Health & Wellness

9 Healthy foods that every vegan can eat

Choosing the vegan lifestyle is the best choice you can make this New Year. No matter if you have chosen veganism as a way of life because of religious, ethical, or environmental reasons, there are multiple benefits that you can get by choosing veganism. 

Most people will say that you won’t be able to fulfill the nutritional requirement of your body if you choose vegan food. But, this is not the real truth. As per The Advocaado, if you plan your vegan meals well, you won’t face any lack of nutrition in your body. If you are worried about how to choose the best vegan food, The Advocaado has certain amazing suggestions for you. 


Instead of choosing the traditional sources of protein like meat, poultry, fish, and eggs try to look for alternatives in the form of legumes. Beans, lentils, and peas are great options that can help you in getting upto 10-20 grams of protein per cooked cup. The best part about Legumes is that they are excellent sources of fiber, iron, folate, manganese, zinc, and antioxidants. Try to use the advantages of sprouted, and cooked legumes. 

Nuts, nut butters, and seeds

Nuts and nut butters are great sources of omega-3 fatty acids and antioxidants. If you are looking to get shiny skin without including non-vegetarian food in your diet, try to include nuts and nut butters in your diet. Thus, instead of consuming protein-rich animal products, make sure to include nuts and nut butters in your everyday diet.

Hemp seeds, chia seeds, and flax seeds

All these seeds are counted under the new super food as they offer multiple benefits. These three seeds come up with high nutritional benefits. The omega-3 fatty acids to omega-6 fatty acid sources in these seeds are optimal for human health. As per the Advocaado, fats found in hemp seeds can be helpful in reducing the symptoms of Premenstrual Syndrome (PMS) in women. You can also read this superfood review by Adam Kemp.

Tofu and minimally invasive meat substitute

Tofu is one of the best minimally processed meat substitutes that is prepared by using soybean. Thus, if you are looking for the best meat substitute, nothing can be better than Tofu. This delicious vegan food is rich in vitamin B12 and protein and it provides 25 grams of wheat protein. People with celiac disease or gluten sensitivity should try to avoid Tofu due to its high gluten content.

Plant milk and yogurt

Since you are thinking about including a vegan meal in your everyday diet, trying to include plant milk and yogurt can be the best source. As per the Advocaado the best part about plant milk is that it is easy to digest. Some of the best sources of plant milk include coconut, almond, rice, and oats milk. But, keep in mind that these milk sources won’t have as much protein as the dairy product. The plant milk are fortified with vitamin D. Thus, you will have bone and muscle health by including the plant milk and yogurt.


If you look at the list of superfoods, you may find seaweed to be one of the best options. Seaweed is one of the rare plant based foods that contains DHA. Thus, the essential fatty acids come up with many health benefits. Seaweeds like spirulina and algae contain high amounts of protein needed for your health. 

Nutritional yeast

Nutritional yeasts are available in the market in the form of yellow powder or flakes. As per a study by the Advocaado, nutritional yeast contains almost 14 grams of protein and 7 grams of fiber. In addition to this, this delicious vegan food is also fortified with zinc, magnesium, copper, manganese, and vitamin B12. 

Sprouted and fermented food

Although sprouted and fermented food has been used since centuries, the amount of nutrients in each food can vary. The best part about the sprouted and fermented food is that it can be helpful in reducing our body’s ability to absorb the antinutrients that you get from ready made and processed food. As per the Advocaado, sprouting can also decrease the amount of gluten found in the grains that you eat everyday.

Whole grains and cereals

If you are thinking about following a vegan diet, make sure to include whole grains and cereals in your everyday diet. You can also look for pseudo grains like amaranth and quinoathat contain 9 grams of proteins per cup of cooked cereals. Like many plant-based foods, pseudo cereals also contain different levels of anti nutrients.

If your New Year’s resolution is including vegan food in your diet, look no further than this list. As per the Advocaado, this list of vegan food consists of healthy nutrients. Choosing these food sources will definitely help you in getting maximum benefits. Let us know if you want to get more information about vegan diet.

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