Mushrooms
Mushrooms are technically fungi and they come in many varieties that differ in shape, size, taste and color. The most commonly eaten mushrooms include shiitake, portobello, oyster and white mushrooms (a.k.a. “button”).
The benefits of mushrooms are vast. To start, mushrooms are rich in B vitamins niacin, riboflavin, and pantothenic acid, which each have unique role to play in your body (including making red blood cells, improving digestion and maintaining healthy skin).
Due to numerous bioactive compounds, consuming mushrooms might also support cognition, heart health and disease prevention. Mushrooms are also the only non-animal food product with bioavailable vitamin D, making them a great option for vegans and vegetarians. Swap ’em in as a replacement for meat, or enjoy them grilled, sautéed or steamed.
Kale
Kale is among the the most nutrient-dense foods on the planet. It’s packed with a variety of vitamins like A, B6, C and K, plus minerals like potassium, calcium, copper and magnesium that are often lacking in a majority of diets.
Vitamin K is known for its blood-clotting effects and bone-building benefits, and half a cup of kale provides about 440% of the recommended daily value. A single serving of kale also supplies 10% of your daily value for calcium — a perfect non-dairy calcium source for vegans and vegetarians, individuals with a lactose intolerance or an allergy to dairy. The antioxidants found in kale, called glucosinolates, may also help to protect against certain types of cancer.