secreted by sebaceous glands, the most abundant bacteria found on human skin.

The 2013 Chemical and Pharmaceutical medical journal published by the Pharmaceutical Society of Japan showed that curcumin has potent antibacterial activity against a number of bacteria which includes P. acnes when mixed with lauric acid [5]

Curcumin also has powerful antioxidant properties and has the potential to boost the antioxidant capacity of the body to a large extent. This neutralizes free radicals (acting as a free radicals scavenger) on its own but also improves your body’s own antioxidant enzymes.

Antioxidants preserve the skin by curbing free radical production, which prevents it from degenerating the skin. They can reduce sun spots, help combat discoloration and wrinkles associated with aging, fight against skin cancer, and calm skin inflammations. Antioxidants also help in replenishing the skin with hydration and improving moisture retention to assist in revitalizing dull skin.

Another benefit of curcumin seems to be the protection it provides for skin from radiation damage, decreasing the skin irritation that usually occurs after radiation treatments for breast cancer. Overall, curcumin appears to be a favorable healing agent for radiation-induced dermatitis (radiation skin damage) due to breast cancer treatments [6]

4) Ease Depression and May Improve Brain Function

As we learned before curcumin is a natural anti-inflammatory and antioxidant and it can affect several processes in the body.

This has a lot of benefits related to depression since those who are under depression have considerable inflammation and oxidative stress, that can impact all major organs in the body, inclusive of the brain.

Chronic inflammation can lower the levels of serotonin (which regulates anxiety, happiness, and mood) and dopamine (the feel-good neurotransmitter) that can lead to deterioration of certain parts of the brain.

It is likely that the influences of antioxidant and anti-inflammatory properties of curcumin can reinstate these chemicals & neurotransmitters to preserve the functioning of the brain, consequently making improvements in mood and motivation.

Curcumin also increases the levels of the brain hormone BDNF, which boosts the growth of new neurons and combats various degenerative activities in your brain.

5) Could be Useful in Preventing or Treating Type 2 Diabetes

According to a study done in Thailand with 240 people, curcumin inhibited prediabetes from advancing to diabetes.

Approximately 16% of the 116 people on placebo (inactive treatment) progressed to type 2 diabetes within 9 months. No one in the group receiving 250 milligrams of “curcuminoids” daily by supplements advanced to type 2 diabetes.

When taken by mouth, curcumin may also help people with diabetes control their blood sugar levels by decreasing the blood glucose levels to a more manageable level.

Curcumin tends to provide significant benefits for both type 1 & 2 diabetes. Curcumin preserves beta cells, which produce and secrete insulin which otherwise would cause type 1 diabetes. Studies have shown that beta cells multiplied faster and had a longer life with those who took curcumin

Curcumin has also shown to improve insulin function by reducing insulin resistance which is the cause of type 2 diabetes by helping insulin get into cells.

6) Curcumin Might Help You to Fight Off Flu and Reduce Cough

Medical researchers often warn about mutating flu viruses that may trigger epidemics. Thus anti-inflammatory, antiviral, antimicrobial, and antibacterial properties of turmeric root is a useful herbal remedy for a number of viral diseases.

Curcumin can minimize viral replication by more than 90% of cells exposed to the influenza variants, as shown in a 2009 study. Not only curcumin reduced viral cell proliferation in host cells but also appeared to shield other cells from infection.

Curcumin may also be effective for various conditions, like dry cough

7) May Work as a Pain Relief and Help Ease PMS Symptoms

Turmeric as a medicinal remedy has been used to aid in alleviating different forms of pain. Although findings have been inconsistent, there is reason to assume that turmeric consists of active ingredients which may offer at least some relief for those dealing with a variety of painful conditions, ranging from inflammation and gastric irritation to migraine headaches and pain endured after surgery.

Some reports have shown that in some cases, turmeric may have a pain-reducing capacity comparable to that of prescribed and over-the-counter medications.

Researchers observed in a medical trial [7] a decrease in PMS symptoms after participants were treated with curcumin, the active agent of turmeric.

The research noticed mood indicators (tiredness, irritability, anxiety), physical symptoms (gastrointestinal discomfort, headaches), and characteristics of behavior (tiredness, changes in appetite, loss of energy).

Results showed a substantial reduction in symptoms after supplementing over three menstrual cycles, attributing its potential for treating PMS

8) Turmeric Health Benefits for Liver

Turmeric and its refined extract curcumin are also used extensively to treat liver diseases due to their supposed anti-inflammatory and antioxidant effects.

It can stop your liver from being harmed by toxins because of its powerful antioxidant capabilities. This could be good news for people who are taking strong medications for diabetes or other health problems that could damage their liver with prolonged use.

Nonetheless, do note that turmeric can be a rare cause of damaging the liver, and there needs to be more examination for its safety and effectiveness if administered over a prolonged period in fairly large doses [8].

9) Turmeric May Reduce the Risk of Cancer

Turmeric is suggested as a potential cure for cancer. There’s some evidence that in a number of cancers, curcumin in turmeric can destroy cancer cells.

Evidence has demonstrated low rates of some cancers in countries where people consume more curcumin. This is over extended periods of time at curcumin amounts of around 100 mg to 200 mg a day.

A few laboratory experiments have also found curcumin has anti-cancer effects on cancer cells. It does seem capable of killing cancer cells and preventing more from increasing. It has the strongest impact on breast cancer, colon cancer, gastric cancer, and cancers of the skin.

10) Turmeric Could Help with Digestive Issues and Improve IBS (irritable bowel syndrome) Symptoms

Turmeric can aid in healthy digestion due to its antioxidant and anti-inflammatory activities.

Lately, turmeric has drawn interest for its ability to relieve IBS (irritable bowel syndrome) symptoms. IBS is a prevalent digestive tract disorder that triggers symptoms such as aches in the abdomen, diarrhea and constipation.

A 2004 preliminary study showed that humans with IBS who administered 2 tablets of turmeric daily for 8 weeks experienced reductions in stomach pain and better bowel functioning [9].

You can consume turmeric as a spice in powdered form, add it to rice, for pickle, as tea, for smoothies & juices, make mustard, or sprinkle a pinch on salads.

Below we have shared a turmeric, ginger, and lemon juice recipe video for you to get the most out of turmeric…enjoy folks!!

Video credit: Sandi Jacobs

References:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/

3 https://www.nccih.nih.gov/health/turmeric

4 https://www.ncbi.nlm.nih.gov/pubmed/27533649

5 https://www.ncbi.nlm.nih.gov/pubmed/23546001

6 https://clinicaltrials.gov/ct2/show/NCT01042938

7 https://www.ncbi.nlm.nih.gov/pubmed/26051565

8 https://www.ncbi.nlm.nih.gov/books/NBK548561/

9 https://www.ncbi.nlm.nih.gov/pubmed/15673996

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10 Best High Potassium Vegan Food

September 13, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

As you probably know, potassium (shown on the periodic table under the symbol K) is a soft, silvery-white mineral. In the human body, it acts as an electrolyte, and is crucial in the contraction of muscles, keeping the heartbeat steady and regular, and assists in proper nerve functioning [1].

One of its most helpful attributes in today’s world of highly processed, salt-laden food is its ability to act as a buffer for sodium, counteracting and blunting its harmful effects on blood pressure. If you’re keen on your salty food or concerned about your blood pressure generally, then making sure to include potassium-rich vegan food sources in your diet can be really beneficial.

Benefits of potassium also include helping cells absorb nutrients and get rid of waste, promotes strong muscles, aids in the maintenance of good bone density, and also reduces the risk of kidney stones, strokes, cardiovascular disease, and type II diabetes [2].

As you can see, it’s definitely something you would want to add into your daily consumption and the recommended daily potassium intake is 3500mg per day [3].

Plants use potassium to open and close the stomata on their leaves to regulate CO2 uptake for photosynthesis – making them an ideal source for this vital mineral.

Let’s explore the top 10 high potassium plant-based food!

1) Molasses

Potassium: 1464 mg (per 100g) [4]
Daily value: 42%

To make cane syrup, sugar cane is mashed to extract the juice and then boiled down to concentrate it. Boil it again, and you’ve got molasses, boil it a third time, and you get blackstrap molasses, that dark, viscous liquid with its characteristic strong flavor. Each time you boil down and concentrate the cane syrup, it gets lower in overall sugar content, but with a higher concentration of vitamins and minerals, including potassium.

Aside from being an excellent natural source of potassium, blackstrap molasses is also packed with iron, manganese, calcium, magnesium, and antioxidants such as polyphenols. Further, blackstrap molasses help stabilize blood sugar levels and therefore useful for diabetics and its iron and calcium content make it good for strengthening bones and reducing the risk of anaemia.

For vegans, it’s a useful substitute for honey in many recipes, and can be used in the baking of cakes, cookies, biscuits, brownies, muffins, and pies. It can also be used in sweet treats like homemade energy bars and flavorsome desserts and works especially well as a glaze thanks to its consistency. It’s also a great addition to salad dressings and in seasonal drinks and hot beverages.

2) Dried Apricots

Potassium: 1162 mg (per 100g) [5]
Daily value: 33%

Because they’ve been dehydrated, dried apricots are a highly concentrated source of nutrients – including potassium, iron, vitamin A and antioxidants. They’re ideal for busy people who need a handy, portable, high-energy healthy snack to keep them going, or to satisfy that occasional sugar craving without resorting to unhealthy sweets!

They’re also packed with fiber for a healthy digestive system and have been found to promote better eye and skin health as well. If you’re keen on baking, they make an interesting addition to oatmeal cookies or muffins!

They can also be added to fruit salads to add an interesting twist.

3) Tomato Paste

Potassium: 1014 mg (per 100g) [6]
Daily value: 29%

Every keen cook should have a few tins, tubes or sachets of tomato paste or puree on hand to add flavor to many dishes. Not only are they are a concentrated source of potassium, but also contain all the beneficial components found in fresh tomatoes, including fiber, iron, copper and vitamins A, C, and E.

The tomato’s most famous beneficial antioxidant, the carotenoid Lycopene which gives them their deep red color is actually more bioavailable (more easily absorbed by the body) in tomato paste form than from fresh tomatoes [7]. Tomato paste and puree consumption is associated with better immunity, eye health, and red blood cell functioning. They also assist in fighting aging thanks to all those antioxidants.

In the kitchen, they have an almost endless variety of uses, from hearty stews, soups and curries, to tasty pasta and rice dishes – not forgetting those delicious vegan pizzas!

4) Beet Greens

Potassium: 1014 mg (per 100g) [8]
Daily value: 29%

Beetroots are renowned for their amazing range of health benefits but their leaves pack an incredibly powerful nutritional punch!

One of the best sources of potassium, they also contain vitamins A, B2, C, E, and K, as well as plenty of fiber,

manganese, magnesium, iron and calcium. Like a root vegetable, beetroot greens are a rich source of nitrates, which can help to lower blood pressure, keep vein and artery walls healthy, and even boost athletic and mental performance. In addition, beet leaves help to fight cancer and inflammation and improve digestive health.

Beet greens can be used raw in salads and smoothies or served hot with rice, pasta or potato dishes.

5) Raisins

Potassium: 744 mg (per 100g) [9]
Daily value: 21%

Often described as ‘nature’s candy’, raisins are dehydrated grapes or currants which provide a concentrated source of energy and can either be consumed as a handy snack or used in baking. Aside from potassium, they’re also a great source of iron and can, therefore, be helpful for those prone to anaemia. They provide a rich source of fiber to aid in digestion, antioxidants, several vitamins, as well as electrolytes and trace minerals.

Use them as a tasty addition to salads, or sprinkle some with your morning oatmeal or cereal as a natural sweetener. They’ve been a popular staple in the baking of breads, cookies, and muffins for many years, or can simply be eaten as is when you’re in need of a quick energy boost.

6) Almonds

Potassium: 733 mg (per 100g) [10]
Daily value: 21%

Just a third of a cup of almonds contains around 350 mg of potassium, accounting for about 10% of your daily requirement. Like most nuts, they’re a great source of other minerals like calcium, magnesium, manganese, zinc, and iron, as well as fat-soluble vitamins A and E.

In the kitchen, almonds are a versatile superfood that can be used in a number of ways and depending on where you live, they’re often more affordable and readily available.

They’re also an excellent source of proteins and fiber and can help protect cells against oxidative stress, control blood sugar levels and help to lower blood pressure. They have been associated with a reduction in LDL – what we commonly call the ‘bad’ type of cholesterol. An easy way to incorporate them into your diet is by having it as a snack or packing a small handful with your lunch for the day.

7) Prunes (dried plums)

Potassium: 732 mg (per 100g) [11]
Daily value: 21%

We’ve long associated prunes (which are essentially sun-dried plums) with their ability to aid digestion and relieve constipation thanks to their high fiber content – but they are also an excellent source of potassium, vitamins B and K, as well as calcium, magnesium, manganese, and retinol (commonly known as vitamin A) – which promotes good eyesight as well as healthy, supple-looking skin and hair.

These unassuming, wrinkly-looking fruit can help lower blood pressure, keep bones strong and protect against osteoporosis, reduce the risk of heart disease, and are an exceptional source of antioxidants. In fact, prunes have been found to contain more than twice the levels of beneficial antioxidants than blueberries!

Like raisins, they’re a great natural source of iron, so are a useful and tasty addition to the diet of anyone at risk of anaemia. Enjoy them as a quick snack on their own, incorporate them in smoothies or juices, in stews, oatmeal or cereal, or use them as a topping for waffles or pancakes. For keen bakers, there are a number of delicious vegan tart recipes out there which make use of prunes as a major ingredient.

8) Dark Chocolate

Potassium: 715 mg (per 100g) [12]
Daily value: 20%

If you’ve ever had the opportunity to savor really good dark chocolate, you’ll understand that there’s something special going on here! Known for its ability to enhance mood by releasing endorphins in the brain, dark chocolate is also a great source of potassium – as if you needed another reason to indulge!

It also boasts an impressive range of antioxidants, such as polyphenols and flavonoids like catechins, minerals such as zinc, iron, phosphorous, magnesium, and vitamins B, E and K.

As such, the consumption of dark chocolate and cocoa powder has been associated with a number of health benefits, including protection against free radicals, improved blood flow, lipid profile, and reduced blood pressure. It may also help to improve brain function and increase insulin sensitivity, lowering the risk of type II diabetes.

Check here for our review on vegan chocolate brands.

9) Peanuts

Potassium: 705 mg (per 100g) [13]
Daily value: 20%

As you might know, peanuts are not actually nuts, rather a member of the legume family of ‘groundnuts’. Like all legumes, they’re associated with an abundance of health benefits – ideally consumed in their whole, unprocessed form. These little protein powerhouses are rich in healthy fats as well as complex carbohydrates and a host of nutrients, including vitamin E and several of the B vitamins, iron, calcium, copper, magnesium, manganese, zinc, and folate.

They’ve been shown to promote healthy skin, lower the risk of diabetes, stroke and heart disease and enhance memory, and may also be useful for weight loss and during pregnancy.

Chopped peanuts can be used as a delicious, crunchy topping for a variety of sweet and savory dishes, and you’ll find recipes using them as an ingredient in everything from baked goods and desserts to pasta dishes and salads. You can add them whole to cereals or oatmeal, or blend them into sauces, spreads, dips, and dressings. They can also act as an affordable substitute for more expensive nut varieties in most nut-based dishes. With so many uses, it’s hardly surprising that peanuts are the most consumed ‘nut’ in the world!

10) Cashews

Potassium: 660 mg (per 100g) [14]
Daily value: 19%

Crunchy and delicious cashew nuts can be consumed in their whole form and cashews are being widely used to make a range of vegan dairy alternatives like cashew milk, cheese, ice cream, and even yogurt.

They are packed with nutrients that can help you achieve robust health – including vitamins B, E and K, antioxidants, and minerals like iron, copper, magnesium, selenium, calcium, and zinc. They can provide a quick energy boost, and have been shown to help lower blood pressure, reduce LDL cholesterol, and promote better glucose management. They help support a healthy immune system, strengthen muscles and bones, and maintain good eye health as well.

They can be enjoyed as a handy snack, used in baking, added to salads, and used in your favorite desserts, cereals or oatmeal. As one of the most popular nuts worldwide, the list of recipes using cashew nuts is always growing – especially in vegan takes on comfort foods like ‘mac & cheese’!

References:

1 https://medlineplus.gov/potassium.html

2 https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h7

3 https://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf

4 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients

5 https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

6 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

7 https://www.ncbi.nlm.nih.gov/pubmed/9209178

8 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170376/nutrients

9 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

10 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

11 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients