Plants are more than just a source of protein-it's no wonder that they make up so much of what people eat. They're colourful, flavourful, and as shown here, full of nutrients that are important for human health.18 In fact, many countries around the world recommend eating at least five servings of fruits and vegetables per day,19 in any form including fresh, frozen, tinned, and dried.
Herbs offer a wide variety of health benefits such as antiseptic, antioxidant, or digestive support.
Mushrooms are a good source of fibre, B vitamins, copper, niacin, potassium, and iron. They are also a good source of protein, but do not contain all essential amino acids.
Seaweed is a rich source of iodine, which is important for maintaining the function of the thyroid. It may also provide dietary fibre, and some vitamins.
Tubers are high in starches and a good source of energy. Most potatoes sold today contain about 2% of protein, but some heirloom varieties have up to 12-15%.
Pulses are an excellent source of fibre and protein. However, they do not contain all essential amino acids (except soy, which is a complete protein).
Spices have various benefits including antimicrobial (eugenol in cloves), anti-inflammatory (curcumin in turmeric), and antioxidant (cinnamaldehyde in cinnamon) properties.
Onion is high in the antioxidant vitamin C and may reduce inflammation in arteries. Garlic is one of the most effective antibiotics in plants, acting on bacteria, viruses, and parasites.
Leafy greens contain vitamin K, folic acid, and potassium. Just half a cup of spinach contains 17% of daily iron requirements.
Cereals and grains are a rich source of insoluble fibre, which contributes to healthy digestion. Oats and barley also contain beta-glucan, which may reduce the risk of heart disease. Quinoa is one of the grains that provides a complete protein.
Yellow and orange fruits and vegetables are typically a good source of vitamin C and beta-carotene (a form of vitamin A). Vitamin A can help to maintain healthy vision.
Cruciferous vegetables are rich in folate, vitamin K, and phytonutrients, which may help to lower inflammation and the risk of some cancers.
Blue and purple produce contains flavonoids, which may contribute to proper brain function and blood flow. Their skin is also rich in the antioxidant anthocyanin.
Nuts and seeds contain unsaturated fats (associated with a healthy cardiovascular system) along with manganese, magnesium, and fibre. They are also a good source of protein, but do not contain all essential amino acids.
Red fruits and vegetables contain the antioxidant vitamin C and lycopene. Some evidence shows an association between lycopene and lower cardiovascular and cancer risks.
