When it comes to eating vegan, the concept of “variety” gets a little tricky. In some cases, you have to be a little more creative to make sure you’re getting all the nutrients you need, but you don’t have to go crazy. There are many plant-based foods that can satisfy your nutritional needs and help keep you healthy:
Spinach is a great source of iron. Iron is essential for transporting oxygen throughout the body, and it’s especially important for menstruating women. If your iron levels are too low, you may experience symptoms like fatigue or dizziness. It’s also very beneficial for pregnant women because it helps prevent anemia.
Berries in general — including blueberries, raspberries, blackberries, strawberries, cranberries, and others — have earned their place on the superfood list because they’re packed with antioxidants that fight off free radicals in your body that cause cell damage.
Avocados are one of the most versatile foods on the planet. You can mash them into guacamole, spread them on toast or use them in smoothies. Avocados also have heart-healthy fats, as well as potassium for keeping blood pressure under control.
Tofu is made from soybeans, but don’t let that scare you away. It has an extremely mild flavor and is an excellent substitute for meat in recipes like stir-fries and sandwiches. It also makes a great addition to soups and stews (just add it at the end of cooking). Try using firm tofu as a protein source when making vegetable burgers, or opt for soft tofu in recipes like smoothies.
Beans are an excellent source of protein, fiber, vitamins and minerals — they help lower cholesterol, keep blood sugar stable and provide protection against heart disease. Green beans are probably the most well-known variety, but look for beans like navy, black, pinto and kidney as well. Incorporate them into salads, soups, stews or stir-fries for a healthy dose of fiber.
Tiesha loves to share her passion for everything that’s beautiful in this world. Apart from writing on her beauty blog and running her own beauty channel on Youtube, she also enjoys traveling and photography. Tiesha covers various stories on the website.