Top 10 Must-Have Nutrition Sources

Living a healthy vegan lifestyle can be very rewarding and greatly improve your overall well-being. There are many options in your local supermarket you can use to craft nutritious and flavorful vegan meals, but the key is make sure you consistently fuel your body will essential nutrients like proteins, healthy fats and complex carbohydrates. Check out our list of 10 key nutrition sources that you’ll want to use in your routine.

Protein Sources

Beans and Lentilslentil

Frequently used instead of meat thanks to their high protein content, beans and lentils can deliver plenty other benefits. Being low in fat and packed with fiber, beans and lentils can keep you feeling satiated for a longer period of time. Also, they contain calcium, iron, B vitamins and potassium.


They’re low in calories, carbs and fats but contain fiber, potassium, B vitamins and selenium. What’s more is the enormous variety of mushrooms that you can find. Each distinct type of mushroom offers its own unique nutritional benefits and flavorful tastes.


Sometimes referred to as garbanzo beans, these legumes are great protein-packed additions to salads, on their own or pureed into a delicious hummus dip. Not only are chickpeas low in calories and high in fiber, but each half cup serving delivers over 7 grams of protein.


Peas are a source of protein making it the perfect alternative for vegans and people who don’t want milk and milk products. In fact, Pea Protein is the number one source of protein in Purely Inspired® Organic Protein.

Essential Fats


Avocados deliver an abundance of essential omega fatty acids, along with potassium, folic acid, lutein and vitamin E. The versatility of avocados is tremendous to those living a dedicated vegan lifestyle. They’re ideal for creating healthy dips, great as part of an all-natural, preservative-free salad dressing or sliced and served up as a side dish.


Walnuts are the hidden treasure of nuts. High in omega-3 fat, they also contain protein. When you make your next salad, toss some walnuts on there – your body will thank you.



Blueberries are packed with phytonutrients and are high in fiber. Blueberries can be the perfect sweet snack or used as part of a spring mix salad. Throw them in the freezer to enjoy as part of your next vegan protein smoothie.

Pomegranate Seeds

Despite the work that may go into accessing the seeds, pomegranate seeds are wonderfully nutrient dense. They are high in vitamins C and K.  Additionally they are high in vitamin B5.

Carb Sources

Brown Rice

Brown rice provides your body with complex carbohydrates that burn at a much slower, sustained rate versus the nutrient-stripped white version. Also, brown rice can help keep you satiated so you feel fuller for a longer period of time.

Sweet Potatosweet-potato

Sweet potatoes also deliver complex carbohydrates that break down slowly in your digestive system. They’re also packed with vitamin C, manganese, fiber, potassium, calcium, iron and B vitamins. Enjoy sweet potatoes as a baked side, mashed, or chopped into fries and topped with cinnamon for a healthy baked snack.


Though the name can be misleading, you needn’t worry… there’s no wheat or gluten here. Buckwheat is yet another slow-burning carb that’ll help keep your blood sugar levels stable. It’s high in fiber and contains amino acids and manganese.

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