5 Essential Foods for Vegans

5 Essential Foods for Vegans

It is normal for many Dutch people to eat meat for dinner. Yet more and more people are becoming aware that eating meat is not as healthy as was always thought. In addition, it has quite a few negative consequences for the environment. If you choose not to eat meat, poultry and fish, you can call yourself a vegetarian. However, if you opt for a completely plant-based diet, there is a bit of planning involved. Hence this article, 5 Essential Foods for Vegans.

5 Essential Foods for Vegans

Why veganism? Motivation differs from person to person. The main reasons are for environmental, ethical or health reasons. However, following a strict plant-based diet can put you at a higher risk of certain nutrient deficiencies. Certainly if you do not plan the meals well in advance, there is a greater chance that you will run into a deficiency more quickly. Are you vegan or do you just want to eat less meat, then this article is for you. We have selected 5 foods that are essential in a plant-based diet.

Plant-based milk and yogurt

5 Essential Foods for Vegans - EkopuraPlant-based milk and yogurt fortified with calcium, vitamin D and vitamin B12 are good alternatives to dairy products. There is a good chance that vegans consume less calcium every day than vegetarians and meat eaters. In the long run, this can have a negative impact on bone health. To still reach the recommended daily amount, it is wise to eat plant-based milk and yogurt fortified with calcium every day.


5 Essential Foods for Vegans - EkopuraProteins are the building blocks of our body. Protein is a nutrient, just like carbohydrates and fat. Protein provides calories and amino acids. Amino acids in proteins ensure the strengthening and repair of body cells. In order to live a healthy life, it is important to get enough protein. As a vegan it can sometimes be difficult to get enough vegetable proteins together, because proteins are mainly in meat, fish and dairy. However, you can also get them from plant-based foods! Examples include: Lentils, peanut butter, soy, nuts, legumes or avocado. A protein shake is also a way to get your daily amount of protein. Make sure you choose the vegan version. Ekopura has composed several protein powders especially for vegans. tropical Ekopura protein smoothie bowl

View here our 100% vegetable protein products. Provided with the Vegan certificate from 'the Vegan Society' which means that all our ingredients have been checked and are 100% vegetable. In addition, our products are produced with respect for humans, animals and nature.

Fruits and vegetables

5 Essential Foods for VegansNowadays, more and more “fake meat” products are coming onto the market to compensate for the lack of meat. But be careful! These types of foods can contain highly processed and unhealthy ingredients. Fortunately, there are many ways to replace your favorite meal with vitamin- and mineral-rich fruits and vegetables. Did you know that, for example, you can use a mashed banana perfectly for a pastry recipe. That way you don't need an egg. In addition, eggplant and mushrooms, especially the mushroom or portobello, are a good option if you still want to incorporate the structure of meat in a dish. It is important if you are vegan that you eat enough iron- and calcium-rich fruits and vegetables. For example, think of green leafy vegetables such as spinach, bok choy and kale.

Vitamin D

5 Essential Foods for VegansVitamin D is indispensable for our body, it ensures that you get strong bones and teeth. It also ensures that calcium and phosphorus are properly absorbed from the diet. Together with calcium and sufficient exercise, vitamin D is therefore important in the prevention of osteoporosis. Vitamin D is also important for the immune system.  Vitamin D is mainly found in oily fish and margarines. Vitamin D is virtually non-existent in plant foods. It does occur in wild mushrooms, if they have seen enough sunlight. Mushrooms are grown in the dark and are therefore not a source of vitamin D. It is therefore advisable for vegans to take vitamin D supplements.


5 Essential Foods for VegansOmega 3 is essential for the proper functioning of our brains, eyes and heart. It protects your body against cardiovascular disease. It is therefore essential to ensure that you get enough omega 3. Omega 3 is mainly found in fish but can also be found in lower amounts in certain plants. Vegans can mainly get omega 3 from linseed powder, chia seed powder, hemp seed, walnuts, avocado, seaweed and algae. Flaxseed and Chia seed must first be ground so that the body can absorb the nutrients properly.

With Ekopura Vegan Omega 3 Algae Oil secure sufficient omega 3 intake in an easy and responsible way. You therefore no longer have to worry about all the health risks that come together with an omega 3 deficiency. Want to know more about Omega 3? Then read our blog”What is omega-3 good for"

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