It is normal for many western people to eat meat with dinner. Yet more and more people are becoming aware that eating meat is not at all as healthy as was always thought. In addition, it has quite a few negative consequences for the environment. When you make the choice not to eat meat, poultry and fish, you can call yourself a vegetarian. However, when you opt for a completely plant-based diet, there are some planning involved. Hence this article, 5 essential foods for Vegans.
5 Essential Foods for Vegans
Why veganism? The motivation varies from person to person. The main reasons are for environmental, ethical or health reasons. However, following a strict plant-based diet can increase the risk of deficiencies in certain nutrients. Especially if you do not plan your meals well in advance, you are more likely to experience deficiencies more quickly. If you are vegan or just want to eat less meat, then this article is for you. We have selected 5 foods that are essential in a plant-based diet.
Plant-based milk and yogurt
Plant-based milk and yogurt fortified with calcium, vitamin D and vitamin B12 are good alternatives to dairy products. Vegans are likely to take in less calcium daily than vegetarians and meat eaters. Over time, this can have a negative impact on bone health. To still meet the daily recommended amount, it is wise to eat vegetable milk and yogurt fortified with calcium daily.
Protein
Protein is the building blocks of our body. Protein is a nutrient, just like carbohydrates and fat. Protein provides calories and amino acids. Amino acids in protein strengthen and repair body cells. To live a healthy life, it is important to get enough protein. As a vegan, it can sometimes be difficult to get enough plant-based protein together because protein is mainly found in meat, fish and dairy. Yet you can get them from plant-based foods, too! Examples include: Lentils, peanut butter, soy, nuts, legumes or avocado. A protein shake is also a way to get your daily amount of protein. Just make sure you choose the vegan variety. Ekopura has put together several protein powders especially for vegans.
Check out our 100% plant-based protein products here. Equipped with the Vegan certificate from 'the Vegan Society' which means that all our ingredients have been checked and are 100% plant-based. In addition, our products are produced with respect for people, animals and nature.
Fruits and vegetables
Nowadays, more and more "fake meat" products are appearing on the market to compensate for the lack of meat. But beware! This type of food can be heavily processed and contain unhealthy ingredients. Fortunately, there are many ways to still replace your favorite meal with vitamin- and mineral-rich fruits and vegetables. For example, did you know that you can perfectly use a mashed banana for a pastry recipe. That way you don't need an egg. In addition, eggplant and mushrooms, especially the mushroom or portobello, are a good option if you still like to incorporate the texture of meat in a dish. It is important if you are vegan that you eat plenty of iron- and calcium-rich fruits and vegetables. Consider green leafy vegetables such as spinach, pak choi and kale.
Vitamin D
Vitamin D is indispensable for our bodies; it ensures that you have strong bones and teeth. It also ensures that calcium and phosphorus are properly absorbed from food. Together with calcium and adequate exercise, vitamin D is therefore important in preventing osteoporosis. Vitamin D is also important for the immune system. Vitamin D is mainly found in fatty fish and margarines. In plant foods, vitamin D is almost non-existent. It does occur in wild mushrooms, if they have seen enough sunlight. Mushrooms are grown in the dark and are therefore not a source of vitamin D. It is therefore advisable for vegans to take vitamin D supplements.
Omega-3
Omega 3 is essential for the proper functioning of our brain, eyes and heart. It protects your body against cardiovascular disease. It is therefore essential to make sure you get enough omega 3. Omega 3 is mainly found in fish but can also be found in lower amounts in certain plants. Vegans can get omega 3 mainly from flaxseed powder, Chia seed powder, hemp seed, walnuts, avocado, seaweed and algae. Flaxseed and Chia seeds do need to be ground first so the body can properly absorb the nutrients.
With Ekopura Vegan Omega 3 Algae Oil you secure sufficient omega 3 intake in an easy and responsible way. Therefore, you no longer have to worry about all the health risks that come along with omega 3 deficiency. Want to know more about Omega 3? Then read our blog "What is omega-3 good for
