Mushrooms
Mushrooms are widely known for their great taste and amazing health benefits. Packed with a ton of essential vitamins and minerals, they make for an excellent addition to your diet, adding flavor to many different recipes. There are hundreds of different types of edible mushrooms, all with different flavor profiles, shapes, and sizes. That said, most edible mushrooms will contain similar levels of many health-boosting vitamins, minerals, and antioxidants.

Most edible mushrooms are rich sources of potassium, a nutrient known for reducing the negative impact that sodium can have on your body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure.

The anti-inflammatory effects of many edible mushrooms has been shown to greatly improve your body’s immune system. Research has found that mushrooms help stimulate microphages in the immune system, enhancing its ability to defeat foreign bodies and making you less susceptible to serious illnesses.

One review of 17 studies on edible mushrooms found that people who ate higher levels of mushrooms had a 34% lower risk of developing cancer when compared to those with lower intakes. However, it’s important to note that correlation doesn’t always mean causation. Still, the health benefits of mushrooms alone are enough to land them on our list of the four best plan-based foods to eat every week.

Oats
Oats are one of the healthiest grains on earth. They are a gluten-free whole grain and an excellent source of important nutrients, vitamins, minerals, and antioxidants. Multiple studies have shown that oats and oatmeal have many health benefits. These include weight loss, reduced risk of heart disease, and lower blood sugar levels.

For starters, the nutrient composition of oats is incredibly well-balanced. Oats are high in fiber, carbohydrates, and beta-glucan, a type of fiber that is associated with numerous health benefits. Oats also contain more protein and fat than most grains. Other nutrients found in oats include:

Manganese
Phosphorus
Magnesium
Copper
Iron
Zinc
Folate
Vitamin B1
Vitamin B5
In addition to all of the above-mentioned benefits, oats are high in antioxidants and beneficial plant compounds called polyphenols which can help fight chronic inflammation. Including oats into your weekly shopping list is a great way to add many of these nutrients into your daily food intake.