For vegans, the following ingredients may be suitable:
Whole grains: Whole grains are important carbohydrates** for vegans, such as oats, brown rice, whole wheat bread, and more. They are rich in fiber, vitamins, and minerals, which help maintain satiety and digestive health.
Vegetables: Vegetables are important for vegans to get vitamins, minerals, and fiber**. Different colored vegetables contain different nutrients, so it is recommended to eat them variously.
Fruits: Fruits are a great way for vegans to get vitamins, minerals, and natural sugars**. They are also rich in fiber and water, which helps maintain gut health and replenish energy.
Legumes: Legumes are important proteins** for vegans, such as soybeans, black beans, red beans, etc. They are rich in protein, fiber, and minerals, which help maintain good health.
Nuts and seeds: Nuts and seeds are rich in healthy fats, protein, fiber, and minerals, such as walnuts, almonds, flaxseeds, and more. They can provide essential nutrients for vegans.
Mushrooms: These include shiitake mushrooms, fungus, fresh mushrooms, etc., which are rich in protein, fiber, and minerals, as well as vitamins and antioxidants.
Seaweeds, such as seaweed and kelp, are rich in iodine and other minerals, but also contain more protein and healthy fatty acids.
Vegetable oils: Vegans can choose vegetable oils instead of animal oils, such as olive oil, sunflower oil, grapeseed oil, etc. They are rich in unsaturated fatty acids, which help maintain cardiovascular health.
Dried fruits and vegetables: such as raisins, dried figs, prunes, etc., which are rich in vitamins and minerals, but also contain natural sugars and fiber, which help maintain energy levels and gut health.
In general, vegans need to pay attention to the variety of their diet and the balance of nutrition, and try to choose foods rich in protein, fiber, vitamins and minerals to ensure good health. At the same time, it is also necessary to avoid excessive salt and sugar intake and control the amount of oil used.