Veganism has been gaining popularity in the health community. Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products, and all other animal-derived ingredients.
However, the diet may not be as healthy as you think, especially if your body does not get all the nutrients of a balanced diet. You have to ensure that your diet is nutrient-rich, with whole and fortified foods. Here are some vegan-friendly foods that you can include in your diet:
Fortified Plant Milk and Yogurt
Since vegans cannot consume regular cow or buffalo milk, they can opt for plant milk. Made from soy or hemp, plant milk is rich in protein and fortified with calcium.
Vegans can eat legumes as a substitute for traditional sources of protein like meat, fish, and eggs. Beans, lentils, and peas are excellent sources of protein and are also rich in fibre and minerals.
Nuts like almonds, cashews, pecans, walnuts, and nut butter are rich in minerals and essential nutrients. Nuts are also helpful in promoting healthy weight gain.
This is a grain substitute, rich in protein, fibre, and many other nutrients. It provides all the nine important amino acids that come from plant-based sources of protein. It is also rich in minerals. It can be used as a rice replacement to cut down on carbohydrates.
Good cholesterol (HDL or high-density lipoprotein) levels are increased by monosaturated fats. Olive oil is rich in healthy fat and antioxidants that prevent cell damage and reduce the risk of chronic disease. You can use it as a medium for cooking or as a dressing.
Dark leafy greens
These are great sources of calcium and iron and are ideal replacements for red meat.
They are rich in healthy fats and vitamins A, C, E, and K. They can be used to make any meal creamy, in smoothies and as toppings for salads.
Rich in vitamins, minerals, and antioxidants, dried fruit – such as prunes, raisins, dates, almonds, etc. – are an excellent addition to a vegan diet. Mixed with yogurt, oatmeal, nuts, and seeds, they make for great breakfast.
They are high in fibre, calories, essential vitamins, minerals and antioxidants. They can be consumed in a variety of ways – roasted, grilled, baked, or mashed. They are delicious and have high nutrition density.
Tofu and tempeh
Made from soybeans, tofu is a healthy source of protein, iron, and calcium. Tofu can be sautéed, scrambled or grilled, and tempeh is a good replacement for fish.
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