In the past few years, more and more individuals, especially youngsters, have turned vegan or vegetarian. Those who don’t know what exactly a vegan diet is, then it is important to know it is a strict form of vegetarianism in which all sorts of products derived from animals are totally avoided. If you have recently turned vegan and want to know what you can eat to balance your daily intake of calcium, omega 3, and protein, then we have got you covered. In this article below, we have put together a few best foods you need to add into your diet as a vegan. To learn about them, continue reading.
Nuts, Butters, and Seeds
Nuts, nut butter, seeds, or any of their by-products are the best options to add to any vegan pantry. When it comes to trying different nuts, you have a lot of options to choose from. You can have pistachios, hazelnuts, almonds, pine nuts, cashews, pecans, and Macadamia nuts daily. However, many people don’t consider almonds as vegan food. Since it is also plant-based, it can fall under the vegan category. You can have them as it is, or you can learn how to dry roast almonds. The choice is yours.
In addition to adding nuts to your diet besides eating them, you can also buy nut butter. You might love peanut butter the most, but you can get your hands on other nut butter as well. While we are discussing the benefits of nuts, we don’t want to forget that seeds are also excellent sources of iron, magnesium, selenium, fiber, zinc, and vitamin E. Plus, you can find seeds at extremely cheap rates from any natural foods store.
Calcium-Fortified Plant Milk and Yogurts
As compared to vegetarians or meat-eaters, vegans tend to consume lesser amounts of calcium daily, which is not good for their bone health at all. If anyone is consuming below 525 mg calcium per day, then their bone health is negatively impacted. Since vegans do not take regular dairy milk or yogurt, they need to have alternative ways of taking a daily dose of sufficient calcium.
So, vegans should include calcium-fortified plant milk and plant yogurts part into their daily menu. If you are looking for a source to increase your protein intake, then you should go for yogurts and milk made from either soy or hemp. In addition to calcium, calcium-fortified plant milk and yogurts also have vitamin D and vitamin B12.
Since the vegan diet excludes all meat and fish, people have trouble getting sufficient omega 3. So, when it comes to getting enough amount of omega 3, seaweed is a perfect addition in a vegan diet as it is an excellent source of omega 3. The human body requires Omega 3 fats in order to control the blood pressure, remove the bad cholesterol, and provide good cholesterol. All this helps the body to prevent any cardiovascular diseases.
Therefore, you need to take seaweed as an alternative solution to fulfill your body requirements. It will also help improve your cholesterol levels and keep your heart healthy. For vegans, I sea bacon or I sea pasta is the perfect addition to their diet and a great alternative to fatty fish and oils.