A vegan diet can be high in iron, although iron from plant foods is less well absorbed by the body than iron from meat. The word vegan would be meaningless, as no one could agree on the criteria for which foods are worthy of inclusion. And your choices will only get better as time goes on, as vegan food companies introduce new and delicious products every month. When it comes to foods, plant-based foods may contain all-vegan ingredients or they may contain small amounts of animal products.
As the examples we’ve just reviewed make clear, many vegan foods involve abhorrent agricultural practices. However, both vegetarians and vegans should pay special attention to nutrition strategies aimed at increasing the absorption of nutrients from plant foods. In addition, vegan foods never contain by-products of animal agriculture, such as lard, buttermilk, or gelatin. Many vegans also do not eat foods processed with animal products, such as refined white sugar and some wines.
Vegan and vegetarian diets usually include a range of fruits, vegetables, nuts, seeds, grains, and legumes, as well as “meat substitutes that are derived from these types of foods.” A vegan diet contains only plants (such as vegetables, grains, nuts, and fruits) and foods made from plants. Even so, vegetarians and vegans may live an unhealthy lifestyle or eat a diet of processed “junk food”. Vegans also eat many of the same common and familiar everyday foods as everyone else, such as green salad, spaghetti, peanut butter sandwiches, cornbread, and chips and dip.
The best health food stores sell at least one vegan alternative for every popular non-vegan food: cream cheese, mayonnaise, eggs, you name it. Veganism is by far the most effective way to eliminate foods associated with cruelty and animal slaughter from your diet.