Vegans are those people who abstain themselves from avoid eating animal foods for various reasons like environmental, ethical, or health reasons. Unfortunately, the vegan diet, which is mainly based on plants, may cause some peoples at a higher risk of nutrient deficiencies. This can happen when your vegan diets are not well planned. For vegan peoples who want to stay healthy and fit, has to take a nutrient-rich diet with whole foods. It is essential to maintain your schedule and make a well-planned nutrient-enriched diet. Here are some foods groups that should be part of a healthy vegan diet.
1. Legumes Vegan Foods
Some people are a firm believer of a vegan diet and don’t want to eat any animal food. It’s their effort to prevent animal exploitation and cruelty. Vegans avoid protein and iron, which are received form meat, poultry, fish, and eggs. For staying fit, it’s essential to get protein- and iron-rich plant alternatives, such as legumes.
Beans, peas, and lentils are one among the great options available that contain 10–20 grams of protein. They’re also a good source of fiber, iron, manganese, zinc, antioxidants and other health-rich protein. Legumes are a good source of antinutrients, which reduce the absorption of minerals.
The iron received from plants is 50% lower than that from animal sources. Similarly, other minerals and nutrients derived from vegetarian diets are less than that from meat and other animal products. It is beneficial to sprout, ferment or cook legumes well because these decrease the levels of antinutrients
You should not eat calcium-rich foods when you are going to increase your absorption of iron and zinc from legumes. Calcium limits the absorption of zinc taken at the same time. But eating legumes with vitamin C-rich fruits and vegetables can increase your absorption of iron.
2. Nuts, Nut Butters and Seeds
The great addition to your diet is different types of nuts, seeds, and their byproducts. Because approx 28-gram of nuts or seeds diet will provide you 6–13 grams of protein. This makes them a great option to protein-rich animal products. Nuts and seeds are a prime source of iron, fiber, magnesium, zinc, selenium, and vitamin E. They also have a high level of antioxidants and other beneficial vegan compounds.
Nuts and seeds are versatile and can be cooked as well as use with other food products. You can consume them on their own or can make interesting recipes such as sauces, desserts, and cheeses. Cashew cheese is one of the great options. Always recommend for unroasted variants, since nutrients will get lost during the process. Favor nut butter is good and natural.
3. Hemp, Flax and Chia Seeds
These seeds are special and have enriched nutrients and larger amounts of protein than most other seeds.
Twenty-eight grams of hemp seeds contains 9 grams of complete, easily digestible protein. It contains the optimum amount of omega-3 and omega-six ratios, which is good for human health. Hemp seeds are useful in decreasing symptoms of premenstrual syndrome (PMS) and menopause. It also reduces inflammation and improves certain skin conditions.
If you add these nutrients in your diet, you will be able to follow a vegan diet.