Here are 11 foods and food groups that you should try to include in your vegan diet plan. However, legumes also contain a good amount of anti-nutrients, which can reduce mineral absorption (. For example, iron absorption from plants is lower than that from animal sources. Similarly, vegetarian diets seem to reduce zinc absorption by approximately 35% compared to those containing meat (4, 5,.
To increase the absorption of iron and zinc from legumes, you can also avoid consuming them at the same time as calcium-rich foods. Calcium can make it difficult to absorb these nutrients if you consume it at the same time (. On the contrary, eating legumes in combination with fruits and vegetables rich in vitamin C can increase iron absorption (. In addition, nuts and seeds are excellent sources of iron, fiber, magnesium, zinc, selenium, and vitamin E.
They also contain a good amount of antioxidants and other beneficial plant compounds (1). Try to choose unblanched or roasted varieties whenever possible, as nutrients may be lost during processing) (1). Research also shows that the fats found in hemp seeds can be very effective in reducing symptoms of PMS and menopause) (14, 15, 1). They can also reduce inflammation and improve certain skin conditions (1).
On the other hand, chia seeds and flax seeds are high in alpha). linolenic acid (ALA), an essential omega-3 fatty acid for your body, can be partially converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA play important roles in the development and maintenance of the nervous system. These long-chain fatty acids also appear to have beneficial effects on pain, inflammation, depression and anxiety (18, 19, 20, 2).
However, it's not clear if the type of vitamin B12 found in tempeh is active in humans. The amount of vitamin B12 in tempeh also remains low and can vary from one brand of tempeh to another. Therefore, vegans shouldn't rely on tempeh as their only source of vitamin B12 (26, 2). Seitan is another popular alternative to meat.
Provides approximately 18 grams of protein per 3.5 ounces (100 grams). It also contains iron, calcium and phosphorus (2). Vegans tend to consume smaller amounts of calcium per day than vegetarians or meat-eaters, which can adversely affect their bone health. This seems especially true if your calcium intake falls below 525 mg per day (29, 30).
Calcium-fortified vegetable milks and yogurts are also often fortified with vitamin D, a nutrient that plays an important role in calcium absorption. Some brands also add vitamin B12 to their products. Therefore, vegans who want to achieve their daily intakes of calcium, vitamin D and vitamin B12 through food alone should opt for fortified products. To keep added sugars to a minimum, you can choose sugar-free versions.
Two tablespoons (30 ml) of these products provide approximately 8 grams of protein. In addition, seaweed contains magnesium, riboflavin, manganese, potassium and good amounts of antioxidants (3). Some types of algae, such as kelp, nori, kombu and wakame), are excellent sources of iodine. Some other varieties, such as spirulina, contain less (32, 3).
Until more is known, vegans who want to achieve the recommended daily intake of vitamin B12 should opt for fortified foods or talk to a health professional about taking supplements. One ounce (28 grams) contains approximately 16 grams of protein and 6 grams of fiber. In addition, nutritional yeast is often fortified with B vitamins, including vitamin B12 (3). Therefore, fortified nutritional yeast can be a practical way for vegans to meet their daily vitamin B12 needs.
These techniques increase the amount of beneficial nutrients that are absorbed in plant foods and may also improve overall protein quality (39, 40, 41, 4). Interestingly, germination can also slightly reduce the amount of gluten found in certain grains (39, 4). They also contain vitamin K2, which may promote bone and dental health, as well as help lower the risk of heart disease and inhibit the growth of cancer cells (44, 45, 46, 4). For example, ancient spice grains.
Spelt and teff contain 10.7 and 9.7 grams of protein per cooked cup, respectively (48, 4). Pseudocereals) Amaranth and quinoa are close behind with 9.3 and 8.1 grams of protein per cooked cup, respectively (50, 5). Choline can be found in small amounts in a wide variety of fruits, vegetables, nuts, legumes and grains. The plant foods with the highest amounts are tofu, cauliflower and quinoa (52, 53, 5).
Daily choline requirements increase during pregnancy. People who drink a lot of alcohol and postmenopausal women may also have a higher risk of deficiency (54, 55, 5). There are plenty of low-carb fast food options available. Here are 12 fast foods you can eat on a low-carb diet.
Frozen fruit is useful for making smoothies and for baking (fruit pre-frozen to cover oatmeal or non-dairy yogurts). Nuts can be eaten on the go with nuts or a mix of nuts, as a dressing for breakfast cereals and for baking. Buy some vegetables to eat raw in salads, sandwiches, or with sauces. Choose at least 1 or 2 leafy greens for salad and sandwich bases.
Choose a variety of fresh or frozen vegetables that are good for steaming, sautéing and roasting. Frozen vegetables are an excellent staple food and are very versatile. You can buy more when they're on sale without worrying about them going bad, they're easy to prepare in a hurry and can be a great backup and healthy option if you miss a visit to the supermarket. Frozen products tend to be more nutrient-dense than fresh produce, because they freeze quickly at their peak of maturity.
The selection of condiments, herbs and spices available makes it easy to diversify your meals. These items tend to last a long time, so waste isn't a big problem. Buy dry herbs or spices that you don't use very often in the bulk section in smaller quantities. For fresh herbs, wash and freeze leftovers that you are not going to use right away.
Finally, herbs tie together just about any food (vegan or not). There's nothing better than grilled vegetables topped with fresh chopped herbs such as parsley or dill. For vegans who want to stay healthy, it's very important to eat a nutrient-rich diet with whole, fortified foods. If you're not sure if you're starting out, use this list of vegan foods as inspiration for your next shopping adventure.
Therefore, vegans who fall into one of these categories should make a special effort to consume enough choline-rich foods. When planning your vegan meals (and your shopping list), Appelö recommends including a few different categories of food. .
