Vegan essentials include plant-based protein sources, milk substitutes, egg substitutes, and nutritional yeast for B-12. Omega-3s can be found in flaxseed, seaweed, and supplements. Vegans avoid all animal products.
Vegan essentials include vegetables, fruits and whole grains, as well as non-animal sources of protein. People following a vegan diet and lifestyle do not consume any animal products, including eggs, dairy products and honey. Many vegans also don’t wear leather or wool or anything made from an animal. While most nutrients can be obtained through a strictly plant-based diet, some are more difficult to obtain than others. Aside from the basics, the vegan ingredients also include nutritional yeast and omega-3 supplements.
Vegan Essentials include plant-based sources of protein. Many vegans get their protein from beans such as black beans, pinto beans or soybeans. Chickpeas and lentils are other sources of protein. Soybeans can be eaten as endamame, which are immature beans, or in more elaborate forms such as tofu, which is curdled soy milk, or tempeh, which is fermented soy cake. Another type of vegan protein is wheat gluten, or seitan, which has a chewy texture and is commonly used in place of meat.
Since vegans don’t eat dairy products such as milk or butter, essential vegan ingredients include milk substitutes. Various milk substitutes are available that are made from soy, rice, or a variety of nuts. Many vegan dairy products contain added calcium and vitamin B-12. Other vegan essentials include vegetable fats and oils, such as margarine made without dairy products, olive oil and canola oil.
Vegans also use egg substitutes in baked goods. Flaxseed is a common egg substitute and is also a good source of omega-3 fatty acids, which can be difficult to obtain on a vegan diet. Bananas, silken tofu, and starches are also sometimes used instead of eggs.
Vitamin B-12 is needed for healthy red blood cells. It is an essential nutrient usually found only in animal products, unless a food is fortified with it. Nutritional yeast one of the vegan essentials that contains B-12. Vegans use nutritional yeast as a substitute for cheese and add it to various recipes. Yeast is not the same as the yeast used to bake bread or brew beer.
Many vegans also need to find a way to add omega-3 fatty acids to their diet. Omega-3s are found in flaxseed and seaweed. A vegan may wish to take an algae oil-based omega-3 supplement to ensure they are getting enough nutrients in their diet. Nuts like walnuts are also good vegan sources of omega-3s.
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