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Top 10 food sources for vegan diets


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Top 10 food sources for vegan diets

As you would well know, vegans, avoid any form of meat or products derived from animals. While there are various reasons for this, including environmental reasons, health factors, and ethical reasons, this choice comes with a host of benefits and consequences.

A major consequence attached to switching to a vegan lifestyle is a reduction in protein intake. Without the right dietary plans, this could be extremely harmful to your health and general wellbeing as you would be unable to regulate your meals to make up for the reduction in protein.

Here are 10 food sources that would help you balance out your feeding plans as a vegan.


Legumes offer themselves as suitable replacements for animal protein sources. Legumes such as beans and peas are great options for vegans as they contain between 10 to 20 grams of protein per cooked cup.

Legumes generally are an excellent source of fiber, zinc, iron, folate, and other health-promoting plant compounds. It should be noted though, that legumes contain a good amount of antinutrients, which can reduce the rate of mineral absorption.

Nuts and seeds

Nuts, seeds, and their byproducts are a great replacement for animal protein. On average, 28 grams of nuts, contains between 5 to 12 grams of protein depending on the nuts. They are very versatile and can be eaten alone or worked into beautiful meal recipes.

Nuts contain a host of useful plant compounds, including iron fiber, zinc, selenium, and others. They are also known to contain antioxidants, useful to the body. Brazil nuts, almonds, cashews, walnuts, pistachios are good examples of available nuts.


Fruits are essential both for vegans and non-vegans. Vegans can take their fruits a step further, by deliberately using fruits as meat and animal product substitutes.

Mashed Bananas for example can be used as replacements for eggs in baking recipes. Jackfruit makes a great stand-in for meat in savory dishes. The versatility of fruits makes them viable options for replacing animal products.


Lentils are legumes that are particularly high in protein, having up to 18 grams of protein per cup. They are also valuable for their fiber.


Seaweeds are not so common, but they are known to contain DHA which is an essential fatty acid with many health benefits. Seaweeds are blessed with iodine, magnesium, manganese, potassium, riboflavin, and good amounts of antioxidants.

Some seaweed such as spirulina and chlorella are good sources of complete protein, while kelp contains a high amount of iodine which should be limited in its intake.

Nutritional Yeast

This common yellow powder or flakes is gotten from a deactivated strain of Saccharomyces cerevisiae yeast. Nutritional Yeast contains zinc, copper, magnesium, manganese, and B vitamins, including vitamin B12.

Keep in mind that vitamin B12 is light sensitive. Nutritional yeast should not be kept in clear plastic bags

Tofu and Tempeh

Tofu and Tempeh are both products of soybeans. Soybeans are also considered a vegan option with complete protein. While Tempeh is made by cooking and slightly fermenting mature soybeans before pressing them into paste or patty,

Tofu is made from bean curds pressed together in a process similar to cheese making.

Sprouted and Fermented plant food

The source of food for vegans is plant food. While many in their original form might contain antinutrients that reduce the rate of mineral absorption, sprouting and fermenting them are sure ways to reduce the number of antinutrients in them.

Sprouting and fermenting also improve the existing nutrients in them and increase their overall protein quality.

Chia Seed

Chia seeds are quite fascinating, being small seeds with a good amount of protein and other nutrients such as calcium, zinc, and iron.

Calcium-fortified plant milk and Yoghurts

Most milk and yogurts are by-products of animals. There are plant-based substitutes, such as milk from soy or hemp, while milk from coconut, rice, and almonds are alternatives with lower protein value.

Milk and yogurt from soy and hemp are calcium-rich and make up for the lack of calcium from their animal counterparts.


There are is no particular order of arrangement for the usage of these food sources, rather a reasonable blend of the various sources would create a beneficial balanced meal.

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