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Vegan Foods – Essential Food for a Rich and Complete Diet

Vegan Foods

By Guest Author(Sumit Kumar )

Vegan Foods: Let’s discover together what are the Food for vegan and their benefits for the body and health.

What is Veganism?

Veganism is a way of life that is talked about a lot in recent years. Especially when it comes to touching on topics such as healthy eating and well-being and unfortunately is not free from criticism. Indeed, vegans are often referred to as extravagant people only for having chosen to live in harmony with the animal world.

However, the vegan diet does not have the only merit of protecting our animal friends. On the contrary, it also has the added advantage of safeguarding the human organism from the main health problems that, especially in the Western world, are widespread.

These are obesity, cardiovascular disorders, diabetes, and tumors — all diseases related to abundant nutrition and food rich in animal proteins.

In order to take balanced diet, We must include proteins, fibers, mineral salts, and vitamins into the body. That is all that is needed to keep our body healthy and active.

The foods of the vegan diet have these characteristics, as demonstrated by the fact that there is always more interest around it.

Only one aspect, if we want to define it as unfavorable, is the lack of vitamin B12 found in those who feed mainly vegan, a deficiency that requires specific supplements. However, the controversy over protein deficiencies has been overcome.

Vegetable cheeses, tofu, seitan, tempeh, algae, soy and oilseeds, are some of the foods most commonly consumed by vegans, as well as vegetables and fruits of all kinds and in abundant quantities.

Let’s look at some of these vegan foods in detail. WW

Vegan Foods and its Benefits For the Body

Vegetable Cheeses

Vegetable cheeses are obtained from soya. They are similar to mozzarella, ricotta, and spreadable cheeses. But there are also hard cheeses. The nice thing is that not only do they buy, but they can also be made at home.

In fact, they can be obtained from many different ingredients, from walnuts, almonds, Macadamia nuts, cashews, gomasio, which, in general, are combined with soy or soy yogurt. Tip: find out how to make vegan parmesan and vegan mozzarella.


Tofu comes from soy milk made coagulate with magnesium chloride. Typical of eastern countries, it can be consumed in various ways, smoked, simple and soft, flavored with herbs. It is not considered an absolute substitute for cheese because it is a food in itself.

You can use it, for example instead of ricotta in the savory cake, but it can also replace the egg in some vegan preparations. Tofu is very digestible, nutritious, protein-rich, low in fat and low in cholesterol. We advise you to read our complete guide on tofu.


Seitan is considered the ideal vegan meat substitute. It is instead a food totally of vegetable origin, being derived from the fermentation of wheat gluten.

In order for it to provide a complete protein intake, it should be consumed with tofu, soy, vegetable cheese, and seaweed. Because it lacks some of the amino acids that allow complete assimilation of foods.


Tempeh is also considered an excellent meat substitute. It comes from the yellow soybeans that are cooked, then the vinegar is added, and finally, the microorganisms that trigger the fermentation. It is a protein food, vitaminic and rich in fiber and thanks to fermentation. It also becomes a very digestible food.


Soy is a vegetable that contains the greatest amount of noble proteins. It has the great advantage of reducing cholesterol deposits in the blood and therefore, in the arteries, it is a protective food for cardiovascular disease and a tonic for the nervous system.

In vegan nutrition, it is also appreciated as energetic, remineralizing, and antioxidant food.

Vegan Foods: Algae and Oilseeds


Algae are a food rich in fatty acids, a source of nutrition, especially for the brain, in particular, omega 3. They are natural substitutes for fish and are rich in iodine, calcium, phosphorus, sodium, potassium, magnesium, sulfur, iron, zinc, copper, vitamins A, B, C, E, F, and PP.

Algae are remineralizing, anti anemic, helping to prevent cardiovascular diseases and circulation disorders. Among the algae varieties, wakame, kombu, hiziki, arame, nori, Klamath and spirulina.

Oil Seeds

Oil Seeds represent small nourishing, if not curative, mines. Rich in mineral salts of nuts, hazelnuts, almonds, cashews, pine nuts, pistachios, pumpkin seeds, sunflower seeds, sesame seeds and flax, they are real foods often forgotten.

Remember that some, like walnuts, are quite caloric and therefore should be consumed carefully. They are eaten raw, preferably to be chosen in organic shops. Some can be added as a condiment to main dishes such as salads.

Sesame is rich in calcium, omega three flax, almonds and hazelnuts from vitamin E, walnuts of anti-aging and anti-cholesterol polyunsaturated fatty acids. In general, they are revitalizing, restorative of the nervous system and of brain activity.

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