Eating a vegan diet can be one of the healthiest ways to live your life. Plant-based diets contain plenty of fresh fruits and vegetables, whole grains, beans, legumes, nuts, and seeds. Because vegan diets often rely heavily on these healthy staples, they tend to be higher in vitamins, minerals, phytochemicals, and fiber. Healthy vegan diets are abundant with vitamins B1, C, and E, folic acid, magnesium and iron while also being low in cholesterol and saturated fats. A plant-based vegan diet can reduce the risk of mortality from conditions such as obesity, hypertension, heart disease, cardiovascular disease, and type 2 diabetes.
Vegan foods such as whole grains, vegetables, fruits, and beans are low in fat, contain no cholesterol and are rich in fiber and nutrients. Vegans can get all the protein they need in legumes (beans, tofu, peanuts) and grains (rice, corn, whole wheat bread, and pasta); calcium from broccoli, kale, collard greens, tofu, fortified juices, and soy milk; iron from chickpeas, pinto beans and soy products and B-12 from fortified foods.