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:
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:
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:
Not vegan yet? What are you waiting for? Make the vegan pledge today.
Sourced from Peta.org