Vegan Diet Options Packed with Nutritional Power!

Veganism is the new vogue. An ancient way of life, a vegan diet has made a swooning comeback in this modern world. Many people are opting for this lifestyle for different reasons. While the vegan diet has many benefits, vegans tend to suffer from deficiencies. So, in this blog, I bring you the best nutritious options that vegans can add to their diet.

Vegan Diet – A  clinical case

A few moons ago, a 30-something lady came to my clinic with several health complaints. The list was endless. Recently, she started experiencing profuse hair loss. Her body was always tired and fatigued. She also said that she was facing sleep difficulty, her skin got dry and scaly. Of late, her mood got very irritable and there was constant anxiety in her mind. 

After listening to all her woes, I knew the root of all her issues must trace back to the same cause. I tried probing into her diet and lifestyle and she revealed that she is a vegan. It was a new lifestyle for her; she adapted this vegan way a few months ago. 

She tried convincing me that she felt guilty about using animal products. After watching all the things that happen to animals on social media, she made up her mind, to go vegan. For her, it was more of an ethical decision. Different people have different reasons and we respect that!

She said, ‘I don’t take any animal products. I went to the allopathic doctor and did some tests. The doctor suggested supplements but sir I can’t take supplements

I understood that it was a case of nutritional deficiency. Before explaining what all you can eat to compensate for your vegan diet, let’s first understand what a vegan diet is!

Also Read: A vegetarian diet may cause Vitamin B12 Deficiency

What is a vegan diet?

A vegan diet is a plant-based diet that excludes all kinds of animal products including meat, poultry, eggs, and all. Even cheese, honey, and milk are off-limits in a vegan diet. 

Also Read: Plant-based meat – All you need to know about this vegan meat

What You Can Eat on a vegan diet?

A vegan diet allows all kinds of plant-based foods. The list includes – 

• Fruits and vegetables
• Legumes, beans, and lentils
• Nuts 
• Seeds
• Grains and pulses
• Dairy alternatives like soymilk, coconut milk, and almond milk
• Vegetable oils

Also Read: Why should you chew sesame seeds every morning?

What’s not allowed in a vegan diet?

Vegans can’t eat any foods made from animals, including:

• Meat and Fish of any kind
• Eggs
• Cheese and butter
• Milk, cream, ice cream, and other dairy products
• Honey

Here are 7 food items for vegans 

1. Legumes

It is very important to add protein and iron-rich alternatives to your diet. Beans, lentils, and peas are great options for vegans. Try adding 10-20 grams of protein to your daily diet. 

These protein-rich foods are also a rich source of fiber, iron, folate, manganese, zinc, and anti-oxidants. All of these nutrients are very essential for your body. Let the legumes sprout for better levels of nutrients. 

Adding legumes with Vitamin C-rich fruits and vegetables can further increase the absorption of iron.  Remember not to mix legumes with calcium-rich foods, as calcium may hinder the absorption of iron. 

2. Nuts and Seeds

Vegans must have nuts and seeds in their kitchens. These natural foods are super rich in proteins and several other nutrients. They are great sources of iron, fiber, magnesium, zinc, selenium, and vitamin E.

Nuts and seeds are good sources of antioxidants and other beneficial plant compounds. Flax seeds, chia seeds, basil seeds, and sesame seeds offer amazing health-protective and preventive properties. They are especially rich in omega-3 and omega-6 fatty acids. 

Research also shows that hemp seeds can help in diminishing symptoms of premenstrual syndrome and menopause. It can also help reduce inflammation and improve skin conditions. 

3. Plant Milk and Yogurts

Since vegan people don’t drink animal-based milk and milk products, their diet tends to lack calcium. The minimum daily requirement for calcium is about 525 mg. This is easy to meet in a non-vegan diet, but for vegans, getting adequate calcium is a concern. 

Also Read: Almond Milk – An amazing plant-based Milk

Opting for calcium-enriched plant-based milk is a good idea. Almond, soy, or coconut milk is specially crafted for vegans. Oat milk and rice milk are also good alternatives. Many brands offer good quality plant-based milk with fortified calcium. 

Calcium-fortified plant milk and yogurts are usually fortified with vitamin D. This nutrient plays a very important role in the absorption of calcium. Some brands also add vitamin B12 which is another important nutrient.

Also Read: Coconut Milk – Everything you need to know about this vegan milk

4. Sprouted and Fermented Plant Foods

Though plant-based foods are rich in nutrients, they contain varying amounts of anti-nutrients. These antinutrients can hamper the body’s ability to absorb minerals from foods.

Sprouting and fermenting are simple methods to reduce the number of antinutrients in foods. These techniques increase the number of beneficial nutrients absorbed from plant foods. 

Fermented plant foods are good sources of probiotic bacteria and vitamin K2. This can help improve our immunity, digestion, bone, and dental health. Research also says that fermented plant foods help promote bone and dental health. 

5. Whole Grains and Cereals 

Whole grains and cereals are good sources of complex carbs, fiber, iron, B vitamins, magnesium, phosphorus, zinc, and selenium. Quinoa is also a good source of protein. 

6. Choline-Rich Foods

Choline is very essential for your liver, brain, and nervous system. It is especially important for pregnant women. Endurance athletes, heavy drinkers, and postmenopausal women too are at risk of deficiency. 

This nutrient is found in small amounts in a wide variety of fruits, vegetables, nuts, legumes, and grains. Cauliflower, broccoli, and quinoa are great choices for vegans. These nutrients are very important for the proper functioning of your body.

7. Try Ayurvedic Massage

Since, following a vegan lifestyle can create a strain on your body, relieve the stress with an Ayurvedic massage. Ayurvedic massage helps in relaxing the muscles and strengthening the bones. Oiling the body has many benefits, from relieving stress to improving sleep to alleviating anxiety.

Eating Tips for Vegans

• Always eat freshly prepared food. Avoid stale and refrigerated foods.
• Prefer eating home-cooked home.
• Maintain a disciplined eating routine. 
• Keep your hydration levels high.
• Add garlic, ginger, green tea, and lemon to your daily diet.

Take away

A vegan diet is not a new fad.  Experts too say that a vegan diet can be very helpful, but vegans must take care of their nutritional fulfillment. Try adding these foods to your diet chart and live a healthy vegan life!