Vegans abstain from consuming animal products for ethical, ethical, or health grounds.
While a plant-based diet may offer certain health advantages, it may put some individuals at risk of vitamin shortages.
This is particularly true when vegan diets are haphazardly implemented.
Consuming a nutrient-rich diet of whole and fortified foods is critical for vegans who wish to remain healthy.
Here are 11 foods and dietary categories to attempt to include in your vegan diet plan.
1. Legumes
Vegans eschew animal-based protein and iron sources such as meat, chicken, fish, and eggs.
As a result, it is critical to substitute these animal products with plant-based alternatives that are high in protein and iron, such as legumes.
Beans, lentils, and peas are excellent protein sources, with 10–20 grams per cooked cup.
They’re also high in fiber, slow-digesting carbohydrates, iron, folate, calcium, potassium, zinc, antioxidants, and other plant chemicals that promote health. (1, 2)
However, legumes include a substantial quantity of antinutrients, which might limit mineral absorption. (3)
Iron absorption from plants, for example, is lower than that from animal sources. Similarly, vegetarian diets seem to lower zinc absorption by roughly 35% when compared to meat-containing diets. (4, 5)
It is beneficial to soak, ferment, or boil beans thoroughly since these activities may reduce the number of antinutrients. (5, 6)
To maximize iron and zinc absorption from legumes, avoid eating them at the same time as calcium-rich meals. If you eat calcium at the same time, it might interfere with the absorption of these minerals. (7)
Consuming beans in conjunction with vitamin C-rich fruits and vegetables, on the other hand, may improve iron absorption. (8)
2. Nuts, nut butter, and seeds
Nuts and seeds are excellent complements to any vegan refrigerator or pantry. This is due in part to the fact that a 1-ounce (28-gram) serving of nuts or seeds includes 5–12 grams of protein.
As a result, they are a suitable alternative to protein-rich animal products.
Furthermore, nuts and seeds are high in iron, fiber, magnesium, zinc, selenium, and vitamin E. They are also high in antioxidants and other useful plant chemicals. (9)
Nuts and seeds are incredibly versatile. You may consume them on their own or include them in tasty dishes like sauces, desserts, and vegan cheeses.
When feasible, pick unblanched and unroasted kinds, since nutrients might be lost during processing. (10)
Natural nut butter is preferred over overly processed nut butter. These are often absent of the oil, sugar, and salt that are commonly included in certain popular kinds.
3. Hemp, flax, and chia seeds
These three varieties of seeds have distinct nutritional profiles that need separate attention from the preceding group.
To begin with, all three have more protein than most other seeds.
One ounce (28 grams) of hemp seeds has 9 grams of full, readily digested protein, which is up to 50% more protein than other seeds. (11)
According to research, the lipids included in hemp seeds may be highly beneficial at reducing symptoms of premenstrual syndrome and menopause. (12, 13)
They may also help with inflammation and some skin disorders. (14)
Chia seeds and flaxseeds, on the other hand, are rich in alpha-linolenic acid (ALA), an important omega-3 fatty acid that your body may partly convert into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (DHA).
EPA and DHA are essential for the development and maintenance of the neurological system. These long-chain fatty acids seem to have anti-inflammatory, anti-depressant, and anti-anxiety properties. (15, 16)
Because EPA and DHA are predominantly found in fish and seaweed, vegans may struggle to obtain enough via their diets. As a result, vegans must consume enough amounts of ALA-rich foods such as chia seeds and flaxseeds.
However, studies show that the body can only convert 0.5–5% of ALA to EPA and DHA. Vegans may have a somewhat higher conversion rate. (17, 18)
Regardless, both chia seeds and flaxseeds are nutritious. They also work well as egg replacements in baking, which is another incentive to give them a try.
4. Tofu and other minimally processed meat substitutes
Tofu and tempeh are meat substitutes derived from soybeans that have been lightly processed.
Each 3.5-oz (100-gram) serving contains 9–20 grams of protein. They’re also high in iron and calcium. (19, 20)
Tofu, made by squeezing soybean curds, is a popular meat substitute. It may be grilled, sautéed, or scrambled. It’s a tasty substitute for eggs in meals like omelets, frittatas, and quiches.
Tempeh is a fermented soybean product. Because of its particular taste, it is a popular substitute for fish, but it may also be used in several other cuisines.
Fermentation may help lower the number of antinutrients contained naturally in soybeans, potentially increasing the number of nutrients the body can absorb from tempeh.
Tempeh fermentation may create trace levels of vitamin B12, a component found mostly in animal diets and not generally present in soybeans.
However, whether the form of vitamin B12 contained in tempeh is active in humans is unknown.
The quantity of vitamin B12 in tempeh is very minimal and varies from one brand to the next. As a result, vegans should not depend only on tempeh as their supply of vitamin B12. (21, 22)
Seitan is another popular meat substitute. It contains around 18 grams of protein per 3.5 ounces (100 grams). Iron, calcium, and phosphorus are also present. (23)
However, because of its high gluten content, those with celiac disease or gluten sensitivity should avoid seitan.
More severely processed fake meats, such as “vegan burgers” and “vegan chicken fillets,” often have fewer nutrients and may include additives. They should be consumed in moderation.
5. Plant milk and yogurts enriched with calcium
Vegans tend to take less calcium per day than vegetarians or meat eaters, which may harm their bone health. This seems to be particularly true if calcium intake is less than 525 mg per day. (24, 25)
As a result, vegans should strive to include calcium-fortified plant milk and plant yogurts into their regular diet.
Those wishing to enhance their protein intake can choose milk and yogurts manufactured from soy or hemp. Protein levels are reduced in coconut, almond, rice, and oat milk.
Calcium-enriched plant milk and yogurts are often supplemented with vitamin D, a substance that aids in calcium absorption. Some companies also use vitamin B12 in their goods.
As a result, vegans who want to meet their daily calcium, vitamin D, and vitamin B12 requirements via diet alone should choose fortified products. Unsweetened versions are available if you want to keep extra sugars to a minimum.
6. Seaweed
Seaweed is a rare plant food that contains DHA, an important fatty acid with several health advantages.
A complete protein is also found in algae such as spirulina and chlorella.
Two tablespoons (30 mL) of these provide around 8 grams of protein.
Furthermore, seaweed includes magnesium, riboflavin, manganese, potassium, and a high concentration of antioxidants. (26)
However, certain varieties of seaweed (such as kelp) are particularly rich in iodine and should not be consumed in big quantities. Iodine is a naturally occurring element present in certain foods and added to some salt products.
It is required for thyroid control, protein synthesis, and appropriate nervous system development in fetuses and babies. (27)
Some seaweeds, such as kelp, nori, kombu, and wakame, are high in iodine. Other types, such as spirulina, have a lower concentration. (28, 29)
Seaweed, like tempeh, is frequently touted as a good source of vitamin B12 for vegans. While seaweed does contain a type of vitamin B12, it is unknown if this form is active in humans. (30, 31)
Until more is known, vegans who wish to meet their daily vitamin B12 requirements should eat fortified foods or see a healthcare practitioner about taking supplements.
7. Yeast for nutrition
A deactivated strain of Saccharomyces cerevisiae yeast is used to make nutritional yeast. Most supermarkets and health food shops sell it in the form of yellow powder or flakes.
One ounce (28 grams) has around 16 grams of protein and 6 grams of fiber. Furthermore, nutritional yeast is often enriched with B vitamins, such as vitamin B12. (32)
As a result, enriched nutritional yeast may be a convenient option for vegans to achieve their daily vitamin B12 requirements.
Nutritional yeast that has not been fortified with vitamin B12 is not a trustworthy source of this vitamin.
8. Plant foods that have been sprouted and fermented
Despite being high in nutrients, most plant meals also contain different levels of antinutrients.
Certain antinutrients have the potential to impair your body’s capacity to absorb minerals from these meals.
Sprouting and fermenting are easy and time-tested procedures for decreasing antinutrient levels in many foods.
These methods improve the number of essential elements absorbed from plant diets while also improving protein quality. (33, 34)
Surprisingly, sprouting may lessen the amount of gluten detected in some cereals. (35, 36)
Fermented plant foods include probiotic bacteria, which may aid in immune function and digestive health.
They also include vitamin K2, which may enhance bone and dental health, as well as assist reduce the risk of heart disease and cancer cell proliferation. (37, 38)
You may experiment with sprouting or fermenting grains at home. Some sprouted or fermented foods are also accessible in supermarkets, including Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha.
9. Whole grains, cereals, and pseudocereals
Whole grains, cereals, and pseudocereals are high in complex carbohydrates, fiber, iron, B vitamins, magnesium, phosphorus, zinc, and selenium.
Some types, however, are more nutritious than others, particularly in terms of protein.
The ancient grains spelled and teff, for example, provide 10.7 and 9.7 grams of protein per cooked cup, respectively. (39, 40)
Amaranth and quinoa are close behind, with 9.3 and 8.1 grams of protein per cooked cup, respectively. (41, 42)
10. Choline-rich foods
Choline is essential for the functioning of your liver, brain, and neurological system.
It is produced by our bodies, but only in trace levels. As a result, it is regarded as a necessary vitamin that must be obtained from your food.
Choline may be found in trace levels in many fruits and vegetables, nuts, legumes, and grains.
Tofu, cauliflower, and quinoa are the plant foods with the highest quantities. (43, 44)
During pregnancy, the amount of choline required daily increases. People who use a lot of alcohol, as well as postmenopausal women, may be at a higher risk of insufficiency. (45, 46)
As a result, vegans who fall into one of these groups should make an extra effort to eat adequate choline-rich foods.
11. Fruits and vegetables
To substitute their beloved animal dishes, some vegans depend extensively on fake meats and other vegan manufactured goods. However, these meals are not always the healthiest alternatives.
Fortunately, there are several methods to include vitamin and mineral-rich fruits and vegetables into your diet.
For example, a mashed banana may be used in place of eggs in baking recipes.
Banana “ice cream” is a popular dairy-free alternative to ice cream. Simply puree a frozen banana until smooth. Then you may top it with anything you like.
Eggplant and mushrooms, particularly cremini or portobello, are excellent sources of meaty texture in vegetarian form. They’re very simple to grill.
Surprisingly, jackfruit works well as a meat substitute in savory recipes like stir-fries and barbecue sandwiches.
Cauliflower is a versatile ingredient that can be used in a variety of dishes, including pizza crust.
Vegans should also try to eat more iron- and calcium-rich fruits and vegetables. Leafy greens including bok choy, spinach, kale, watercress, and mustard greens fall within this category.
Broccoli, turnip greens, artichokes, and black currants are other excellent choices.
Result in Bottom Line
Vegans abstain from all animal-derived foods, including meat and foods containing animal-derived ingredients.
This can reduce their intake of some nutrients while increasing their need for others.
Vegans can stay healthy and avoid nutrient deficiencies by eating a well-planned plant-based diet that includes adequate amounts of the foods discussed in this article.
Nonetheless, some vegans may struggle to consume enough of these foods. Supplements may be an option to consider in these cases.
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