Healthy vegan: variety instead of convenience products

A vegan diet can be incredibly varied and enjoyable - and you're also doing something good for yourself and the environment. If you eat a vegan diet and focus on variety, you provide your body with valuable nutrients - provided your diet is balanced. Not every vegan product is automatically healthy: many highly processed meat and sausage alternatives contain additives and provide few nutrients. To ensure you have a truly balanced diet, it's worth focusing on unprocessed plant-based foods such as fresh fruit, crunchy vegetables, protein-rich pulses, nuts and seeds. This way, you can enjoy the diversity of plant-based cuisine to the full - without compromising on taste or health! 😍

Lisa Weichhart

20.01.2025

in #Nutrition

Lesedauer: 5 minutes

Kisten voller farbiger Früchte und Gemüse stapeln sich auf einem Marktstand.

Why is variety so important?

A balanced vegan diet means eating a wide range of foods that provide you with all the nutrients you need. The body needs a variety of vitamins, minerals, fiber and phytochemicals to function optimally and avoid deficiency symptoms. It is particularly important that you combine different plant sources to ensure that you cover the entire range of vital nutrients.

The rule of thumb is: the more colorful the food, the better the mix of nutrients. The variety of colors on your plate not only provides you with different nutrients, but also antioxidants and phytochemicals that can support your health and reduce the risk of chronic diseases.

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What should you pay particular attention to with a vegan diet?

Although a balanced vegan diet can have many health benefits, there are some nutrients that you should keep a close eye on. Here are some key points to look out for to ensure a balanced vegan diet:

Iron: Iron is an important mineral that is needed for oxygen transport in the blood. With a vegan diet, it is particularly important to consume iron from plant sources, as plant-based iron (non-heme iron) is less well absorbed than that from animal sources. However, you can improve absorption by eating iron-rich foods together with vitamin C (such as oranges, peppers or broccoli). You should also avoid drinking hot drinks such as tea or coffee after a meal, as they inhibit iron absorption. Vegetable sources: Oatmeal, pulses, spinach, nuts.
Omega-3 fatty acids: These essential fatty acids are important for cardiovascular health and brain function. As omega-3 fatty acids are mainly found in oily fish, vegans must obtain them from plant sources. Vegetable sources: Walnuts, chia seeds, linseed oil, rapeseed oil.
Vegetable proteins: Even with a plant-based diet, it is important to ensure sufficient protein intake. Proteins are crucial for muscle building, cell regeneration and the immune system. A balanced diet should therefore include various plant-based protein sources in order to obtain all essential amino acids. Vegetable sources: Legumes, nuts, seeds, quinoa.
Vitamin B12: Vitamin B12 is a nutrient that is virtually non-existent in plant-based foods and therefore needs to be supplemented, especially in vegan diets. A vitamin B12 deficiency can lead to serious health problems such as anemia and nerve damage. It is recommended to take vitamin B12 in the form of food supplements or to eat foods fortified with B12 such as plant-based milk or muesli. Vegetable sources: Mushrooms, algae, fermented products such as miso or tempeh.

Person isst Trockenfrüchte, trägt Winterkleidung, steht fröhlich in schneebedeckter Waldlandschaft.

Snacks for in between

With a vegan diet, it is important to also pay attention to snacks in order to continuously supply the body with (plant-based) nutrients. Nuts and dried fruit are perfect companions, as they offer a mixture of healthy fats, proteins and fiber. They are not only delicious, but also practical for satisfying hunger between meals.

Nuts:Mandeln, Walnüsse, Cashews oder Pistachios provide healthy fats, protein and fiber. Walnuts in particular are also an excellent source of omega-3 fatty acids.
Dried fruit:Dried fruit such asDatteln, Apricots or Figs are ideal for providing quick energy and keeping blood sugar levels stable. They are also rich in fiber, vitamins and minerals.

However, you should be careful withNuts andTrockenfruechte Pay attention to the portion size, as they are relatively high in calories. However, when eaten in moderation, they are a valuable addition to a healthy diet.

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Conclusion

A balanced vegan diet can provide numerous health benefits if planned carefully. It's important to eat a variety of plant-based foods to get all the nutrients you need. Pay particular attention to iron, omega-3 fatty acids, protein and vitamin B12. At the same time, you should avoid highly processed vegan products and focus on fresh, unadulterated foods. Snacks such as nuts and dried fruit are ideal for snacking in between meals. If you follow these tips, you can ensure that your vegan diet is both healthy and delicious.

Take a look at our vegan recipe ideas and be inspired by delicious dishes.
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Healthy vegan: variety instead of convenience products

Why is variety so important?

What should you pay particular attention to with a vegan diet?

Snacks for in between

Conclusion

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