Key Nutrients You Can Only Get From Plant-Based Foods

Ever Wonder If There’s Enough Goodness in Vegetables and Fruits? Surprisingly, There are Nutrients You Can ONLY Get from Plant-Based Foods!

Do you know someone who thinks that anyone eating a mainly plant-based diet is somehow nutritionally deficient? (I do). But in fact, there are several key nutrients you can only get from plants.

There are huge benefits to eating more (or all) plant-based foods. To quote John D. Grant  “[All] vegan, vegetarian and low-meat diets are associated with statistically significant increases in quality of life and modest increases in longevity…It is time to accept that a plant-predominant diet is best for us individually, as a race, and as a planet.” 

Yes! it’s not only good for our health to eat less or no meat, but it’s also great for animal cruelty AND the environment.

Let’s look at 5 nutrients you can get only from enjoying certain fruits and vegetables.

Key Nutrients #1. Pectin

A naturally occurring form of fiber in fruits and vegetables, pectin helps to lower high cholesterol levels and diabetes. Plus, it works at preventing certain types of cancer. It also looks after your gut health by promoting the healthy bacteria found in your digestive tract.

Foods high in pectin are:

• Apples
• Pears
• Guavas
• Plums
• Oranges
• Strawberries
• Grapes
• Cherries

Key Nutrients #2. Vitamin C

Foods that are high in vitamin C are great for protecting your body against the common cold, heal wounds and skin inflammations, as well as maintain the health of your bones, cartilage, gums, and teeth. It’s also crucial for healthy development and growth because it aids in the development of all body tissues.

Of course you can get vitamin C in supplements, but it’s always better to get your nutrients via real whole foods rather than chemical substitutes.

Animal-sourced foods do not provide much vitamin C, and what there is, is largely destroyed when you cook the meat. (For example, raw chicken liver contains a mere 18 mg/100 g of vitamin C, but fried, the content is reduced to 3 mg/100 g).

Plant-based foods rich in vitamin C are:

• Guava
• Blackcurrant
• Kale
• Cauliflower
• Broccoli
• Yellow / red bell peppers
• Kiwi
• Oranges
• Strawberries
• Lemons
• Tomatoes
• Winter squash

Of course, you can add all of these fruits and vegetables to smoothies if (like me) you’re not terribly good at sitting down to a plate of veggies!  Get some free recipes by clicking the picture below.

Key Nutrients #3. Quercetin

Quercetin is also found only in plants. It has powerful antioxidant properties, so it works really well as an anti-inflammatory. It reduces the risk of certain types of cancers, in addition to alleviating allergy symptoms, reducing the risk of infections, heart disease and preserving healthy blood pressure levels.

It can be found in these plant foods:

• Apples
• Berries
• Cranberries
• Onions
• Peppers
• Capers
• Parsley

Key Nutrients #4. Vitamin A

Initially, when you eat foods that are orange or red in color, you’re eating beta carotene, an antioxidant which gives these foods their bright colour. Once digested, beta carotene is converted into vitamin A. An essential mineral, vitamin A helps protect your eyes, as well as keeps your skin healthy and supple. Since it’s a powerful antioxidant, it plays a big part in preventing and treating inflammations.

Luckily, vitamin A can be found in a variety of fruits and vegetables, such as:

• Carrots
• Mangoes
• Sweet potatoes
• Watermelon
• Grapefruit
• Cantaloupe
• Red bell peppers

Key Nutrients #5. Potassium

How often do you see tennis players eating a banana during a break? Bananas contain potassium which can boost metabolism while regulating healthy muscle movements, balance fluids in your body and maintain healthy nerves. And in view of the fact that it’s also an electrolyte, it helps maintain healthy blood pressure levels while reducing the risk of strokes, as well as stress and anxiety.

Foods that contain potassium are:

• Bananas
• Mushrooms
• Cucumbers
• Eggplant
• Zucchini
• Cooked broccoli
• Cooked spinach
• Beans; as lentils, kidney beans, soybeans, and lima beans

Add these fruits and vegetables to your smoothies and enjoy all the healthy nutrients you’re getting – all wrapped up in a yummy, tasty smoothie!

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Warm regards,

P.S.  Don’t forget to download your FREE recipes for yummy smoothies that will keep you feeling full!  Click here.