6 of the Best Ways to Eat Healthy On a Vegan Diet

peta.org/living/food/vegan-101-guide-for-new-vegans/vegans-guide-good-nutrition/

July 20, 2016

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If you want to reap the health benefits of vegan eating—normal blood pressure, lots of
energy, and a reduced risk of developing heart disease, diabetes, and certain types of
cancer—you should eat a variety of fruits, veggies, beans, whole grains, and other
wholesome plant-based foods. Big surprise, huh?

Luckily, plant-based foods can meet all your nutritional needs. If you incorporate the
following nutrients into your daily meals, you’ll be a gold-medal vegan:

Plant-Based Protein
Almost every food contains protein, so it’s nearly impossible not to get enough if you’re
consuming an adequate amount of varied calories. Many protein bars and powders, such
as Nuzest’s Clean Lean Protein, are packed with protein and essential multivitamins to
make being a healthy vegan that much easier. Check out these protein-packed vegan
foods and this handy infographic that explains all you need to know about plant-based
protein.

Here’s a protein-rich recipe from Vegan Richa:

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© Vegan Richa

Fish-Free Omega-3s
Omega-3 fatty acids are essential for heart, brain, skin, and joint health. Fortunately, you
can get them without all the cholesterol and toxins found in fish. Flaxseeds, walnuts, and
canola oil are good vegan sources of the omega-3 ALA. It’s also a good idea to take
vegan DHA capsules, which contain omega-3s derived from algae (which is where fish
get it from!). Check out our guide to vegan omega-3s here.

Walnuts, pasta, and basil all contain omega-3s, making this Oh She Glows recipe a real
dream dish:

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© Oh She Glows

Vitamin B12 for Vegans

Leading health experts encourage everyone to take a multivitamin or supplement to get
ample amounts of vitamin B12. It’s also found in fortified nutritional yeast, some
supermarket cereals, and fortified soy and rice milks as well as in some vegan meats.
(Click here to learn more about vitamin B12.)

This Cheesy Broccoli Cauliflower Rice by Blissful Basil adds nutritional yeast to the mix:

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© Blissful Basil

Calcium Plus Compassion

Cows don’t have to suffer in order for people to get calcium. It’s abundant in collard
greens, kale, broccoli, beans, sesame tahini, and almonds. (Here are 50 ways to
incorporate kale into your next meal.) It can also be found in calcium-fortified soy or rice
milk, orange juice, and some brands of tofu. For a complete guide to vegan calcium,
check out this page.

Here’s a calcium-packed vegan recipe from A House in the Hills:

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© A House in the Hills

Our bodies need vitamin D to absorb calcium, which brings us to the next point.

Vitamin D, the Sunshine Vitamin

Sunshine is one of the best sources of vitamin D. Many brands of nondairy milks contain
some calcium and vitamin D, as do some brands of fortified orange juice. Tofu and
mushrooms are also rich in this necessary vitamin. To learn more, check out these five
ways to get more vitamin D.

Try this mouthwatering portobello burger recipe by John Schlimm:

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© Amy Roth Photo

Iron to Make Popeye Proud

Spinach is rich in iron, so eat it heartily. Other iron-rich foods include beans, black-eyed
peas, lentils, chickpeas, oatmeal, dried fruits, nuts, sunflower seeds, nutritional yeast,
molasses, and grains such as quinoa and millet. Vitamin C helps increase iron
absorption, so for optimal health benefits, consume foods that are rich in both, such as
dark-green leafy vegetables.

Check out our yummy recipe for this Spinach and Artichoke Dip Cups appetizer:

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If this article is making you question your current lifestyle, then we have just the thing for
you: our free vegan starter kit, with tips and information about going vegan. For
animals, the environment, and your health, order one today.

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