As we all know that vegans restrict themselves from consuming animal products for many reasons. Which primarily include the environment, ethics, and health. Although a vegan diet offers you many health benefits. In contrast, it may also increase the risk of nutrient shortages in some people. And all this happens due to improper planning of vegan diets. Vegans who wish to stay healthy should eat healthy vegan foods that include both fortified and whole foods.
Healthy Vegan Food List
So here we are with the list of top nutrient-rich foods which can supplement your Vegan Diet.
Choline is a nutrient that is necessary for a variety of body functions. In particular for digestion, synthesis of the neurotransmitter, and effective functioning of the brain.
In the process of your body producing basic amounts of this nutrient organically. It is insufficient to meet your needs, therefore you must obtain it through healthy vegan foods.
And thankfully, many plant-based diets also include this nutrient such as:
Quinoa, kidney beans, red potatoes, almonds, cruciferous vegetables, soybeans, and mushrooms, etc.
2. Whole Grains, Cereals, and Pseudocereals
Cereals as well as pseudocereal’s whole seeds are often whole grains. It must have all 3 components of the seed, which are Bran (the rigid outer coating of the grain is which gives whole grains their dark color). Next, is Germ (the most nutritious section of the grain, high in protein and carbs but low in minerals, and vitamins). And the Endosperm (is the section of the seed that sprouts and nurtures into a new plant). These all come in the category of whole grain.
Pseudocereals are plants that yield seeds or fruits for utilization and to eat in the form of grains. Even though they are neither grasses nor actual cereal grains in terms of biological classification. Pseudocereals are whole grains because they are free from gluten and rich in protein. It is surprising that many traditional grain forms are pseudocereals.
So the best sources of whole grains, cereals, and pseudocereals are:
Chia seeds, Buckwheat, Amarnath, Quinoa, etc.
3. Sprouted and Fermented Plant Foods
Consuming these plant foods has several advantages. The first of which is that they are plant-based. To start with, fermented plant foods like sprouted almonds, sauerkraut, and kimchi are nutrient-rich plants sources.
Fermented foods are beneficial for a variety of reasons. These are helpful bacteria, particularly those in our stomachs. That may benefit digestion, immune-boosting, and weight management. Although more research is necessary to determine how crucial these powerful microorganisms are to human health. However, the initial outcomes are worth seeing.
However, healthy vegan foods offer extra benefits as an outcome of the sprouting along with the fermenting process. It also includes greater bioavailability of nutrients, improves nutrition. And a surge in beneficial bacteria as well as short-chain fatty acids.
So here are some sprouted and fermented plant foods:
Kefir, Nut cheeses, Kimchi, Sprouted Grain Breads, Broccoli Sprouts.
4. Nutritional Yeast
However, Nutritional yeast is a food ingredient that derives from Saccharomyces Cerevisiae. It is a unicellular organism that cultivates molasses, picks, is washable. And dry with heat to make it dead or inactive. It has no foaming ability because it is inactive and does not froth or appears like baking yeast. And you need not worry because none of the animals exploits this process. Since yeasts, such as mushrooms, belong to the fungus class.
Nutritional yeast has an unpleasant name. So to make it easy to spell and attractive, it refers to as “nooch,” which has now spread across the internet. The most popular brand among vegans is the Red Star Vegetarian Support Formula. It is high in vitamin B12 and does not include whey, which is an animal product found in most of the common brands.
Some of the best nutritional yeast you can find online is:
- Bragg Nutritional Yeast Seasoning
- Bob’s Red Mill Nutritional Yeast Large Flake
- Anthony’s Premium Nutritional Yeast Flakes
- Kate Naturals Nutritional Yeast Flakes
- Revly Vegan Nutritional Yeast Non-Fortified
Legumes are plant seeds that are big, meaty, and colorful. Since, Legumes include plants such as lentils, peas, and beans. Beans along with other legumes, for example, are a good source of protein. They are an important part of a balanced diet and provide healthful benefits.
Although peas, lentils, and beans come in various forms. They are inexpensive and are simple to find near you. Legumes are soft (when boiled) and give earthy flavor when consume differently.
Phosphorus, potassium, calcium, iron, Vitamin B, proteins, and zinc are abundant in legumes. But, beans are often low in fat.
In terms of nutrition, legumes are close to meat, but with less iron content and nil saturated fats. Rich protein content in legumes makes them an excellent substitute for meat and dairy products. Although, legumes are common substitutes for meat by vegetarians and vegans.
The best legumes sources which are available near you are:
Lentils, Pinto beans, Black-eyed peas, Kidney beans, Green peas, Black beans, Peanuts, and Chickpeas
To sum up,
- First, we have is the Choline, which is good for digestion and brain growth.
- Then comes the Whole and Cereals which are full of carbs and proteins.
- Sprouted and fermented foods are purely green foods boosting your immune system.
- Nutritional Yeasts supplement you with Vitamin B12 nutrition.
- Last but not least we have the Legumes, which provide you with the optimum nutrition from all categories.
So after going through all these healthy vegan foods make sure that as a vegan. And you must have these foods as a part of your daily diet.