It does not matter if it is for the welfare of animals, the environment or their own health: more and more people are giving up on animal products. A healthy and balanced vegan diet should be well planned. Because a purely plant-based diet, in which we do not pay attention to nutrient intake, carries the risk of nutritional deficiencies. Possible critical nutrients are, for example, protein, iron, calcium or vitamin B12.
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Vegan diet – you need to pay attention to this
In principle, fruits and vegetables should form the basis of any vegan diet, as they are the most important suppliers of vitamins and minerals. In addition to this, healthy nuts, legumes and vegetable oils provide us with important nutrients. Noodles, rice and bread are suitable for filling – you should always use the wholemeal version, as it is more nutritious. Make sure you eat a protein-rich food such as soy, tofu, or legumes with each of your main meals.
Those who have not yet had any experience with a vegan diet can easily fall into one-sided malnutrition. In order for this not to happen to you, we will show you which 7 foods you should eat every day. These help you cover your daily nutritional needs, lose weight and keep fit in terms of sports. You don’t necessarily have to consume each of these foods every single day, but they should be included in your meals or snacks several times a week.
7 foods vegans should eat every day
Blueberries and raspberries provide us antioxidants and belong to the low-sugar fruits. They make sure that The blood sugar curve flattens out and thus prevent the extreme release of insulin, which leads to acute fatigue – and, in the long term, to insulin resistance or type 2 diabetes. Blueberries and raspberries are therefore an optimal sweet component for muesli or baked goods. With them you can satisfy your sweet tooth even as a vegan.
2. Flax seeds
Ever since chia seeds emerged as a trendy superfood a few years ago, flax seeds have been forgotten by many. Indeed, they are healthier than chia seeds and become native grown up with us. Flax seeds provide us with the so-called alpha linolenic acid: She is one of the omega-3 fatty acids and it is essential – so essential for survival – for the human body. In addition, there are also flax seeds 25 percent outside protein and more 25 percent outside fiber. They are therefore an excellent source of protein and at the same time promote digestion. It is best to buy flax seeds crushed Form, as whole flax seeds cannot be processed by the stomach and intestines.
3. Cruciferous vegetables
broccoli and other cabbages like cauliflower And cabbage they are all cruciferous. They are true vitamin bombs and contain twice as much C vitamin like lemons or oranges. They also provide us with valuable information secondary plant substances, which are cited by nutritionists as one of the main reasons for the positive health effects of a diet rich in vegetables. They are extreme few calories and can serve as a healthy substitute for other products, such as cauliflower as a pizza crust.
4. Pumpkin seeds
Both raw and roasted, these healthy grains are a delight for the palate and health. Pumpkin seeds contain several minerals that vegans often lack, because they are rich in zinc, magnesium, iron And selenium. This makes pumpkin seeds a local superfood, especially good for your body due to its zinc content immune system is. Furthermore, European soils and the plants growing there are generally very low in selenium. The nutrient is therefore often lacking, which is why pumpkin seeds make an important contribution to covering your day selenium requirement Afford.
The healthful component of yogurt is not cow’s milk, as many would assume. They are those included yoghurt cropswhich arise as a result of fermentation processes, and how pre and probiotics do something good for our intestinal flora. More plant-based is suitable for this Soy or lupine yogurt as good as natural yogurt of animal origin. Research on intestinal bacteria e intestinal flora it is still in its infancy, but it is clear that fermented products such as yogurt or sauerkraut make an important contribution to a healthy gut – and therefore to a healthy person.
Similar to flax seeds, walnuts are one of the best suppliers of omega-3 fatty acids. You are suitable because of yours high protein content also ideal as a stuffed snack or to regenerate after training. Due to the high calorie density, you should eat a maximum of 30 grams of walnuts per day if you want to lose weight.
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Lentils and other legumes such as Peas, beans And Corn are the best proof that you can easily cover your protein needs with a plant-based diet. contact lenses contain for example more protein than meat. Furthermore saturate we the complex carbohydrates and fiber of legumes for many hours. They should be the main component of many vegan dishes and are ideal for pre-cooking and meal preparation.