There is a large number of plant-based foods that are considered super healthy. They can be an excellent addition to your plant-based diet because of the multitude of health benefits they carry. Vegans should take good care to get all the essential nutrients that are necessary for their bodies. Hence, it is important for them to eat a lot of nutrient-dense foods. The following are some of such plant-based foods that can offer you a large number of nutrients that your body needs.
As vegans do not eat traditional sources of iron and protein like fish, poultry, meat, and eggs, they have to find alternative sources to include in their plant-based diets. This is where legumes can be helpful for them. These foods can supply excellent amounts of such nutrients that are extremely important for the human body.
There is a wide variety of legumes to include in your diet like peas, lentils, beans, etc. These plant-based foods also carry a lot of other nutrients in addition to protein and iron. Some of them are healthy carbs, manganese, zinc, folate, antioxidants, and many other health-promoting compounds.
However, legumes can also contain high amounts of antinutrients that are capable of reducing the absorption of various minerals by your body. Hence, you have to get rid of these compounds for aiding your body to absorb nutrients present in the foods you eat.
Fortunately, it is possible for you to eliminate a good amount of antinutrients present in legumes by soaking, sprouting, cooking, or fermenting them. This can help to boost nutrient absorption.
Additionally, taking foods that have vitamin C along with legumes can also increase the absorption of nutrients. But make sure to avoid the consumption of calcium-rich foods together with your legumes, as this mineral can reduce the absorption of zinc and iron.
Nuts And Seeds
Nuts, seeds, and various products made from them are some of the convenient and healthy options to add to your diet. They contain rich amounts of protein and other countless nutrients. Nuts and seeds create a versatile option to add to your diet, as they can be taken on their own or included in a lot of other recipes.
Some of the nutrients that are abundantly found in nuts and seeds are fiber, iron, magnesium, selenium, zinc, and vitamin E. These plant-based foods are also a rich source of antioxidants and a lot of other beneficial phytochemicals.
Similar to nuts, nut butter is also a healthy addition to your everyday diet. They are a delicious and nutritious option to include in your everyday meals.
Some of the best nuts you can eat are almonds, walnuts, pistachios, macadamia nuts, cashews, hazelnuts, etc. Also, seeds like flaxseeds, sesame seeds, pumpkin seeds, chia seeds, hemp seeds, etc. are some of the super healthy seeds you can add to your diet.
Tofu And Other Products Derived From Soybeans
Various products derived from soybeans like tofu, tempeh, etc. are used by vegans as a substitute for meat. Some of these products have a texture similar to that of meat.
These foods are also a great source of protein, iron, and calcium. They also carry a lot of nutrients that are necessary for our body. When the tempeh is fermented, a small amount of vitamin B12 might be produced in it. This is a nutrient that does not naturally occur in plants. Hence, eating tempeh might help to get this important nutrient in small amounts.
These products are usually made by fermentation, which helps to reduce the amount of antinutrients that are naturally present in soybeans. Hence, it will be possible for your body to easily absorb the nutrients present in them.
Fortified Plant-Based Milks
Plant-based milk varieties come with certain added nutrients like calcium, vitamin D, etc. for increasing their nutritious profile. Companies fortify their plant-based milk for matching the nutrient composition of cow’s milk.
You can use plant-based milk in any recipe just like cow’s milk. Some of the popular milk alternatives available for you are almond milk, coconut milk, oat milk, rice milk, hemp milk, etc.
Some plant-based kinds of milk are also fortified with vitamin B12. Hence, they also create a healthy and nutritious option to add to your diet. But it is better to get unsweetened varieties, as they will have high amounts of added sugar that can be very harmful to your body.
This is one of the rare plant-based foods that have DHA, which is an essential fatty acid that carries a lot of health benefits. Some algae like chlorella and spirulina are also a complete source of protein.
Seaweed carries a lot of other nutrients like manganese, riboflavin, magnesium, iodine, potassium, and high amounts of antioxidants. So they create a great supplement to add to your meals.
If you want to acquire all the important nutrients while following plant-based diets, then make sure to include the foods listed above in your meals. They carry a wide variety of essential nutrients that your body needs.