A healthy vegan diet can provide all the nutrients you need. However, it’s important to ensure that your vegan food has enough quantities of key nutrients, such as vitamin B12, iron, and calcium.
Below are some of the best vegan foods that are rich in these nutrients and suitable for plant-based diets.
Vegan food list: 15 best healthy vegan foods
Here are 15 delicious and nutritious vegan foods to add to your diet to keep you full longer:
1. Beans and legumes
These versatile ingredients are rich in fiber and protein, making them great for satisfying hunger. Examples include lentils, black beans, and kidney beans. These beans are often used to make filling meals like vegan burgers and vegan chilis.
2. Whole grains
Whole grains [1]Mayo Clinic: Whole grains: Hearty options for a healthy diet are a good source of fiber and nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium. Oats, quinoa, and brown rice are some nutrient-dense grains you can add to your vegan diet.
3. Nuts and seeds
Nuts and seeds are nutritious and filling and are an ideal snacking option. Examples include almonds, walnuts, and chia seeds.
4. Vegetables
Vegetables are a great source of vitamins, minerals, and fiber. Options here are almost endless.
Fruits are rich in vitamins, minerals, and antioxidants. They are refreshing and make a nutritious snack.
Incorporate oranges, strawberries, blueberries, bananas, grapes, etc into your diet.
6. Tubers
Tubers provide carbohydrates and fiber to the body. They help you stay energized and active to perform your daily physical activities. Examples include potatoes, sweet potatoes, yams, and cassava.
7. Seaweed
Seaweed is a type of marine algae that is rich in nutrients. It is a good source of iodine, which is important for thyroid function. [2]National Library of Medicine: Iodine, Seaweed, and the Thyroid
Plant-based protein sources help you stay full and are rich in nutrients. Plant-based proteins can potentially reduce the risk of developing metabolic syndrome.
Healthy fats are an important part of a vegan diet. They work as a source of energy and help you absorb fat-soluble vitamins. Examples include avocados, olive oil, coconuts, chia seeds, flaxseeds, dark chocolate, and nuts.
10. Juices and smoothies
Juices are rich in vitamins and minerals. They are refreshing and can be prepared easily. Moreover, they are a good source of antioxidants.
Some of the most nutritious examples include orange juice, grapefruit juice, and vegetable juice.
11. Cereal bowls
Cereal bowls are perfect for breakfast. They are nutritious and filling. Oatmeal, whole-grain cereal, and granola are great cereal options.
12. Soups
Soups are an easy and tasty way to get your daily intake of vegetables. They are also a good source of protein and can help you stay hydrated. Examples include vegan minestrone, lentil soup, and black bean soup.
13. Stews
Stews are an interesting way to get your daily recommended intake of vegetables and legumes. They are delicious and can be made ahead of time for easy meals.
It is also an ideal way to use up leftover vegetables. Stews’ examples include vegan ratatouille, vegan chili, and vegan vegetable curry.
14. Roasted vegetables
Roasted vegetables make a fantastic side dish or main course. They are a good source of vitamins and minerals, and roasting helps to bring out their natural taste and flavors.
15. Salads
Having a fresh salad every day is one of the healthiest ways to get the essential nutrients required for your bones, muscles, and body. You can add various ingredients, such as lettuce, tomatoes, and cucumbers.
Following a vegan diet has many health benefits, including improved heart health, weight loss, and reduced risk of chronic diseases. However, it’s essential to ensure that you’re getting all the nutrients your body needs by eating various nutrient-rich foods.
This list of 15 healthy vegan foods can help you create a well-rounded vegan diet that will provide your body with the nutrients it needs to function optimally. Vegan cooking can be healthy, delicious, and easy.
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