11 Foods Healthy Vegans Eat

Vegans avoid eating foods of animal origin for environmental, ethical, or health reasons.

Unfortunately, following a plant-only diet can put some people at risk for malnutrition.

This is especially true when vegan diets are not well planned.

For those vegans who want to stay healthy, it is very important to eat nutritious foods alongside fortified whole foods.

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Here are 11 foods and food groups that should be part of a healthy vegan diet.

1. Legumes

In an effort to eliminate all forms of exploitation and animal cruelty, vegans avoid sources of protein and iron such as meat, poultry, fish, and eggs.

Therefore, it is important to replace these animal products with plant alternatives rich in protein and iron, such as horns.

Beans, lentils, and peas are a great alternative that contains 10 to 20 grams of protein per cooking cup.

They are also a source of fiber, slow-digesting carbohydrates, iron, folate, manganese, zinc, antioxidants, and other health-promoting plant compounds.

However, lemons also contain many antioxidants, which can reduce mineral absorption.

For example, iron absorption from plants is estimated to be 50% less than from animal sources. Similarly, a vegetarian diet appears to reduce zinc absorption by about 35% compared to meaty foods.

Lemons are convenient for sprouting, stirring, or cooking because these processes can lower antioxidant levels.

To increase the absorption of iron and zinc from your lemons, you may want to avoid consuming them at the same time as calcium-rich foods. If you take it at the same time, calcium can inhibit its absorption. In contrast, eating fruits in a combination of vitamin C-rich fruits and vegetables can further increase iron absorption.

BOTTOM LINE:

Beans, lentils, and legumes are nutritious plant substitutes for animal feed. Germination, fermentation, and proper cooking can increase nutrient absorption.

2. Almonds, almond butter, and seeds

Nuts, seeds, and their by-products are a great addition to any vegan refrigerator or pantry. This is partly because a 1 oz (28 g) serving of nuts or seeds contains between 5 and 12 g of protein.

This makes them a good alternative to protein-rich animal products.

Almonds and seeds are also a great source of iron, fiber, magnesium, zinc, selenium, and vitamin E. They also contain antioxidants and other beneficial plant compounds.

Nuts and seeds are also the ultimate versatility. These can be taken alone or worked on interesting recipes like sauces, desserts, and cheeses. Cashew cheese is a delicious alternative.

Whenever possible, you should choose varieties that are not viable due to the loss of nutrients during processing.

Choose natural almond butter instead of heavy processing. These generally abstain from the oil, sugar, and salt that are often added to the familiar brand varieties.

BOTTOM LINE:

Almonds, seeds, and their butter are nutritious and versatile foods that are rich in protein and nutrients. Every vegan should consider them in their pantry.

3. Flax, flax, and chia seeds

These three seeds have special nutritional profiles that are meant to stand out separately from the previous category.

Initially, all three contain more protein than other seeds.

One ounce (26 grams) of seeds contains 9 grams of whole and easily digestible protein, about 50% more protein than other seeds.

Also, the ratio of omega-3 to omega-6 fatty acids found in horn seeds is considered optimal for human health.

Studies also show that the fats found in flax seeds can be very effective in reducing premenstrual syndrome (PMS) and menopausal symptoms.

It can reduce inflammation and improve certain skin conditions.

Chia and flax seeds are especially rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that your body can partially convert to icosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DHA play an important role in the development and maintenance of the nervous system. These long-chain fatty acids appear to play a beneficial role in pain, inflammation, depression, and anxiety.

Since EPA and DHA are found primarily in fish and algae, it can be a challenge for vegetarians to get enough of them through their diet. For this reason, it is important that vegans eat adequate amounts of ALA-rich foods, such as chia and sesame seeds.

However, studies suggest that the body can only convert 0.5 to 5% of ALA into EPA and DHA. This conversion may increase slightly in vegans.

Regardless of these, both chia and flaxseed are incredibly healthy for you. They are also a great alternative to egg baking which is another reason to try it.

BOTTOM LINE:

Horn, chia, and fox seeds contain more protein and ALA than other seeds. Horn and chia seeds are great alternatives to eggs in recipes.

4. Tofu and other minimally processed meat alternatives

Tofu and temah are minimally processed soy-based meat alternatives.

Both contain 16 to 19 grams of protein per 3.5 oz (100 g) serving. These are good sources of iron and calcium.

Tofu, made from a pinch of bean curd, is a popular alternative to meat. It can be sautéed, grilled, or stirred. It is a good alternative to eggs in an omelet, fritta, and quiche national recipes.

Temps are made from semen. Its savory flavor makes it a popular alternative to fish, but the tempo can also be used for other foods.

The fermentation process helps reduce the amount of antinutrients naturally found in soybeans, which can increase the body's ability to absorb nutrients from the skin.

The intense fermentation process can produce small amounts of vitamin B12, which is found in nutritious animal foods and is usually not present in soy.

However, it is not clear whether the type of vitamin B12 found in temp is active in humans.

Tempe also contains low levels of vitamin B12 and may vary from brand to brand. Thus, vegetarians should not rely on temp as a source of vitamin B12.

Sitan is another popular alternative to meat. Provides about 25 grams of wheat protein for every 3.5 oz (100 grams). It is a good source of selenium and contains small amounts of iron, calcium, and phosphorus.

However, people with celiac disease or gluten sensitivity should avoid citane due to its high adhesive content.

More processed simulated meats such as “plant burgers” or “vegan chicken fillets” usually provide very little nutrition and may contain various additions. These should be eaten in moderation.

BOTTOM LINE:

Minimally processed meat alternatives such as tofu, temp, and seitan are versatile, nutritious-dense combinations in a vegan diet. Try to limit your use of highly processed vegan simulated meat.

5. Calcium-preserved vegetable milk and yogurt

Vegans consume less calcium per day than vegetarians or meat eaters, which can have a negative impact on their bone health. This seems especially true if your calcium intake goes below 525 mg per day.

For this reason, vegans should try to make calcium-preserved plant-based milk and plant-based yogurt in their daily menu.

Those who want to increase their protein intake at the same time should choose milk and yogurt made from soy or flax. Coconut, almond, rice, and oat milk are low-protein alternatives.

Calcium-fortified yogurt and non-dairy milk are often protected by vitamin D, a nutrient that plays an important role in calcium absorption. Some brands add vitamin B12 to their products.

Therefore, vegans looking for a daily intake of calcium, vitamin D, and vitamin B12 through diet alone should make sure to choose safe products. To keep sugar to a minimum, be sure to choose the sugar-free version.

BOTTOM LINE:

A good alternative to products made with plant milk and yogurt cow's milk, protected by calcium, vitamin D, and vitamin B12.

6. Ante

Coronary heart disease is one of the rare plant foods that contain DHA, which has many health benefits.

Seaweed like spirulina and chlorella are also good sources of whole grain protein.

Of these, two scoops (30 ml) provide about 8 grams of protein.

In addition, the sea wind contains magnesium, riboflavin, manganese, potassium, iodine, and good amounts of antioxidants.

The mineral iodine, in particular, plays an important role in your metabolism and the functioning of your thyroid gland.

The Reference Daily Intake (RDI) for iodine is 150 micrograms per day. Vegans meet their needs by serving several organic seafood products each week.

That being said, some types of sea winds (like calap) have high levels of iodine, so don't eat too much.

Other varieties, like spirulina, contain very little iodine.

Those who have problems with the recommended daily intake of seaweed alone should note that they should consume half a teaspoon (two and a half milliliters) of iodized salt on a daily basis.

Like Temth, seaweed is often touted as a great source of vitamin B12 in vegans. Although it contains a type of vitamin B12, it is not yet clear whether this form is active in humans.

As long as they don't know it, as long as they want to reach the recommended daily intake of vitamin B12, their vegans should rely on safe foods or use supplements.

BOTTOM LINE:

Suede is a protein-rich source of essential fatty acids. It is rich in antioxidants and iodine, but should not be relied on as a source of vitamin B12.

7. Nutritional yeast

Nutritional yeast is made from an inactive strain of Saccharomyces cerevisiae yeast. It is available in the form of powdered turmeric or flax in most supermarkets and health food stores.

One ounce (26 grams) contains approximately 14 grams of protein and 7 grams of fiber. Also, nutritional yeast is generally fortified with zinc, magnesium, copper, manganese, and B vitamins, vitamin B12.

Therefore, safe nutritional yeast can be a practical way for vegetarians to meet their daily vitamin B12 recommendations.

However, it is important to note that vitamin B12 can be reduced if purchased or stored in clean, slightly sensitive plastic bags.

Yeast should not be relied upon for harmful nutrients as a source of vitamin B12.

BOTTOM LINE:

Protected nutritional yeast is a protein-rich source of vitamin B12, but non-preserved versions are not a reliable source of the vitamin.

8. Plant foods and sprouts

Although rich in nutrients, most plant foods also contain a variety of antioxidants.

These antinutrients can reduce your body's ability to absorb the minerals in these foods.

Germination and fermentation are simple and time-tested methods of reducing the amount of antioxidants found in different foods.

These techniques increase the amount of acceptable beneficial nutrients in plant foods and can increase the quality of your overall protein.

Interestingly, the amount of gluten found in some sprouted grains can also be slightly reduced.

Fermented plant foods are a good source of probiotic bacteria, which can improve immune function and digestive health.

These include vitamin K2, which can improve dental and bone health, as well as help reduce the risk of heart disease and cancer.

You can try sprouting or eating at home. Also available in some stores like Ezekiel Bread, Tempe, Miso, Natto, Surkrat, Pickles, Kimchi, and Kambucha

BOTTOM LINE:

Sprouted and fermented foods help increase their nutritional value. The supplied foods provide a source of probiotics and vitamin K2 to the viscera.

9. Whole grains, cereals, and pseudo-cereals

Whole grains, cereals, and pseudo-cereals are good sources of complex carbohydrates, fiber, and iron as well as B vitamins, magnesium, phosphorus, zinc, and selenium.

That said, some varieties are more nutritious than others, especially when it comes to protein

For example, ancient spells and tamarind grains contain 10-10 grams of protein per cooked cup (237 ml). It is much more than wheat and rice.

Amaranth and quinoa pseudoserils come in very close seconds with about 9 grams of protein (237 ml) per cup of cooking. They are also a rare source of complete protein in this food group.

Like many plant foods, whole grains and pseudo-cereals contain different levels of antioxidants, which can limit the absorption of beneficial nutrients. Germs help reduce these antinutrients.

BOTTOM LINE:

Banan, Tef, Amaranth, and Quinoa are delicious, protein-rich alternatives to well-known grains such as wheat and rice. Sprouted varieties are the best.

10. Choline rich foods

Nutrition Choline is important for the health of your liver, brain, and nervous system.

Our company can produce it but only in small quantities. This is why it is considered an essential nutrient that you must get from your diet.

Choline is found in a variety of fruits, vegetables, nuts, beans, and cereals.

That said, high-vegetarian foods include tofu, soy milk, cauliflower, broccoli, and quinoa.

Choline increases during daily needs during pregnancy. Patient athletes, heavy drinkers, and postmenopausal women may also be at increased risk of deficiency.

Therefore, Vegans who fall into one of these categories should make a special effort to ensure that they have adequate amounts of choline-rich foods on their plates.

BOTTOM LINE:

Choline-rich plant foods such as soybeans, cauliflower, broccoli, and quinoa are important for the proper functioning of your body.

11. Fruits and vegetables

Some vegans rely heavily on fake meats and vegan junk food to replace their favorite animal foods. However, these types of foods are often highly processed and unhealthy.

Fortunately, there are many ways to replace your favorite foods with vitamin and mineral-rich fruits and vegetables.

For example, cooked banana eggs are a great alternative to baking recipes.

Banana ice cream A popular alternative to dairy-based ice cream is simply a frozen banana mixture until smooth. You can then add your desired ingredients.

Eggplant and mushrooms, especially crimson or portobello, are great ways to get a fleshy texture in vegetable form. These are especially easy to grill.

Perhaps surprisingly, jackfruit is a great alternative to meat in delicious dishes like fried and barbecue sandwiches.

Meanwhile, cauliflower is a versatile addition to many recipes, including pizza crust.

Vegans should also try to increase the intake of iron and calcium-rich fruits and vegetables. These include bok choy, spinach, kale, watercress, and green vegetables such as mustard.

Broccoli, turnips, artichokes, and black alphabet are also great options.

BOTTOM LINE:

Fruits and vegetables are very healthy and some of them can be used as animal food alternatives.

 Take-Home Message

Vegans avoid all foods of animal origin, including foods that contain meat and animal origin ingredients.

This can limit your intake of certain nutrients and increase your need for others.

A well-planned plant-based diet with adequate amounts of food discussed in this article will help keep vegetarians healthy and avoid nutritional deficiencies.

However, some Vegans may find it difficult to eat enough of these foods. In this case, a good backup option to consider complementary.