3 Plant-based Superfoods to Add to Your Diet

Promote heart health, weight loss, cholesterol control, and more by adding superfoods to your diet. Elevate your well-being with moringa, spirulina, and fenugreek, the plant-based superfoods. Keep reading to discover their advantages.

By URLife Team
24 Jan 2024

While chasing well-rounded health, relying solely on medications to keep your vitals in check might not be the best approach. While no single food can do it all, there are some foods that can be singled out for being powerhouses, aptly termed "superfoods”. Just like puzzle pieces coming together, these superfoods not only bring unique nutrients to the table but also boost the flavours.


These nutritional powerhouses are like tiny superheroes for your body, packed with vitamins, minerals, and all sorts of good stuff that can make a big difference in how you feel. Keep reading to learn about 3 plant-based superfoods to add to your diet.


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Moringa: The Miracle Tree

Often referred to as the "Miracle Tree" or "Drumstick Tree," Moringa oleifera is a vital nutrient source. Moringa is a fruit vegetable that is easily available in India and is relished by many in various cuisines. In Indian cuisine, moringa is also used in dishes like moringa paratha (flatbread) and moringa sambar dal. Additionally, it's incorporated into South Asian recipes like Sri Lankan moringa curry and Filipino moringa soup, known as "malunggay." Across cultures, moringa leaves are utilised in salads, stews, and stir-fries, showcasing its versatility and nutritional benefits. Moringa is renowned for its rich content of vitamins, minerals, and antioxidants. This green gem boasts high levels of vitamin C, vitamin A, potassium, calcium, and iron, making it a versatile addition to your diet.


Moringa is celebrated for its potential anti-inflammatory and antioxidant properties. A 2016 research published in Food Science and Human Wellness suggests that it may aid in reducing inflammation, lowering blood sugar levels, and even supporting cardiovascular health. Also, Moringa contains three times as much iron as spinach.


Another 2023 research published in the International Journal of Molecular Sciences states that moringa can be used to treat ulcers, manage hypertension, and offer relief from pain. Whether incorporated into smoothies, salads, veggies, or as a tea, moringa brings a nutritional boost that your body will thank you for.


Moringa Nutritional Profile

Nutrient Amount per 100g
Calories 64
Protein 9.4g
Carbohydrates 8.3g
Dietary Fibre 2g
Fat 1.4g
Vitamin A High
Vitamin C High
Iron High
Calcium High
Potassium High


Benefits of Moringa

  • Liver Health: Moringa extracts protect the liver from damage caused by anti-tubercular drugs, promoting recovery. Phytochemicals like catechin, epicatechin, ferulic acid, and Vitamin C contribute to this protective effect.
  • Edema Treatment: The strong anti-inflammatory properties of moringa make it effective in treating edema, a condition where fluid accumulates in specific tissues. It has shown comparable efficacy to the medicine indomethacin in managing such painful conditions.
  • Digestive Health: Moringa extracts address digestive disorders like constipation, gastritis, and ulcerative colitis. Antibiotic and antibacterial properties slow down the growth of harmful bacteria, while B vitamins aid digestion and convert food into energy.
  • Combat Bacterial Attack: The antibacterial, antifungal, and antimicrobial properties of moringa fight against infections caused by foodborne microorganisms like Salmonella, Rhizopus, and E. coli, making it an excellent remedy for sanitation and preservation processes.
  • Healthy Bones: Rich in calcium and phosphorus, moringa extracts contribute to maintaining healthy bones. Anti-inflammatory properties help treat conditions like arthritis and aid in healing bone ailments, including fractures.
  • Cardiovascular Protection: Moringa extracts are abundant in antioxidants and hence exhibit potential in preventing myocardial infarction. They demonstrate cardioprotective and antiperoxidative effects, slowing down lipid peroxidation in the myocardial tissue and promoting a healthy heart.
  • Kidney Health: Effective in preventing stones in the kidneys, bladder, and uterus, moringa extracts also reduce stone formation and lower urinary oxalate levels. They act as a bio-absorbent, aiding in the removal of heavy metals and harmful toxins.
  • Blood Sugar Regulation: Chlorogenic acid and isothiocyanates in moringa help control blood sugar levels, supporting cells to release glucose as needed and acting as a natural antidiabetic.


Spirulina: The Blue-Green Wonder

Spirulina, a blue-green algae, is a true nutritional powerhouse and has been a dietary staple for centuries in various cultures but unknown to its potential health benefits. Packed with protein, vitamins, and essential fatty acids, spirulina is an excellent addition to plant-based diets.


One of the standout features of spirulina is its exceptional protein content, making it a valuable source for vegetarians and vegans. Additionally, it contains an array of vitamins, including B vitamins and iron. Spirulina's vibrant colour comes from chlorophyll, a powerful antioxidant known for its detoxifying properties.


A 2010 study of Nutrition and Dietary supplements mentions that ‘’It has been stated by NASA that the nutritional value of 1000 kg of fruits and vegetables equals one kg of spirulina.


To get the best benefits of it, try incorporating it into smoothies or consume it in capsule form. Spirulina offers a convenient and nutrient-dense way to boost your daily nutrition.


Spirulina Nutritional Profile

Nutrient Amount per 100g
Calories 26
Protein 57.5g
Carbohydrates 23.9g
Dietary Fiber 3.6g
Fat 8g
Vitamin A High
Vitamin C -
Iron High
Calcium Moderate
Potassium High


Benefits of Spirulina

  • Nutrient-Rich Superfood: Spirulina is a rich source of essential nutrients, including vitamins, minerals, and amino acids, providing comprehensive nutritional support.
  • High Protein Content: Being protein-dense, spirulina acts as a valuable source for individuals, especially vegetarians and vegans, looking to meet their protein needs.
  • Potent Antioxidant Properties: Rich in antioxidants like phycocyanin, spirulina helps combat oxidative stress and inflammation, contributing to overall health.
  • Anti-Cancer Properties: According to a 2011 study mentioned in Hindawi, spirulina may have a possible mechanism of tumour destruction and hence play a role in cancer prevention. The study reported that 45 per cent of their study cohort showed complete regression of leukoplakia after taking Spirulina supplements for 1 year. 
  • Potential Blood Sugar Regulation: According to a 2000 study in the Journal of Nutraceuticals, Functional, and Medical Foods, a significant reduction in LDL : HDL ratio in 15 diabetic patients who were given spirulina. This indicates that spirulina may assist in controlling blood sugar levels, making it beneficial for individuals managing diabetes or aiming for balanced glucose levels.


Fenugreek: A Culinary and Medicinal Treasure

Fenugreek, both a culinary spice and medicinal herb, has been cherished for its diverse health benefits for centuries. This plant is rich in fibre, protein, iron, and various vitamins and minerals.


Fenugreek seeds are known for their potential to support digestive health, regulate blood sugar levels, and even aid in weight management. The soluble fibre in fenugreek may contribute to a feeling of fullness and help control appetite.


Incorporating fenugreek into your diet can be as simple as adding its leaves to salads or using the seeds as a spice in cooking. Fenugreek tea is another popular way to enjoy its health benefits.


Fenugreek Nutritional Profile

Nutrient Amount per 100g
Calories 323
Protein 23g
Carbohydrates 58g
Dietary Fibre 24.6g
Fat 6.4g
Iron High
Calcium Moderate
Potassium High


Benefits of Fenugreek

  • Lactation Aid: According to a 2006 study in National Institute of Child Health and Human Development, Fenugreek aids in lactation and also in increasing the weight of infants slightly. Fenugreek has been traditionally used to support lactation in nursing mothers. It is believed to stimulate milk production, potentially increasing breast milk supply.
  • Gastro and Hepatoprotective: Both fenugreek leaves and seeds contain compounds that have been associated with protective effects on gastrointestinal (gastro) and liver health. These properties may contribute to overall digestive well-being.
  • Immunomodulatory Effect: Fenugreek has been recognised for its immunomodulatory properties, meaning it may help regulate and strengthen the immune system. This can contribute to the body's ability to defend against infections and maintain overall health.
  • Sore Muscles Treatment: In a 2023 study in the Journal of Personalised Medicine, Fenugreek supplementation had significantly improved muscle strength, repetitions to failure (muscle endurance), submaximal performance index, lean body mass, and reduced body fat. Fenugreek has anti-inflammatory properties that may aid in reducing muscle soreness and discomfort. It can be used topically or included in the diet to potentially alleviate sore muscles.


While considered safe for consumption in general, it is still advised to consult your doctor before incorporating any supplement or superfood into your diet. Consulting with your doctor will help you in getting personalised advice, especially for individuals with existing health conditions or those who are pregnant.


Need all your wellness solutions in one place? A whole new world awaits just a click away.


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