Different Types of Vegan Foods and Their benefits

Veganism is a philosophy that involves the practice of totally abstaining from the use of animal products, particularly in ones’ diet. These people are now more interested in vegan foods as they are immensely helpful in fighting against the chronic diseases like heart attack, obesity, cholesterol and many others. Vegan diets also consist of higher dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals. Keeping in mind the increasing demand of such foods, it is now possible to buy vegan food online
as well.

However, if you are thinking about switching to a vegan diet then you should have a proper dietary plan, as an unplanned and unbalanced switch to veganism may lead to severe nutritional deficiencies. Nevertheless, you can take the supplements of B12 to nullify the bad effects of the vegan diet.
Here are some common vegan food options and their benefits

1. Nuts and Seeds:
   Nuts and seeds should always be a part of your vegan food diet. They are the good alternatives to animal proteins. Moreover, they are a great source of iron, fiber, magnesium, zinc, selenium and vitamin E. They contain a good amount of antioxidants and other beneficial plant compounds. They can be used to make food tasty and delicious. They can be added into recipes like sauces, desserts, and cheeses. For example, cashew cheese is one of the favourite options. You should try to use the unbalanced and unroasted varieties of nuts and seeds as vital nutrients can be lost during the processing. You can also go for nut butter as they are devoid of oil, sugar, salt and other artificial ingredients.
2. Flax, Chia and Hemp Seeds:
   All these seeds have a great nutrient profile. For instance, one ounce of hemp seeds contains 9g of complete and easily digestible protein. They also consist of omega-3 and omega-6 fatty acids that is extremely beneficial for our health. The seeds are also extremely beneficial for skin inflammation and other types of skin diseases. Chia and flax seeds consist of high level of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Help in improving the conditions related to depression and anxiety.
3. Tofu and Other Meat Substitutes:
   Tofu and tempeh are seen as a great substitute for meat, especially for vegan people. All these are made from soybeans. Both tofu and tempeh contain 16-19 grams of protein per 100-gram portion. They are also considered as good sources of iron and calcium. Tempeh is made of fermented soybeans. It contains nutrients that make it a great substitute for fish and meat. Tofu is created from the pressing of the soybean curds that is a popular replacement for meats. The fermentation process reduces the number of anti-nutrients that are naturally found in soybeans. The fermentation process of tempeh produces a small amount of B12 that is mainly found in animal foods.
4. Plant Milk and Yogurt:
   Our daily requirement of calcium is 525 mg per day. Vegans tend to consume smaller amounts of calcium per day than meat eaters. Thus, they should increase the intake of coconut, almond and oat milk which are a great alternative to dairy proteins.
   These food ideas will help you to plan your daily vegan meal.