Obtaining adequate amounts of protein on a vegan diet is not a problem. Nuts, seeds, grain and wholegrain foods, tofu, soy products and a variety of vegetables all supply the necessary protein required to maintain good health.
Most people consume too much fat, but few people get enough of the healthy Omega-3 fatty acids. These essential fats can be found in walnuts, canola oil, and flax seeds. For maximum absorbtion, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seeds are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.