20 FOODS OF PLANT ORIGIN AND THEIR CHARACTERISTICS - NUTRITION - 2024

The plant foods are represented by Quinoa, cherry, wakame and lentils, among others. These foods are those that are derived directly from a substrate, such as soil, where plants, fungi or algae grow. Of these, its leaves, roots, seeds or fruits can be edible.

Their importance in the daily diet is irrefutable, because they are a natural source of nutrients, fiber, vitamins, folic acid, proteins and unsaturated fats. Likewise, they are not only vital to have a healthy body, but also contribute to the maintenance of the different systems of the body.

Carrot and broccoli. Source: pixabay.com Cherries. Source: pixabay.com

Many are the benefits of fruits, cereals, seeds and legumes, among others. For example, the fiber in legumes contributes to the excellent functioning of the digestive tract.

Likewise, folic acid, contained in chickpeas, contributes to the formation of red blood cells. Another benefit of the regular intake of vegetables is that it reduces the risk of cardiovascular, respiratory and immunological diseases and they are even attributed anti-cancer properties.

List of plant-based foods

-Fruits

Fruits can help minimize the risk of osteoarthritis and cardiovascular disease. They are a source of water, carbohydrates, fiber, vitamins and proteins. In addition, they are rich in mineral salts such as calcium, potassium, iron and magnesium.

Cherries

This fruit contains, among other nutrients, vitamins K, A, C and B. It is used as an anti-inflammatory and to fight infections.

In recent studies, quercetin and ellagic acid, found in cherry, have been associated as effective compounds in the treatment of cancer. These slow down the spread and development of tumors, without affecting healthy cells.

Regular consumption of this fruit helps reduce uric acid, due to the anthocyanins it contains. Likewise, traditional medicine is widely used for its benefits for the colon and heart.

Kiwi

Kiwi is used as part of the treatment for respiratory tract diseases. Also, it helps lower cholesterol and control blood pressure. This is due to the vitamins, minerals, and phytonutrients it contains. In addition to this, it has vitamin C, potassium, fiber and antioxidants.

Strawberries

This fruit has high levels of vitamin C, so specialists recommend consuming it, to cover the levels of this vitamin in the body. Thus, it could reduce the risk of developing cardiovascular diseases, as it helps to lower blood pressure.

Blueberry

Cranberry is an excellent source of nutrients and compounds that stimulate the immune system, such as flavonoids and phenolic acids. Because it contains tannins, this fruit is attributed antidiarrheal properties.

In addition, some studies indicate its ability to create resistance against some microorganisms, such as bacteria or fungi.

-Vegetables

They are foods with high nutritional content, which provide few calories. Vegetables contain fiber, minerals, and vitamins, which help in maintaining optimal health.

Carrot

Carrot (Daucus carota) Source: pixabay.com

The carrot is rich in vitamin A and beta-carotene. This antioxidant gives the orange color to this vegetable, in addition to being related to the prevention of cancer, especially prostate and lung cancer.

Broccoli

This is part of the cruciferous family. Broccoli has glucosinolate, a compound that is made up of sulfur. In addition, it has sulforaphane, which is an element used effectively in the protection against cancer diseases.

Eating broccoli may protect other organs, such as the heart, against diseases caused by oxidative stress.

In addition to the ability of this vegetable to prevent diseases, it is a species that has many nutrients. These include vitamin K and C, potassium, folate, and manganese.

Chard

This vegetable is low in calories, yet it has many essential minerals and vitamins. Thus, it has fiber, protein, magnesium, vitamins K, A and C and manganese.

Chard is known for its ability to act against the damage that diabetes mellitus could cause. In an investigation carried out in animals, it was shown that the chard extract lowered the blood sugar level.

It could also prevent the damage that free radicals can cause to cells. The antioxidant property of chard protects the kidneys and liver from the effects of diabetes.

Brussels sprouts

Brussels sprouts contain kaempferol. This antioxidant could be a highly effective agent in preventing possible cellular damage caused by free radicals. In this way, you are also helping to avoid some chronic diseases.

The consumption of this vegetable could also help increase the percentage of enzymes involved in detoxification processes. This possibly reduces the percentage of cancer risk in the rectum and colon.

Regarding its nutritional value, each serving includes minerals, potassium, folate and vitamins C, A and K.

-L

Legumes are the seeds contained in plants belonging to the Fabaceae. These provide the individual with a food with high levels of dietary fiber, zinc, antioxidants, iron, and protein.

Due to this, the Legume family has become one of the main food sources of living beings, especially for man.

Chickpea

Chickpea (Cicer arietinum). Source: pixabay.com

The chickpea is native to the Mediterranean, however its cultivation is extended to America and India. It contains minerals, such as sodium, calcium, copper, magnesium, potassium, and manganese. In addition, it is rich in vegetable proteins and vitamins B6, B2, B1 E, A and C.

This grain is an important source of slow-absorbing carbohydrates. Due to this, the assimilation in the body of glucose is gradual. In this way, blood sugar levels are controlled, thus avoiding an imbalance in these.

It is a very protein food and rich in fibers. In addition, it has little saturated fat, which contributes to the regulation of cholesterol. The fibers it contains favors intestinal transit, in addition to contributing to a slower process of absorption of carbohydrates.

Another of the health benefits that chickpea consumption offers is that it is a suitable food for pregnant women, due to its high content of folic acid.

Also, it is ideal to reduce stress and psychophysical tension, since the magnesium, vitamins and phosphorus it has strengthens the nervous and muscular systems.

Lentils

Lentils are cultivated in various regions of the world, due, among other things, to the fact that the plant is highly resistant to drought.

These contain fiber, vitamins E, A, B3, B2, B1, B6 and B9, starches, carbohydrates and fiber. In addition, they have minerals such as calcium, selenium, magnesium, zinc, sodium, iron, and phosphorus. They also have folic acid and fiber, which promotes intestinal transit and prevents constipation.

The proteins in lentils are low in fat. This is extremely important not only nutritionally, but, together with the fiber and its satiating property, it is a healthy and affordable option.

Bean

It is a native plant from Mexico that is characterized, among other things, by its extensive variety, thus there are variations in color and seed size.

In this way, there are white beans, called Jewish, black, known in Venezuela as beans, brown, yellow. There are even two colors: white with black, yellow and brown, among others.

The bean has a high nutritional value, since it has fiber, folic acid, antioxidants and vitamins B3, B2 and B1. This is an excellent provider of vegetable protein, with very low levels of fat and free of cholesterol.

Likewise, they have high levels of starch, a complex carbohydrate that is slowly released in the body. Due to this, they produce the sensation of satiety. Also, they help control sugar spikes in the bloodstream.

On the other hand, they have quercetins, a compound that is considered in traditional medicine as an excellent anti-inflammatory agent.

Other benefits of this vegetable are:

-Contributes with the maintenance of low blood pressure.

-Facilitate the digestive processes.

-They keep the bone system healthy and strong

-Prevent diseases of the circulatory system

-Seeds and nuts

Seeds and nuts provide the body with saturated fat, which is beneficial for the circulatory system. In addition, they have potassium, vitamin E and proteins.

Almond

The almond is an excellent snack, as it reduces cholesterol levels. In addition, as it is an excellent substitute for animal protein and causes a feeling of fullness in the individual, thus avoiding overeating at meals.

The fat contained in this seed helps the lipid levels in the blood to be optimal, thus reducing the risk of diseases of the circulatory system in those patients who suffer from diabetes mellitus.

Linen

Flax seeds are very beneficial for the body's chemistry. The lignans in flax are natural hormones of the phyto-estrogen type. These are effective in the treatment of cancer tumors, especially those of the prostate and breast.

In relation to the fiber contained in the seed, it covers the stomach walls, thus preventing the development of inflammatory processes. In addition, a tablespoon of ground flax provides almost two grams of omega 3, which is a fat that effectively activates the functioning of the blood vessels and the heart.

Sesame

Sesamin is an important antioxidant that is abundantly present in sesame seeds, as sesame is also known. This compound significantly reduces the level of cholesterol in the blood.

In addition, consuming sesame contributes to the control of blood pressure. This makes it an excellent ally for cardiovascular health, avoiding not only heart problems, but also strokes and possible kidney diseases.

As for the high levels of oils that exist in the composition of this seed, these notably improve the condition of the hair, skin and nails.

-Cereals

These provide the body with vitamins, proteins and minerals. Specialists recommend consuming them at breakfast, as they provide the necessary energy to start daily activities.

Rice

Rice has large amounts of lysine and starch, in the form of amylopectin and amylose. Clean rice, without its bran, has less dietary fiber than other cereals.

Taking into account individual needs, it is advisable to consume it unprocessed as it helps the efficient functioning of the gastrointestinal tract.

A remarkable aspect of this cereal is that it does not contain gluten. Thus, it is suitable to be consumed by people who suffer from celiac disease, as well as those who are sensitive to non-celiac type gluten.

Barley

Barley cultivation. Source: pixabay.com

Barley is not only the fundamental ingredient in brewing beer. It is a highly nutritional food, which is also very useful in gastronomy.

It is an excellent source of energy, especially with regard to slow assimilation carbohydrates. Also, due to potassium, calcium, magnesium, iron and phosphorus, it is a good remineralizer.

However, the most prominent aspect of barley are the trace elements, such as the antioxidant selenium, zinc, copper, manganese. Also, it is rich in vitamins B6, B3 and B1.

Although it does not have a high protein level, like that of wheat, its nutritional contribution is important. In addition, it contains soluble fiber, with a high content of beta-glucan. This is associated with the prevention of cardiovascular diseases.

Quinoa

Quinoa is a plant food that has within its components, the 9 essential amino acids for human development. This makes it a highly nutritious species, as well as being easily digested.

Among these amino acids, lysine stands out, which has properties associated with brain development. It also contains histidine and arginine, very important in the infantile stage of the human being, since it contributes to the proper development of the body.

Likewise, it has fiber, unsaturated fats and minerals, such as phosphorus, iron and calcium. In addition, quinoa has approximately 16% protein and carbohydrates like starch, but it does not contain gluten. Due to this, it can be consumed by celiacs.

-Edible algae

Seaweed is rich in nutrients. In this sense, they contain phosphorus, iron, potassium, sodium and vitamins D, A, R, C, B2 and B1, among others. In general, it is attributed anti-inflammatory, antiviral and immunomodulatory properties.

Kombu (

This large species is part of the brown algae. Its consistency is meaty and it is widely used in the kitchen, to season food, in soups and in salads.

In its components it has magnesium, iodine and calcium, which contribute to the muscles, the thyroid and the central nervous system. In addition, it has natural sugars, so it could be appropriate for diabetics.

Kombu is also used to treat some disorders of the cardiovascular system, such as the regulation of blood pressure.

Wakame (

Wakame is a brown seaweed native to the Pacific. It is a very large leaf, being able to measure up to a meter and a half. It is highly nutritious, so it is used in salads, stews and soups, among others.

This species stands out for its high level of calcium. Likewise, it has protein, phosphorus and iodine, which helps to regulate the activities of the thyroid gland.

-Edible mushrooms

The mushroom is the most consumed and cultivated species, although the market is currently beginning to make its way to other varieties. Edible mushrooms are rich in water, as well as vitamins, proteins, fibers, and minerals. Also, they are low calorie foods.

Maitake (

Maitake is a mushroom that, in addition to having a pleasant flavor, has medicinal properties. It is traditionally used to strengthen the immune system and to control blood sugar levels.

Also, it is indicated in cases of problems with blood pressure, thus contributing to the decrease in HDL.

References

1. Natalie Stein (2019). Vegetrian food list. Recovered from livestrong.com.
2. FAO (2019). Cereals. Food and Agriculture Organization of the United Nations. Recovered from fao.org.
3. American Diabetes Association (2019). Grains and Starchy Vegetables. Recovered from diabetes.org.
4. Harvard TH Chan (2019). The Nutrition Source harvard.edu.
5. Dairy Counsil of Califormia (2019). Health Benefits of Vegetables org