Foods that belong to a vegan diet

Are you a vegetarian and need to know the healthy foods you should have in your diet? Or do you want to know what a vegan diet is and the meals you need for a balanced diet? Then you have come to the right place.

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Here we will give you a guide on what a vegan diet is and the foods you need in your vegan diet. Let’s talk.

What is a vegan diet

A vegan diet is a balanced and healthy diet for people who eat only plant-based foods and foods. Vegans do not eat animals or animal products.

Balanced diet for vegans

It is possible to achieve a balanced diet for vegans. However, animal nutrients and animal products should be replaced by plants and plant-based foods, which also provide these nutrients. Below is the nutrition you need to achieve a balanced diet as a vegan:

  1. Eat lots of fruits and vegetables: Make sure you eat no less than five different fruits and vegetables a day.
  2. Eat Whole Carbohydrates: Your base meal should have plenty of whole and starchy carbohydrates. Some of these carbohydrates include potatoes, rice, bread, and so on.
  3. Take drinks that will replace dairy: Low-fat, low-sugar drinks can replace dairy. Some of these drinks include yoghurts and soy drinks.
  4. Eat proteins such as beans, legumes, etc .; eat small amounts of unsaturated and spreadable oils.
  5. Drink plenty of water: You can also drink other plant-based liquids such as tea and smoothies. It is important to note that these liquids do not replace water. Make sure you drink plenty of water daily.
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Sources of nutrients in vegan diets

For vegans, animals and animal products are out of the question. Vegans don’t eat them. However, plant-based foods can replace the nutrients you get from eating these animal products. Vegan sources of several essential nutrients are listed below.

Sources of calcium and vitamin D for vegans

This problem is complicated because non-vegans get calcium from dairy products. However, vegans can get calcium from plant-based products. Sources of calcium for vegans include green vegetables such as broccoli, cabbage and okra.

Calcium can also be found in legumes, sesame seeds, tahini, sugar-free soy drinks, rice and oats, nuts such as raisins, plums, figs, and more.

Sources of vitamin D for vegans include sugar-free soy drinks, cereals, spreads and vitamin D supplements.

Sources of Omega-3 fatty acids for vegans

The main source of omega-3 fatty acids for non-vegans is fish. However, vegans can get omega-3 fatty acids from the following sources: flaxseed oil, food and soy-based oil, walnuts, and rapeseed oil.

Omega-3 fatty acid is excellent for the heart. So to take care of your heart, be sure to eat various fruits and vegetables daily.

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Iron fountains for vegans

Iron is vital to the body; produces red blood cells. There are many sources of iron for vegans. Some sources include wholemeal bread and flour, nuts, legumes, nuts, iron-rich cereals, and green vegetables such as spring vegetables, watercress, and broccoli.

As a vegan, following the above diet keeps you healthy and ensures that you do not lose the nutrients obtained from the animals. In addition, diet helps to achieve a clean and healthy lifestyle.


Our article summarizes all the details needed to know the vegan diet. If you still don’t have clear specific information, feel free to read it again and be enlightened everywhere.

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