Veganism consists of refusing animal exploitation, above all by a vegan diet without any products of animal origin. A vegan therefore does not eat meat, nor fish, nor eggs, nor dairy products.
If the benefits on the environment and on animal life are part of the challenges of this lifestyle, it is above all the nutritional benefits which are numerous.
detail 7 essential food for a vegan, which will do a lot of good for your body with regular consumption.
1. Spirulina
Spirulina is a vegan food supplement that is one of the “super foods” !
Its benefits are numerous : nutrients and lots of vitamins, including phytovitamines and phytonutrients. It is also rich in vitamin B2 and vegetable protein, with nearly 65 % protein.
It is found in many forms, in particular in powder or tablets. The taste of the powder is very pronounced, that is why it is quite possible that you would prefer the tablets.
2. Tofu
Tofu is certainly the most famous vegan food. In soy, It is known for its vegetable protein content, but also for the fact that it contains all the essential amino acids.
Tofu is also an excellent source of zinc, magnesium, and vitamin B1.
Finally, it is low in calories, fat and carbohydrates. It is therefore highly recommended for athletes or people wishing to lose weight..
And on the kitchen side, it is ideal : it can be served in slices, crumbled, oven-baked, with vegetables, starchy.. It adapts to all types of recipes !
3. The seitans
Wheat-based food, seitan is a very good source of plant-based protein.
We therefore recommend seitan to replace animal protein sources such as fish or meat..
Seitan is also rich in vitamin B2 as well as iron..
It is also low in cholesterol, low in fat and high in calcium.
4. Vegetable milk
Cow's milk has several nutritional harms, starting with the fact that it is very difficult to digest for adults.
The main alternative is the milk plant : Oat milk, soy milk or almond milk.
The vegetable milk prevents cholesterol and osteoporosis.
The almond milk contains mono and polyunsaturated fats, which are excellent for the cardiovascular system, and has a high content of vitamins B. It is also very low in calories : almost twice fewer calories than the semi-skimmed cow's milk.
5. Seeds
The seeds are an essential nutrient for vegans. They are economic, Simple to integrate with all the dishes without exception, and hyper-rich nutritional benefits !
The seeds include chia seeds, delin, Sesame seeds, squash, hemp…
They are known for their high protein content as well as omega-3.
Finally, their richness in fiber allows for better digestion and better intestinal transit, which quickly gives an effect of satiety.
6. Nuts
One of the best sources of plant-based lipids is nuts.. The reason is that the fatty acids contained in nuts are unsaturated (unlike the fat present in meat). It has many benefits for the heart, and prevent the appearance of several cardiovascular diseases.
Almonds provide a lot of magnesium (more than 230 mg for 100 grams of almonds) while hazelnuts are a food containing a lot of vitamin E.
Nuts are rich in plant sterols and this helps reduce bad cholesterol levels in the blood..
Reminder, nuts are oleaginous dried fruits and include the different types of nuts, almonds, Hazelnut…
7. Legumes
Legumes are considered an essential plant-based alternative to meat as they contain plenty of plant-based protein. Cooked, chickpeas contain approximately 9 grams of protein for 100 grams and white beans contain it 7 grams for the same quantity.
Above all, they are rich in fiber, unlike meat. This provides a strong satiety effect and prevents the urge to snack for several hours after your meal.. 100 grams of cooked lentils thus contain 8 grams of fiber !
Finally, a diet rich in legumes helps reduce cholesterol levels : this is very good for the cardiovascular system.
Among the main legumes, we find the beans, lentils, chickpeas, beans…