Vegan diet – Foods you should eat and avoid, the benefits, and hazards

Vegan diet

Veggies, grains, nuts, and fruits make up the majority of food items in a vegan diet, and also products derived from plants. All animal-based items, such as dairy, eggs, and honey are excluded.

What does a vegan mean?

A vegan or an individual doesn’t eat any animal products.

What does it mean to be a vegan?

Some people decide to follow vegan as a diet, while others choose them as a way of living. When it comes to their way of life, they even avoid animal-produced items and instead prefer apparel, accessories, and cosmetics that are vegan. For instance, you can purchase vegan eyeliner as many stores currently have these.

The vegan foods list includes:

Vegan foods
  • Fruits such as bananas, berries, pomegranates, melons, apples, and oranges.
  • Vegetables notably broccoli, turnips, sweet potatoes, and leafy greens (kale, spinach).
  • Legumes which include lentils, peas, chickpeas, beans, and soybeans.
  • Nuts and seeds such as almonds, hazelnuts, peanuts, and pistachios.
  • Dairy substitutes which includes soymilk, coconut milk, and almond milk.
  • Bread, cereals, pasta, quinoa, whole wheat, and whole grain brown rice.
  • Tofu, tempeh, and natto.
  • Seeds particularly sunflower, sesame, and their butter.
  • Flax, hemp, and chia seeds.

List of Non-vegan foods that to be avoided :

Non-vegan foods
  • Red meats that include beef, wild hog or pork, and lamb.
  • Poultry such as chicken, turkey.
  • Fish, clam, crabs, urchin and prawn.
  • Eggs
  • Dairy items consisting of cheese, yogurt, butter, milk, cream, and ice cream.
  • Gelatin
  • Honey
  • Mayonnaise

When followed properly, a vegan diet can be quite nutritious in terms of vitamins A, C, E, and K, but cutting out animal products also means cutting out some sources of certain nutrients, so make sure to plan your meals accordingly to prevent nutritional deficiencies.

Nutrients that are low in a vegan diet include:

Vegan foods to boost these nutrients include:

vegan foods to increase nutrients
  • Protein: Soy products, edamame.
  • Calcium: Almonds, dried fruits (figs, raisins, apricots) and tofu.
  • Omega-3 fatty acids: Linseed, chia seeds, vegetable oils.
  • Iron: Pulses (red kidney beans, white peas), broccoli, fortified cereals.
  • Vitamin D: Mushrooms, fortified products like orange juice. (Note: Normally vitamin D is produced in your skin when you are exposed to sunlight; so getting enough sunlight will increase this and if you are worried you can even intake supplements to increase)
  • Vitamin B12: Foods that are fortified with vitamin B12 such as cereals. (Note: Animal products like meat, fish, and dairy serves the majority of sources for vitamin B12. It is very limited in plant sources, therefore if you’re a vegan, you’ll require a supplement)
  • Zinc: Quinoa, pumpkin seeds, pine nuts.

If you consume cookies and candies that are vegan in excess of what is recommended, you risk gaining weight along with health issues.

Vegan diet Benefits:

  1. Compared to people who eat foods made from animals, vegans experience better heart health.
  2. It helps to keep cholesterol levels in a healthy range and lowers the chance of developing diabetes and several types of cancer.
  3. Since the diet is primarily plant-based, the food helps in gaining nourishment.
  4. Another advantage of the vegan diet is weight control which promotes a healthy lifestyle. So, for those who want to lose weight, this could be a great option. 

However, if you have any health issues, are pregnant, or have recently given birth or breastfeeding, talk to your doctor before starting a vegan diet to ensure that you are getting enough vitamins and minerals to support the development of your baby’s growth.

Questions Related to vegan diet:

Is vegan food healthy?

Yes, vegan diets are healthy and it leads to a better life when you plan your meals right way. It even reduce the risk of certain diseases.

Is egg vegan food?

No, any foods or products that is derived from animals is not vegan.

Any vegan foods for hair growth?

Some of them are avocados, broccoli, barley, spinach and other leafy greens.


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