It makes a nice alternative to eggs in dishes such as omelets, frittatas, and quiches. Tempeh is made from fermented soybeans. Its distinctive flavor makes it a popular replacement for fish, but it can also be used in a variety of other dishes. Fermentation can help reduce the amount of antinutrients that are naturally found in soybeans, which may increase the amount of nutrients the body can absorb from tempeh.

The amount of vitamin B12 in tempeh also remains low and can vary from one brand of tempeh to another. Therefore, vegans should not rely on tempeh as their only source of vitamin B12 26 , Seitan is another popular meat alternative.

It provides about 18 grams of protein per 3. It is also contains iron, calcium, and phosphorus However, people with celiac disease or gluten sensitivity should avoid seitan due to its high gluten content.

They should be eaten sparingly. Minimally processed meat alternatives such as tofu, tempeh, and seitan are versatile, nutrient-rich additions to a vegan diet.

Try to limit your consumption of heavily processed vegan mock meats. Vegans tend to consume smaller amounts of calcium per day than vegetarians or meat eaters, which may negatively affect their bone health. This seems especially true if calcium intake falls below mg per day 29 , For this reason, vegans should try to include calcium-fortified plant milks and plant yogurts in their daily menu.

Those looking to simultaneously increase their protein intake should opt for milks and yogurts made from soy or hemp. Coconut, almond, rice, and oat milks are lower in protein. Calcium-fortified plant milks and yogurts are usually also fortified with vitamin D, a nutrient that plays an important role in the absorption of calcium.

Some brands also add vitamin B12 to their products. Therefore, vegans looking to reach their daily intakes of calcium, vitamin D, and vitamin B12 through foods alone should opt for fortified products.

To keep added sugars to a minimum, you can choose unsweetened versions. Seaweed is one of the rare plant foods to contain DHA , an essential fatty acid with many health benefits.

Algae such as spirulina and chlorella are also good sources of complete protein. In addition, seaweed contains magnesium, riboflavin, manganese, potassium, and good amounts of antioxidants Iodine is an element that is found naturally in some foods and added to some salt products.

Some types of seaweed, such as kelp, nori, kombu, and wakame, are great sources of iodine. Some other varieties, such as spirulina, contain less 32 , Similarly to tempeh, seaweed is often said to be a great source of vitamin B12 for vegans.

Until more is known, vegans who want to reach their daily recommended vitamin B12 intake should rely on fortified foods or talk with a healthcare professional about possibly taking supplements.

Seaweed is a protein-rich source of essential fatty acids. Nutritional yeast is made from a deactivated strain of Saccharomyces cerevisiae yeast. It can be found in the form of yellow powder or flakes in most supermarkets and health food stores.

One ounce 28 grams contains approximately 16 grams of protein and 6 grams of fiber. In addition, nutritional yeast is commonly fortified with B vitamins, including vitamin B12 Therefore, fortified nutritional yeast can be a practical way for vegans to meet their daily vitamin B12 needs.

Fortified nutritional yeast is a protein-rich source of vitamin B However, non-fortified versions are not a reliable source of the vitamin. Sprouting and fermenting are simple and time-tested methods of reducing the amounts of antinutrients found in various foods.

These techniques increase the amounts of beneficial nutrients absorbed from plant foods and can also boost their overall protein quality 39 , 40 , 41 , Interestingly, sprouting may also slightly reduce the amount of gluten found in certain grains 39 , Fermented plant foods are good sources of probiotic bacteria, which may help improve immune function and digestive health.

They also contain vitamin K2, which may promote bone and dental health as well as help decrease the risk of heart disease and inhibit the growth of cancer cells 44 , 45 , 46 , You can try sprouting or fermenting grains at home.

Some sprouted or fermented products — such as Ezekiel bread , tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha — are also available in stores. Sprouting and fermenting foods helps enhance their nutritional value.

Fermented foods also provide vegans with a source of vitamin K2. Whole grains, cereals, and pseudocereals are good sources of complex carbs, fiber, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium. Read the label to ensure the vitamin D used in a product is not of animal origin.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat. The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Many people get vitamin B12 from animal sources, such as meat, fish and dairy products.

Sources for vegans are limited and a vitamin B12 supplement may be needed. Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But you can help to ensure a balanced diet by eating rich plant sources of omega-3 fatty acids.

You can also look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, eating plenty of fibre , cutting down on food that's high in saturated fat , and watching how much salt you eat.

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A balanced diet for vegans.