Healthy foods Vegans eat

A well-planned plant-based diet can help vegans stay healthy and avoid nutrient deficiencies. Here are some foods that can be part of a healthy vegan diet:

1. Legumes 

Beans, lentils and peas contain 10–20 grams of protein per cooked cup (237 ml).

They are also excellent sources of fiber, slowly digested carbs, iron, folate, manganese, zinc, antioxidants and other health-promoting plant compounds. 

To increase our absorption of iron and zinc from legumes, it is better to avoid consuming them at the same time with calcium-rich foods. Calcium can hinder their absorption. In contrast, eating legumes in combination with vitamin C-rich fruits and vegetables can further increase our absorption of iron.

However, legumes also contain a good amount of antinutrients, which can reduce the absorption of minerals.

Luckily, sprouting, fermenting and proper cooking can increase nutrient absorption. Sprouting may also slightly reduce the amount of gluten found in certain grains. 

Fermented plant foods are also good sources of probiotic bacteria, which may help improve immune function and digestive health. 

In addition, they contain vitamin K2, which may promote bone and dental health as well as help decrease the risk of heart disease and cancer. 

2. Nuts, Nut Butters and Seeds

A 1-oz (28-gram) serving of nuts or seeds contains 5–12 grams of protein. 

In addition, nuts and seeds are great sources of iron, fiber, magnesium, zinc, selenium and vitamin E. They also contain a good amount of antioxidants and other beneficial plant compounds.

Try to choose unblanched and unroasted varieties whenever possible, since nutrients can be lost during processing. 

3. Hemp, Flax and Chia Seeds

All three contain larger amounts of protein than most other seeds. One ounce (28 grams) of hemp seeds contains 9 grams of complete, easily digestible protein — about 50% more protein than most other seeds. 

The omega-3 to omega-6 fatty acid ratio are also found in hemp seeds. 

Research also shows that the fats found in hemp seeds may be very effective at diminishing symptoms of premenstrual syndrome (PMS) and menopause. It may also reduce inflammation and improve certain skin conditions. 

For their part, chia and flaxseeds are particularly high in alpha-linolenic acid (ALA), an essential omega-3 fatty acid our body can partly convert into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA play important roles in the development and maintenance of the nervous system and also play beneficial roles in pain, inflammation, depression and anxiety. 

4. Tofu and Other Minimally Processed Meat Substitutes

Both contain 16–19 grams of protein per 3.5-oz (100-gram) portion. They are also good sources of iron and calcium. 

Tofu, created from the pressing of soybean curds, is a popular replacement for meats. It can be sautéed, grilled or scrambled. It makes a nice alternative to eggs in recipes such as omelets, frittatas and quiches. 

Tempeh is made from fermented soybeans. Its distinctive flavor makes it a popular replacement for fish. 

The fermentation process of tempeh may produce small amounts of vitamin B12, a nutrient mainly found in animal foods that soybeans do not normally contain. 

Seitan is another popular meat alternative. It provides about 25 grams of wheat protein per 3.5 oz. It is also a good source of selenium and contains small amounts of iron, calcium and phosphorus. 

However, individuals with celiac disease or gluten sensitivity should avoid seitan due to its high gluten content.

5. Calcium-Fortified Plant Milks and Yogurts

Vegans tend to consume smaller amounts of calcium per day than vegetarians or meat eaters, which may negatively affect their bone health. 

For this reason, vegans should attempt to make calcium-fortified plant milks and plant yogurts part of their daily menu. 

Calcium-fortified plant milks and yogurts are usually also fortified with vitamin D, a nutrient that plays an important role in the absorption of calcium. Some brands also add vitamin B12 to their products.

6. Seaweed

Seaweed is one of the rare plant foods to contain DHA, an essential fatty acid with many health benefits. 

Algae such as spirulina and chlorella are also good sources of complete protein.

In addition, seaweed contains magnesium, riboflavin, manganese, potassium, iodine and good amounts of antioxidants. 

The mineral iodine, in particular, plays crucial roles in our metabolism and in the function of thyroid gland. 

Similar to tempeh, seaweed is often promoted as a great source of vitamin B12 for vegans.  

7. Nutritional Yeast

Nutritional yeast is made from a deactivated strain of Saccharomyces cerevisiae yeast.

One ounce contains approximately 14 grams of protein and 7 grams of fiber. In addition, nutritional yeast is commonly fortified with zinc, magnesium, copper, manganese and B vitamins, including vitamin B12. 

8. Whole Grains, Cereals and Pseudocereals

Whole grains, cereals and pseudocereals are good sources of complex carbs, fiber, and iron, as well as B vitamins, magnesium, phosphorus, zinc and selenium.

In addition, the ancient grains spelt and teff contain 10–11 grams of protein per cooked cup.

The pseudocereals amaranth and quinoa come in a close second with around 9 grams of protein per cooked cup. They are also two of the rare sources of complete protein in this food group. 

9. Choline-Rich Foods

The nutrient choline is important for the health of our liver, brain and nervous system.

Choline can be found in small amounts in a wide variety of fruits, vegetables, nuts, legumes and grains. 

The plant foods with the largest amounts include tofu, soymilk, cauliflower, broccoli and quinoa. 

10. Fruits and Vegetables

Mashed banana is a great substitute for eggs in baking recipes. 

Eggplant and mushrooms, especially cremini or portobello, are a great way to get a meaty texture in vegetable form. 

Jackfruit is a great stand-in for meat in savory dishes such as stir-fries and barbecue sandwiches. 

Meanwhile, cauliflower is a versatile addition to many recipes, including pizza crust. 

Vegans should also aim to increase their intake of iron- and calcium-rich fruits and vegetables. This includes leafy greens such as bok choy, spinach, kale, watercress and mustard greens. Broccoli, turnip greens, artichokes and blackcurrants are also great options.