Vegan tries to avoid eating animal food for ethical, environmental or health reasons. However, if you follow a diet which is exclusively based on plants, you may be at a higher risk of deficiencies as far as nutrients are concerned. Moreover, this is true when the diets of vegan are not planned in a proper manner.
If you are a vegan who wants to stay healthy, you need to consume a diet which is rich in nutrient. Besides, this vegan diet should contain fortified and whole food. Here we will discuss the ten best vegan foods to include in your healthy diet.
Chia seeds have special nutrient profiles which makes them one of the most popular vegan foods. Chia seeds are known to contain a large amount of protein as compared to most other seeds. These seeds are also high in alpha-linoleic acid which is an important omega-3 fatty acid. Moreover, the presence of EPA and DHA in Chia seeds plays a very important role in the development and maintenance of the nervous system.
To oppose all forms of cruelty and exploitation towards animal vegan avoid all sources of iron and protein such as poultry, fish, eggs, and meat. Due to this, it becomes important to replace the animal products with plant and iron-rich plant alternatives.
It is good to know that bean, peas, and lentils are great options that contain 10-20 grams of protein in every cooked cup. These vegan foods are excellent sources of iron, fiber, manganese, zinc, and anti-oxidants.
The addition of nuts and seeds is a great compliment to the refrigerator or pantry of a vegan. This is due to the fact that about 28 grams serving of seeds or nuts contain 5-10 grams of protein. This also makes them a great alternative to animal products that are rich in proteins.
Moreover, seeds and nuts are great sources of iron, fiber, vitamin E, zinc and selenium. Besides, they also contain a good amount of antioxidants.
The best part of including nuts and seeds in your diet is that they can be consumed on their own or you can even include them in recipes like desserts, cheeses, and sauces.
Tofu and even tempeh are meat substitutes that have undergone minimal processing. These are made from soybeans. Both Tofu and tempeh contain around 15-20 gram of protein per 100-gram portion.
Tofu is created from pressing soybean curds is a very popular replacement for meats. You can grill or scramble this great food. Also, you can use Tofu in place of eggs in recipes such as quiches, frittatas, and omelets.
Tempeh is made from the fermentation of soybeans.
The fact is that vegan can consume small amounts of calcium per day as compared to meat eaters. This can lead to poor health of their bones. This is quite possible if the intake of calcium falls below the specified 525 mg per day.
Due to this, it is better that vegans should include calcium-fortified plant yogurts and plant based kinds of milk as an important part of their daily menu. If you are looking to increase your intake of protein, you should opt for yogurts and plant based kinds of milk made from hemp or soy.
Seaweed is a very rare plant food that contains DHA.DHA is considered to be important fatty acids that contain many benefits related to health. Algae like spirulina and chlorella are great sources o complete protein. About 30 ml of these two provide 8 grams of protein.
Moreover, seaweed contains manganese, potassium, magnesium, riboflavin and potassium and an ample amount of anti-oxidants. The presence of iodine in your body is very crucial as far as the metabolism of your body and thyroid gland is concerned.
Nutritional yeast is derived from a strain of Saccharomyces cerevisiae yeast. It is available in health stores in the form of flakes or yellow powder. One ounce of nutritional yeast contains about 7 grams of fiber and 14 grams of protein. Moreover, nutritional yeast is fortified with magnesium, copper, manganese and vitamin B12.
Fortified nutritional yeast is a great source of vitamin B 12. It is important to know that non- supported versions of nutritional yeasts are not a reliable source of vitamin B12.
Fermenting and sprouting are time tested methods and are very helpful as far as the reduction of anti-nutrients in foods is concerned. These methods are beneficial in increasing the nutrients that are absorbed from plant foods and are also helpful in increasing the overall quality of protein.
In addition, fermented plant foods are a great source of probiotics bacteria which can help in the improvement of digestive health and immune system.
They also contain a good amount of vitamin K 2 which promotes bone and dental health. Not to mention they also decrease the risk of cancer and heart diseases.
Whole grains and cereals are valuable sources of fiber, iron, magnesium, phosphorus, selenium, and zinc. Just like many plant foods whole grains and cereals contain different levels of anti-nutrients which can limit the absorption of important nutrients.
Choline is an important nutrient which plays a vital role in the health of your brain, nervous system and liver. You can find Choline in any vegetable and fruits, legumes, nuts and grains. The largest amount of Choline is found in plants like Soymilk, Cauliflower, quinoa, and broccoli.
If you follow a well-planned vegan diet, you may live a longer and healthier life. If you follow a vegan diet, then you can get rid of a disease like low blood pressure and lower levels of cholesterol. In addition, you can get more vital nutrients and get healthier body weights. To avoid health risks, you are required to eat a balanced diet of the best vegan foods.