If you want to transition to veganism, then your first concern is most likely to learn the different food types that are appropriate for the diet plan. You may also be concerned about where you can get the required nutrients and vitamins.

Fortunately, you can get most of the essentials in different plant-based food groups, including the following:


Legumes, such as peanuts, beans, soybeans, and soy products, contain lots of nutrients like protein, including the amino acid lysine, fiber, iron, zinc, magnesium, folate, phosphorous, and selenium. However, make sure to get yourself checked if you are allergic to peanuts before making it a part of your diet.


This food group is the basis of the vegan diet. As such, it contains most of the nutrients required by the body to function well. Vegetables that you have to include in your diet are the leafy plants, tubers, and root crops. It contains plenty of good nutrients, like Vitamin A, Vitamin C, Vitamin K, all of the B vitamins, calcium, and magnesium, among many others.


Although fruits are a staple of the vegan diet, there is a debate on whether or not it should be limited because of their high sugar content. Despite their sugar content, many still recommend increasing your intake of fruits.

It is because it can make your vegan diet even more nutritious. Fruits will supply your body with vital nutrients and vitamins, including Vitamin A, Vitamin C, fiber, magnesium, potassium, and folate. Fruits are also rich in antioxidants.

Nuts and seeds

Both vegans and omnivores can benefit from the nutrients present in nuts and seeds. However, vegans seem to need these food groups the most. It is because nuts and seeds are great sources of plant-based proteins.

They are also rich in healthy fats like omega-3 fatty acids. Aside from that, you will get a good supply of iron, calcium, selenium, vitamin E, and zinc from these food groups.

Whole grains

Vegans need to consume quite a lot of whole grains because they contain nutrients that can be hard to obtain in the usual vegan diet. Some of the nutrients that compose whole grains are iron, B-vitamins, and zinc. Remember that you might need to add foods containing vitamin C in the whole grain dish to boost your iron absorption.

Herbs and spices

Although these are not the main ingredients of dishes, you can still consider them as separate food groups for vegans. It is because they contain antioxidants and phytochemicals.

They also add flavor to food that would otherwise taste bland. There would be little merit to sticking to a vegan diet if you could not even enjoy the way the dishes taste.


By making these food groups a part of your vegan diet, making the switch will become easier. You will enjoy great-tasting foods plus provide your body with all its needed vitamins, minerals, and other nutrients.

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