Four Plant-Based Foods You Should Eat Every Week
Now that we’ve covered the basics of a plant-based diet, it’s time to dive into our list of the four plant-based foods you should eat every week. Keep in mind that the foods listed below are common, easy to incorporate foods that you can readily find at any grocery store. However, just because they’re common doesn’t mean they aren’t jam-packed with essential nutrients, vitamins, and other minerals that are essential for a healthy diet.

The next time you’re at the grocery store, try adding these foods to your weekly meals for an added boost to your diet.

Tomatoes
Despite popular belief, tomatoes are a fruit, not a vegetable. That said, they are jam-packed with many nutrients that are essential for a healthy diet. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

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One review of six clinical studies asked participants to consume tomato products equivalent to 1-1.5 large tomatoes or 1-1.5 cups of tomato juice daily for six weeks. The researchers found that the individuals who consumed tomato products daily had reduced blood levels of triglycerides (a type of fat in your blood that increases heart disease risk), as well as lower total and “bad” cholesterol levels, compared to those who didn’t have any tomatoes.

Another review of 11 studies examined the effects of tomatoes and lycopene on blood pressure. Researchers found consuming any tomato products led to a large decrease in systolic blood pressure (the first number that measures the pressure at which the heart pumps blood). However, there was no effect on the diastolic pressure (the second number which is the pressure in the heart when it relaxes). In the group who had high blood pressure, to begin with, both systolic and diastolic blood pressure decreased after eating tomato products compared to placebos.

Pumpkin
The next item on our list of the four plant-based foods you should eat every week is pumpkin. Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family. Pumpkin is rich in beta-carotene, which is also a carotenoid (plant pigment). It gets converted into vitamin A in the body and is used in the production of antibodies that fight infection. It’s also needed to maintain the integrity of cells in the eyes, skin, lungs, and gut.

One review of studies that followed people over time examined the link between what people ate, blood concentrations of beta-carotene, and health outcomes. What the review found was that people who had the highest intakes of foods rich in beta-carotene (such as pumpkin, carrots, sweet potato, or leafy greens) had an 8-19% lower relative risk of having coronary heart disease, stroke, or dying from any cause in studies over 10 years or more compared to those with the lowest intakes.

Along with the above-listed benefits, pumpkins are also a great source of the following nutrients:

Vitamin C
Vitamin E
Iron
Folate
Fiber
Potassium
Mushrooms