health benefits of vegan ingredients

These advices are not medical advices and should not substitute a visit at your doctor's. 
But it can show you how we can support our health by eating sensibly (yet yummy) and cooking with fresh ingredients.

The nutritional benefit will be lost if you buy processed food in the supermarket.

 

Please be aware of your potential food allergies and intolerance and avoid recipes with those ingredients.

 

This list is to be continued over the time.


Almonds

Full of fiber, protein, Vitamin E, Manganese, Magnesium.

Loaded with antioxidants.

Can protect your cells from oxidative damage.

Major contributor to aging and diseases related to aging.

Can assist with blood sugar control.

Help lower blood pressure levels.

Help lower cholesterol levels.

Prevent harmful oxidation of LDL cholesterol.

Reduce the feeling of hunger and can help to weight loss.

 

==> Recipes with almonds



apples

  1. Good source of fiber and vitamin C.
  2. Aid in weight loss.
  3. Lower cholesterol, blood pressure, and stroke risk.
  4. Linked to a lower risk of diabetes.
  5. Have a prebiotic effect and promote good gut bacteria.
  6. May help to prevent cancer.
  7. Can help fighting asthma.
  8. Promote bone health and preserve bone mass as you age.
  9. May protect against stomach injuries caused by taking anti-inflammatory drugs.
  10. May help to protect your brain by preventing the decline of neurotransmitters that are involved in memory functions. 

==> Recipes with apples



artichokes

  1. Particularly high in folate and vitamins C and K, they also supply important minerals, such as magnesium, phosphorus, potassium, and iron. 
  2. May Lower 'Bad' LDL Cholesterol and Increase 'Good' HDL Cholesterol. 
  3. May Help Regulate Blood Pressure. 
  4. May Improve Liver Health. 
  5. May Improve Digestive Health. 
  6. May Ease Symptoms of Irritable Bowel Syndrome. 
  7. May Help Lower Blood Sugar. 
  8. May Have Anticancer Effects.

==> Recipes with artichokes



asparagus

  1. Many Nutrients But Few Calories
  2. Contains fiber, folate and vitamins A, C and K.
  3. Good Source of Antioxidants
  4. Can Improve Digestive Health
  5. Helps Support a Healthy Pregnancy
  6. Helps Lower Blood Pressure
  7. Can Help You Lose Weight

==> Recipes with asparagus



aubergine

  1. Rich in Manganase, Folate, Potassium, Vitamin K and C
  2. High in Antioxidants. 
  3. May Reduce the Risk of Heart Disease. 
  4. May Promote Blood Sugar Control. 
  5. Could Help With Weight Loss.
  6. May Have Cancer-Fighting Benefits. 

==> Recipes with aubergine



avocado

  1. Avocados do not contain any cholesterol or sodium and are low in saturated fat. 
  2. They are loaded with healthy fats, fiber and various important nutrients such as Vitamin C, B5, B6, E, Potassium, Folate.
  3. The contain more potassium than bananas.
  4. Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid.
  5. Rich in fiber. Fiber may have important benefits for weight loss and metabolic health.
  6. Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.
  7. Eating avocado with vegetables can dramatically increase the number of antioxidants you take in.
  8. Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
  9. They may help prevent cancer.
  10. They may reduce symptoms of osteoarthritis

==> Recipes with avocado



Bell pepper

  1. Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI.
  2. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium.
  3. Bell peppers contain many healthy antioxidants
  4. They may improved eye health
  5. They may reduced risk of anemia.

==> Recipes with bell pepper



berries

  1. Loaded with antioxidants.
  2. May help to improve blood sugar and insulin response.
  3. High in fiber.
  4. Full of nutrients, such as Vitamin C, K1, Manganese, Copper, Folate.
  5. Help fighting inflammation.
  6. May lower cholesterol levels.
  7. Help decreasing wrinkling and other signs of skin aging related to sun exposure.
  8. May help to reduce tumor growth.
  9. Improve the arterial function.

 

==> Recipes with berries



Broccoli

  1. Broccoli is a rich source of multiple vitamins, minerals and fiber, such as Vitamin K, A, C, B9.
  2. Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.
  3. Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect.
  4. Multiple studies have shown that broccoli, may have a cancer-preventative effect.
  5. Eating broccoli may lower blood sugar and improve diabetic control.
  6. Broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.
  7. Eating broccoli may support bowel regularity and healthy gut bacteria.
  8. May slow mental decline and support healthy brain function.
  9. May be able to slow the aging process.
  10. Strengthens your immune system.
  11. May offer a decreased risk of certain dental and oral diseases.
  12. May promote healthy bones and joints.
  13. May support a healthy pregnancy.
  14. May protect your skin from sun damage.

==> Recipes with broccoli



Carrots

  1. Carrots are an excellent source of vitamin A.
  2. They are also a good source of several B vitamins, as well as vitamin K and potassium.
  3. High in beta carotene and lutein.
  4. May help protect against some types of cancer.
  5. A nutrition with carrots is link to lower cholesterol levels.
  6. Helps with weight loss by increasing fullness and decreasing calorie intake.
  7. Prevent night blindness and age-related macular degeneration.

==> Recipes with carrots

 



cauliflower

  1. Good for the digestion as it is high in fiber and water.
  2. Anti-inflammatory food.
  3. Lowers the risk of coronary heart disease, stroke, hypertension
  4. High in antioxidants, reduces the risk of cancer.
  5. Helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses and assists in the absorption of fat.
  6. Good for learning and memory.
  7. High in Vitamin K which improves strong bones.

==> Recipes with cauliflower

 



champignons

Rich in Vitamin D, Selenium, Phosphorus, Folate, Vitamin B12.

They have a higher protein content than most vegetables, which is important in a vegan diet.

Have cancer-fighting properties.

Promote heart health by lowering oxidative stress, inflammation, and levels of cholesterol and triglycerides.

Control the blood sugar levels.

Improve gut health by having a prebiotic effect.

 

==> Recipes with champignons

 



chickpeas

  1. Chickpeas are high in Folate, Iron, Phosphorus, Copper and Manganese.
  2. They may help keeping your appetite under control.
  3. Very rich in plant-based proteins - extremely important for vegans!
  4. Support blood sugar control.
  5. They benefit digestion by increasing the number of healthy bacteria in the gut.
  6. They may reduce risk of heard diseases, cancer, diabetes.

 

==> Recipes with chickpeas

 



cucumber

  1. Low in calories but hing in important vitamins such as Vitamin C, K, Magnesium, Potassium and Manganese.
  2. Contains antioxidants which prevent accumulation of harmful free radicals.
  3. May reduce the risk of chronic diseases.
  4. Increase hydration. 
  5. Cucumber may aids in weight loss.
  6. They may lower blood sugar. 

==> Recipes with cucumber

 



garlic

  1. Loaded with nutrition, such as Manganese, Vitamin B6, C, Selenium, Fiber.
  2. Can reduce the severity of common cold and flu.
  3. Reduces blood pressure.
  4. Lowers the cholesterol levels.
  5. Contains antioxidants that may help to prevent Alzheimer's and Dementia.
  6. May help to live longer by having a beneficial effect on common causes of chronic diseases.
  7. Improves physical performance with people with heart disease.
  8. Helps to detoxify heavy metals in the body.
  9. May improve the bone health by increasing estrogen levels in females. 

==> almost all of our savoury recipes are cooked with garlic, see here the index

 



kale

  1. Great for digestion
  2. High in iron
  3. High in Vitamin K
  4. Filled with powerful antioxidants
  5. Anti-inflammatory food
  6. Gives Cardiovascular support
  7. Rich in Vitamin A
  8. High in Vitamin C
  9. Rich in Calcium
  10. Promotes liver health

==> Recipes with kale

 



lentils

  1. Highly nutritious with Fiber, Thiamine, Niacin, Vitamin B6, Folate, Iron, Magnesium, Phosphorous, Potassium, Zinc, Copper, Manganese.
  2. Strong antioxidant and anti-inflammatory effect.
  3. Potential cancer-cell inhibiting effect.
  4. Supporting weight loss.
  5. Preventing homocysteine accummulation and improving cholesterol and blood pressure levels.

 

==> Recipes with lentils

 



olives

  1. Contains oleic acid which is linked to decrease of inflammation and a reduced risk of heart diseases.
  2. Good source of Vitamin E, iron, copper, calcium.
  3. Particularly rich in antioxidants.
  4. Improved bone health.
  5. May help with cancer prevention. 


onions

  1. Very good source of Vitamin C, all B vitamins and Potassium.
  2. May benefit heart health.
  3. Loaded with antioxidants which protect against heart disease, certain cancer and diabetes.
  4. Help to control high blood sugar.
  5. Consumption is associated with improved bone mineral density.
  6. Have antibacterial properties by inhibiting the growth of potentially harmful bacteria.
  7. Rich source of prebiotica which can help boost digestive health.

 

 



peaches

  1. Very rich in vitamins such as vitamin C, A, E, K, Potassium, Copper and Manganese.
  2. Aid digestion.
  3. Help reducing risk factors for hear diseases, such as high blood pressure.
  4. May protect your skin by maintaining moisture and protecting against sun damage.
  5. May limit the growth and spread of cancerous cells.
  6. May reduce allergy symptoms by lower the response to allergens.
  7. Boost your immune system and fight certain types of bacteria.
  8. Protect against some toxins.
  9. Help to reduce blood sugar levels.

 ==> Recipes with peaches

 



Potatoes

  1. Potatoes are mainly carbs and starch, the latter can improve gut health.
  2. They contain amounts of high-quality protein.
  3. They are a good source for Potassium, Vitamin C, Folate, Vitamin B6.
  4. Potatoes have antioxidants which are responsible for a healthy skin.
  5. They can help to lower blood pressure.
  6. Potatoes are very filling and can help to reduce weight.

 

==> Recipes with potatoes

 



Vegan Quark

  • Low in fat, high in vitamins
  • Helps to keep control of your cholesterol and therefore decreases risk of heart diseases.
  • High in Calcium, which keeps your teeth and bone healthy.
  • Full of Vitamin A, which is great for your eyesight.
  • Loaded with Vitamin B which helps support your nervous system.
  • High in protein.
  • Gut friendly, has prebiotic features.

 

==> Recipes with vegan Quark

 



Rice (Brown)

  1. Since white rice is processed, it has a lack of vitamins, minerals, and antioxidants.
  2. But brown rice is surprisingly nutritious.
  3. It is loaded with Fiber, B1, B3, B2, B6, B5, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, and Selenium.
  4. Helps to prevent metabolic syndorme, bone demineralisation, impaired growthand low fertility.
  5. Contains a class of antioxidants which help to protect the body from oxidative stress.
  6. Helps to prevent cell injury caused by free radicals
  7. Reduces inflammation in the body.
  8. May help to reduce belly fat.
  9. Has beneficial effects on heart health.
  10. Brown rice is better for people with diabetes than processed rice.
  11. Contains no gluten.

 ==> Recipes with rice

 



Spinach

  1. Low in carbs but high in insoluble fiber, which benefits your digestion.
  2. It is packed with Vitamin A, C, K1, Folic acid, Iron, Calcium.
  3. Contains antioxidants which fight oxidative stress.
  4. Prevents macular degeneration and cataracts.
  5. Helps to slow down cancer growth.
  6. Supports to lower the blood pressure.

 

 ==> Recipes with spinach

 



Tofu

  1. Low in calories but high in protein and minerals.
  2. Contains Manganese, Calcium, Selenium, Phosphorus, Copper, Magnesium, Iron, and Zinc.
  3. Can improve heart health and reduces the risk of heart diseases.
  4. Seems to have a protective effect against cancer of the breast, digestive system and prostate.
  5. May have a positive effect on blood sugar control.
  6. Due to its high isoflavone content, tofu may have benefits for bone health, brain function, menopause symptoms, skin elasticity, and weight loss.

 

 ==> Recipes with tofu

 



tomatoes

  1. Tomatoes are low in carbs but high in fibers.
  2. They are a good source of vitamins and minerals, such as Vitamin C, Potassium, Vitamin K1 and B9.
  3. Is rich in antioxidants.
  4. Consumption of tomatoes has been linked to improved skin health.
  5. Can lower the risk of heart diseases, strokes, and cancer through a protective effect on the inner layer of blood vessels.
  6. May decrease the risk of blood clotting.
  7. Have benefits against inflammation and oxidative stress.
  8. May help lower LDL cholesterol.
  9. May support cancer prevention.

 

==> Recipes with tomatoes

 



zucchini

  1. Particularly high in Vitamin A, but contains also Manganese, Vitamin C, Potassium, Magnesium and other minerals.
  2. They boast with antioxidants and protect your body from damage by free radicals.
  3. Contribute to a healthy digestion with its amount of fiber.
  4. May reduce blood sugar levels.
  5. May improve heart health.
  6. Contribute to a healthy vision and may lower the risk of age-related eye conditions.
  7. Aid with weight loss.
  8. There are links to benefits for bone health, anticancer effects, healthy prostate, and a well functioned thyroid.

==> Recipes with zucchini