Six months ago I switched to a vegan diet and many people made the comment about this type of eating causing low iron and B12. My recent bloodwork is more evidence this isn’t the case. We’ve been conditioned in Western culture to think we need to eat animal products to get the vitamins, nutrients, minerals, and protein we need. This is simply untrue. Studies repeatedly say the only vitamin vegans are lacking is B12, but taking a daily supplement easily fixes this minor deficiency. 

This column isn’t meant to convince you to eat plant-based, but even switching out two or three meals a week from animal-based to plant-based will do your body wonders. 

I’ve been experimenting with a myriad of foods, spices and herbs, but the five foods listed below have really stood out lately. They are highly accessible, flavorful, economical, and also good for everyone's body, not just those trying to eat a certain way.

Oats: Regarding oats, I first want to point out that old fashioned whole grain oats are healthier and higher in nutrients than quick-cooking oats. Try to steer clear of the quick-cooking variety, especially the ones that come in packets because they also include a lot of sugar and additives. Old fashioned whole grain oats can be used to make granola, homemade oatmeal, cookies, muffins, and cakes. Oats are an ancient food source that have been fueling the human body for eons. They are loaded with nutrients, low in calories, and high in fiber, making them satiate you for longer and aid in weight loss. 

Beans: Beans do not get enough credit. In fact, prior to going vegan, I only ate beans occasionally because I felt they were too high in carbohydrates and like many other people, I was trying to eat low-carb/high-protein to maintan a healthy weight. This is a poor mentality to have, considering highly digestible carbohydrates are wonderful for our bodies and there’s no evidence they make us gain weight. The carbohydrates that make us gain weight are the processed, high-sugar carbohydrates such as cookies, cakes, chips, white bread, white pasta, and so on. Beans are chock-full of potassium, magnesium, fiber, and protein. They boost your heart health and help you maintain a healthy weight. 

Nuts: Nuts have always been a favorite snack of mine. It's amazing how a 1/4 cup of nuts can squelch hunger pains.  Even folks who are eating keto or low carb can enjoy nuts. I'm not reerring only to whole nuts. I also love to sprinkle sliced nuts or roasted nuts onto almost everything including salads, oatmeal, granola, and sautéed vegetables. Nuts are not only full of iron but they significantly improve heart health, decrease the risk of blood clots, reduce inflammation, and lower blood pressure. They are also high in fiber which helps with satiation and weight loss. 

Citrus Fruits: I’ve always enjoyed the flavor of citrus fruits but only recently have they become a mainstay in my kitchen. Most notably, oranges, limes, and lemons. Many Indian and Asian dishes call for limes and lemons, so I always have them on hand because a lot of vegan dishes have an Asian or Indian flair. Further, I have been squeezing  lime and lemon juices into my water and hot tea. I’m also a big fan of oranges, tangerines, clementines. The scrumptious citrus foods have a lot of flavor and a lot of nutrients in a small bunch and they are a perfect snack on the go. Citrus fruits are rich in nutrients such as vitamin C, flavonoids, and fiber which provide vascular protection, reduce inflammation, improve gastrointestinal function and health, and play an important role in preventing conditions like diabetes, cancer, and neurological diseases.

Bananas: Similar to my situation with beans, I used to refrain from eating bananas because they are a high-carb fruit. Later, after I had more knowledge on nutrition in general and on plant-based eating, I realized I was doing myself a huge disservice by not eating bananas. Not only are they an excellent prebiotic source, but they are also high in fiber and do wonders to stabilize blood sugar. My daily ritual is to have a banana early in the morning as a pre-breakfast and then a little later eat something heavier like granola or peanut butter toast.

They say that food is medicine. As I continue to learn and experiment, the more I believe this to be true. If people would use food as a preventative force, there would be significantly less illness and disease in American society. Whatever they are, make sure you always have them on hand and that you eat them frequently. I'd love to hear how you're eating healthy and what nutritious foods you keep in your pantry. If you'd like to share, send me an email at This email address is being protected from spambots. You need JavaScript enabled to view it..