It's crucial for vegans who aim to maintain good health to consume a diet that is abundant in nutrients, consisting of whole foods and fortified foods.
Vegans substitute protein with legumes, a great source of iron, protein, fiber etc. Soaking and cooking well increase nutrient absorption.
Nuts and seeds are protein-rich vegan alternatives to animal products, with iron, fiber, magnesium, zinc, vitamin E, and antioxidants.
Seaweed is a rare plant source of DHA and a good source of protein, magnesium, riboflavin, manganese, potassium, and antioxidants. Some seaweed types have high iodine content.
Tofu and tempeh are soy-based meat substitutes with 9-20g protein per 3.5oz serving. They’re also sources of iron and calcium.
Quinoa is gluten-free, packed with nutrients like protein, zinc, fiber, and folate. It's easy to prepare and can be added to sweet dishes too.
Soy milk is a low-calorie, protein-rich beverage made from soybeans. It can help improve cholesterol levels, lower blood pressure, reduce inflammation, and support weight loss or maintenance.
Avocados are nutrient-dense, anti-inflammatory, and may reduce heart disease risk.
Apricots are small, yellow stone fruits with a tart flavor. They are highly nutritious, providing benefits such as improved digestion and eye health.