A person who follows a vegan diet avoids the consumption of all forms of animal and dairy products. The reason for eating only vegan meals may be health, ethical, or environmental. Vegans look for healthy vegan recipes that provide all the nutrients their body needs. However, a poorly planned vegan diet increases the risk of nutrient deficiencies.
There are a lot of plant-based foods that provide you with enough nutrients for maintaining your health. Here are some of those foods that should be included in your healthy vegan diet.
Nuts, nut butter, and seeds are a great addition to your vegan diet because they are a great source of protein. An ounce of nuts contains 5-12 grams of protein. They are also a great source of vitamin E, iron, selenium, zinc, manganese, and fiber.
Legumes are a great source of plant-based protein. Beans, peas, and lentils also contain antioxidants and other beneficial plant compounds. Some other nutrients present in the legumes are slowly digested carbs, fiber, iron, zinc, folate, and manganese.
Vegans avoid all forms of dairy products and this increases the risk of calcium deficiency. To avoid that, you can include calcium-fortified plant milk in your vegan diet. Coconut milk, almond milk, soy milk, etc. are some of the common plant-based milk available.
Nutritional yeast is available in the form of yellow powder or flakes and it is made from the deactivated strain of Saccharomyces cerevisiae yeast. Every 28 grams of nutritional yeast contains 7 g of fiber and 14 g of protein. Vitamin B12 and other B vitamins are also present in nutritional yeast.
Whole Grains And Cereals
Whole grains and cereals are a great source of B vitamins, fiber, complex carbs, iron, phosphorous, selenium, and zinc. One cup of cooked ancient grains spelt and teff contains 1-0-11 grams of protein.
Fruits And Vegetables
Fruits and vegetables are rich in vitamins and minerals. You can eat several fruits as a replacement for eggs and other animal products. For instance, banana can often replace eggs in many baking recipes. Jackfruit is often considered as a better replacement for meat in several savory dishes.
Hemp Seeds And Chia Seeds
Both these seeds have a high nutrient profile. Hemp and chia seeds have higher protein content than most other seeds. 9 grams of protein are present in one ounce of hemp seeds. Also, hemp seeds contain omega-3 and omega-6 fatty acids that are beneficial for skin health.