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Main Food for a Vegan Diet



On this occasion, from our health blog we propose an article on the main food of the Vegan diet. There are a variety of reasons not to eat meat, as the individual’s health and animal respect among others.

One problem that can occur in principle is the lack of essential nutrients such as protein and iron, which are more difficult to obtain in sufficient quantities, but this nature and vegan world giving you information of eight foods, nutrients that provide certain difficult to obtain.

Vegan Diet

Main food for a vegan diet

Among the main food for a vegan diet, you have to take into account the following:


Some fortified whole grain cereals are fortified with vitamin B12 and offer iron, calcium and many other nutrients. In addition, whole grains are also high in other vitamins of group B, zinc and insoluble fiber, which not only help to cholesterol, also may reduce the risk of colon cancer and other digestive disorders.


Lentils are another major food for a vegan diet. They are of the legume family and an excellent source of protein and soluble fiber, which contain about twice as much iron than other vegetables and higher in most B vitamins and folic acid. This very important for women of childbearing age and also helps reduce the risk of some birth defects.


The leafy greens are like spinach, broccoli, collards, and kale contain healthy amounts of iron, especially spinach. They are also a great source of antioxidants that fight cancer; They are rich in folic acid and vitamin A, even contain minerals such as calcium, but is not easily absorbed. To absorb more easily you can sprinkle the vegetables with a little lemon juice.


Tofu is an excellent source of protein, zinc, iron, and even contains some fatty acids that help lower cholesterol.


Another of the stars of our “vegan diet, main foods” are nuts, which constitute a source of quick protein, examples of this are nuts like walnuts, peanuts, almonds, cashews, macadamias and walnuts Brazil that are rich in zinc, vitamin E and Omega-3 fatty acids, including some such as almonds provide a good amount of calcium.


The dried fruits are good sources of iron and if combined with some nuts forms an excellent combination of iron and proteins that can take easily, among them are apricots, raisins, prunes, figs, dates, cherries and blueberries among others, providing a wide range of vitamins and minerals, and fiber.


Algae are an excellent source of vitamins and minerals, especially iron and other phytochemicals. In algae like spirulina algae, alaria, dulse, nori, spirulina and agar-agar, minerals are present as magnesium, calcium, iodine, iron and chromium, and vitamins such as A, C, E and many other group B.

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