Vegans avoid eating animal foods and their products for environmental, moral, or health reasons. However, following a diet based only on plants may present a higher risk of nutrient deficiencies in some people.
Here are 8 vegan foods that you should integrate into your healthy vegan diet.
It’s essential to replace these animal products with iron- and protein-rich plant alternatives, like legumes. They’re also lean sources of fiber, iron, folate, slowly digested carbs, manganese, antioxidants, zinc, and other health-boosting plant compounds.
To increase your absorption of zinc and iron from legumes, you may need to avoid consuming them along with calcium-rich foods. Calcium can block their absorption if you eat it with beans. In contrast, legumes, coupled with vitamin C-rich fruits and vegetables, can further increase your intake of iron.
2. Nuts, Seeds And Nut Butters
Nuts and seeds are a great bonus to any vegan fridge or stock. Nuts are an excellent choice over protein-rich animal goods.
Also, vegan foods like nuts and seeds provide iron, fiber, zinc, magnesium, and vitamin E. They also contain the right amount of antioxidants and other useful plant products.
3. Hemp, Flax and Chia Seeds
These vegan foods provide higher amounts of protein than any other seeds. Also, the ratio of omega-3 to the omega-6 fatty found in hemp seeds is optimal for human health.
Studies show that the fats found in these may be very potent at fighting signs of menopause and PMS.
4. Tofu And Other Meat Substitutes
Tofu and tempeh are meat substitutes made from soybeans that are minimally processed.
Tofu is created by pressing of soybean curds and is a popular replacement for meats. Tempeh is the product of fermented soybeans. Its distinctive taste makes it a popular substitute for fish, but tempeh can also fit in a variety of other dishes.
5. Calcium-Fortified Plant Milk And Yogurts
Those looking to increase their protein intake should opt milk and yogurts made from hemp or soy. Coconut, rice, almond, and oat milk are low-protein choices.
Hence, vegans should opt for fortified products for their daily intakes of vitamin D, vitamin B12, and calcium through vegan foods only. Make sure to choose unsweetened versions to keep added sugars in check.
Vegan foods like seaweed contain DHA, an essential fatty acid with many health perks. Plus, It contains magnesium, riboflavin, manganese, potassium, iodine, and proper antioxidant amounts.
Iodine especially is vital for your metabolism and the proper working of the thyroid gland. It should be limited to 150 micrograms per day. Vegans can meet their demands by having several servings of seaweed per week.
7. Whole Grains And Cereals
Whole grains and cereals are abundant in complex carbs, iron, and fiber, as well as magnesium, phosphorus, B vitamins, selenium, and zinc. That said, some are more useful than others, especially in proteins.
8. Fruits And Vegetables
Many vegans rely on mock meats and vegan junk food to replace their favorite animal foods. However, these types of diets are often highly processed and unhealthy. Luckily, there are many ways to substitute your favorite meals with vitamin- and mineral-rich fruits and vegetables instead.
Vegans should also mind their intake of calcium- and iron-rich fruits and veggies. It includes leafy greens such as spinach, bok choy, kale, and mustard greens.