Typically, avoid eating animal foods for health, environmental, or ethical reasons. Regrettably, following a diet solely based on plants may put some individuals at risk of malnutrition. If one consumes unplanned vegan diets, they are at risk of nutritional deficiencies. As a vegan, you should visit https://londontheinside.com/loti-eats-the-spread-eagle-2/ for a vivid image of how you should plan your meals. Therefore, here are groups of food that will help you stay healthy as a vegan:
Legumes
Notably, vegans avoid traditional sources of proteins
and iron, such as eggs, poultry, meat, or fish, to evade the cruelty and exploitation of animals in all forms. However, one must replace these nutrients with abundant protein and iron plant substitutes such as legumes, for example, peas, lentils, and beans. They are great source fiber, folate, manganese, iron, zinc, and slowly digested carbohydrates. Also, legumes have anti-nutrients that lower the absorption of minerals.
Nut Butters, Nuts, and Seeds
Another excellent addition to a vegan’s refrigerator or pantry is seeds, nuts, and their byproducts. These products are the best alternative for animal protein products. This type of food is a good source of iron, zinc, vitamin E, magnesium, selenium, and fiber. Additionally, they have a quantifiable amount of antioxidants and other crucial plant compounds to the human body. Notably, seeds and nuts are resourceful as it can be consumed on its own or used to generate exciting meals other meals such as desserts or sauces.
Chia Seeds, Hemp, and Flax
These three seeds have an exceptional nutrient profile that deserves highlight from other categories. For instance, these three categories have a higher amount of proteins than other grains. Hemp seeds have easily digestible proteins, while the fats found in the seeds are effective in clearing premenstrual syndrome (PMS) and menopause. On the other hand, chia and flax seeds are responsible for acids that develop and maintain the nervous system.
Whole Grains, Cereals, and Pseudocereals
These foods are good sources of iron, complex carbohydrates, magnesium, zinc, vitamin B, and fiber. Like other types of foods, some varieties are more nutritious than others. For example, ancient grains have more proteins than wheat and rice. Notably, Pseudocereals and whole grains have different levels of anti-nutrients that may limit the absorption of essential nutrients. Therefore, ensure that your meals do not have too much grain or cereals.
Fruits and Vegetables
If you do not like animal proteins, you can
replace them with healthy fruits and vegetables. Some of these items include bananas, eggplant, mushroom, broccoli, artichokes, and cauliflower.
