The vegan trend has seen thousands of people ditch their favourite meat and animal products in favour of more environmentally friendly options. However, to avoid any nutritional deficiencies it is essential to choose the most nutritious foods and drinks if you plan to join the 88 million vegans in the world
Sources of Calcium
To make sure you get enough calcium through your food it is sensible to include plant based yogurts, calcium fortified plant milks, dark leafy greens, broccoli and beans including tofu to your diet. Plant based yogurts are also a good source of gut friendly bacteria. For gut friendly bacteria also make sure to consume naturally fermented foods such as sourdough, kimchi, sauerkraut, miso.
Lots of fruit and veg
Fruit and vegetables are a must on any diet. They not only supply you with vitamins and antioxidants but also vital fiber and minerals.
Another must-have food source for vegans is legumes, such as lentils, beans and peas. This is because they are high in protein and carbs, energising the body and improving its function.
They also contain lots of fibre, iron, calcium, potassium, zinc, and antioxidants.
Just one cup of cooked lentils has as much as 18g of protein, and contains just 230 calories. They are also linked with reducing the risk of heart disease, lowering cholesterol, and reducing blood pressure.
Hemp, chia and flax seeds
Hemp, chia and flax seeds have a high nutritional content, and are easy to add to the diet by sprinkling them on dairy-free yoghurts or ice-creams, cereal, oats, soups, or puddings.
These three, in particular, contain protein, while they also reduce inflammation, have essential omega-3 fatty acids, and improve the nervous system.
Although not to everyone’s taste, tofu and tempeh are a good substitute for meat products.
They are made from soybeans, which means they are packed with protein, as well as iron and calcium.
Tofu is often used instead of meat in sauces, or as an alternative to eggs, while tempeh is a good substitute for fish.