When it comes to the healthiest vegan diet, there’s a huge difference between ditching animal products and eating healthy—they can be worlds apart.
So if you’re wondering what the healthiest vegan diet is, and especially if you’re new to veganism and just starting out, well beyond the fact that the best thing ever about going vegan is helping animals—that much is clear—slews of people still claim that veganism isn’t really a diet at all, much less a food plan with unique specificities.
Which is kind of silly, if you ask me, because of course it’s a diet; a diet free of dairy products, seafood, animal products, and most notably, meat. In fact the key reason for animal agriculture worldwide is the mass production of species for foods—92.2 billion in 2023, to be exact.
So when it comes to the healthiest vegan diet, far more intentionality is required than just ditching meat. From superfoods and gut-healers to strategic supplementation and hydration hacks—it’s as much about what you include as what you exclude.
Here’s what counts:
1. Go Organic
Whenever possible you should attempt to obtain the majority of your foods certified organic. Studies show they’re cleaner and more nutrient-dense.
They also help support wildlife and the natural environment due to more rigorous standards.
Here’s why they rock:
Organic Food
- Cannot be grown with synthetic fertilizers, pesticides, or sewage sludge.
- Cannot contain synthetic growth hormones or antibiotics.
- Cannot be genetically engineered or irradiated.
Recent reports show that chemicals such as polyfluoroalkyls, also known as PFAs, are in sewage sludge used on fields and conventional crops. Since most don’t degrade naturally, even crossing the blood-brain and placental barriers, it seems prudent, if not key, to attempt to avoid them.
It’s also worth noting that glyphosate—and paraquat—are still being used on American crops. Studies have linked glyphosate to slews of cancers.
According to Dr. Michael Greger, “organic produce may be considered 20 to 40 percent healthier.” Based on recent research, I’d say 80-100%! 💚
2. Ramp Up the Raw
Including a high ratio of raw organic living foods in your diet is what separates a healthy vegan diet from an unhealthy one.
That’s because raw foods typically contain more enzymes, antioxidants, essential nutrients, and bioactive compounds than cooked—think sulforaphane in broccoli, allicin in garlic, both of which diminish under heat.
It’s also been shown that too many cooked foods can stress your organs and damage alkalinity, which can lead to disease.
I personally rock about 85% raw.
3. Take Your Supplements
According to Nobel Laureate Dr. Linus Pauling, taking supplements is one of the best things you can do. They boost lifespan and well being, he said.
And when it comes to vegans, an adequate intake of vitamin B12, calcium, iron, zinc, iodine, D3, magnesium, and omega-3s is key. Studies show those nutrients can run low.
The following are just a handful of suggested supplements (though you should always consult your physician if you have medical conditions or take prescription drugs):
Multivitamins
Multivitamins are like a safety net against deficiencies and supported by multiple studies. I personally take them both daily and intermittently:
Vitamin B12
Vitamin B12 is one of the most frequently suggested supplements for vegans. Dr Michael Klaper notes that “traditional sources of B12 have been virtually obliterated by our modern, sanitized lifestyle. Root vegetables are now scrubbed and washed with chlorinated water, virtually eliminating every trace of natural B12 in the process.”
Vitamin B12—and particularly in its active form methylcobalamin—plays a key role in the conversion of homocysteine to methionine, backing DNA synthesis and scores of biomolecular processes. Deficiency can lead to elevated homocysteine and increased risk of cardiovascular disease, neurodegeneration, and accelerated aging.
Vitamin D3
Vitamin D3 is one of the most important supplements and suggested for a majority of people. It also has one of the highest deficiency rates in the world.
Most legit health experts suggest vitamin D3.
Omega-3 Fatty Acids
According to Dr. Rhonda Patrick, around 95% of Americans are Omega-3 deficient, which can have serious impacts on your health. But when it comes to supplements—fish or algae?—which one excels?
Well according to Dr. Michael Greger, “Fish oil, even purified (“distilled”) fish oil, has been found to be contaminated with PCBs and other pollutants . . . you can get the benefits without the risks by getting long-chain omega-3s from algae instead, which is where the fish primarily get it from to begin with.”
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble essential nutrient that humans and many animals must acquire from food. It was the first vitamin to be chemically produced into a supplement and one of the safest to take.
It’s also one of the most beneficial, according to Dr. Linus Pauling, who regularly mega-dosed it.
Calcium
A systematic review and meta-analysis showed that vegans have a “lower calcium intake than vegetarians and omnivores,” which is precisely why it’s not a bad idea to supp up.
Even if you eat tons of calcium-rich foods, like bok choy, taking a supplement can still help.
Magnesium
Magnesium is a key mineral that supports muscle and nerve function, bone health, energy production, blood pressure regulation, and more. Health and fitness experts like Dr. Rhonda Patrick take daily magnesium supplements.
Zinc
Zinc is a powerhouse and go-to for the immune system, tackling everything from impaired vision to the common cold.
It’s great for vegans, vegetarians, and about anyone who falls short, which as of late is over two billion people worldwide.
Iodine
Iodine is a major antioxidant and constituent of thyroid hormones. It works with the thyroid gland to pump the hormone thyroxin. It also boosts multiple organ systems and is a primary contributor to energy metabolism.
Since nearly half the world is deficient, it’s another supplement you may want to take.
Iron
One of the best things about Future Kind’s vegan iron supplement is it includes vitamin C, which boosts absorption. It also helps to eat plenty of iron-rich foods like spinach, molasses, tofu, Swiss chard, lentils, beans, and dried fruit.
And especially if you’re a coffee addict like me, which can damage iron.
One report notes that vegans need up to “1.8 times more iron than people who eat meat,” though you have to be careful because an excess can be toxic. “The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men.”
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Protein Superfood Powders
This Organifi mega-blend rocks 18 grams of plant-based protein, vitamins, minerals, antioxidants, and more. It takes a creamy rich power smoothie to next level gym-ready fuel and meal replacement drink (get it here):
4. Take A Pass On Processed Foods
The healthiest vegan diet is very low—if not entirely exclusionary—of processed foods.
Here’s why:
Consequences of Eating Processed Foods
- Causes oxidative stress and inflammation.
- Linked to obesity, which contributes to disease.
- Typically packed with chemicals and pesticides.
- Manufacture and byproducts harm the environment.
- Can weaken the skin biome, causing rashes and allergies.
- Packed with additives, preservatives, sometimes trans-fats.
- Often tainted with drugs like hormones and antibiotics.
- Can clog the arteries and gut.
- High in PFAs (forever chemicals) and microplastics.
- Boosts aging and all cause mortality.
- Linked to diseases, including cancer.
- Can raise cholesterol and blood sugar.
- Harmful to the gut microbiome.
- Typically high in fats, sugars, and sodium.
- Linked to fatigue, mood swings, hormonal imbalances.
- Oxidized oils and unhealthy fats.
5. Restrict Sugars
Processed sugars can be a major source of health issues, including heart disease, diabetes, obesity, cancer, and more. So for the healthiest vegan diet, cut back—or ditch it altogether!
I personally use stevia, and here’s why:
Raw organic stevia is one of the few natural sweeteners that does not raise the glycemic index (GI). Raising the GI can cause blood sugar spikes and damage arterial walls.
On top of that, stevia . . .
- Tastes great.
- Goes a long way—a tiny pinch can sweeten a cup of coffee or tea.
- Has health benefits.
- Can be used to sweeten just about everything under the sun.
Make sure you source your stevia pure with no Erythritol. Studies show it can potentially cause heart attacks, strokes, and blood clots.
According to one report, consumption of simple sugars such as sucrose, fructose, honey, etc. can “significantly reduce the ability of white blood cells to destroy foreign particles and microorganisms.” In other words, it slams the immune system.
Stevia, on the other hand, tastes great, goes a long way, and can be used in just about every recipe. I also rock date sugar, molasses, vegan maple syrup, coconut sugar, and other sweeteners for holidays and treats.
Dr. Michael Greger notes that date sugar and molasses are the “only two health-promoting caloric sweeteners,” while longevity expert Dr. David Sinclair suggests moderating all sugars, including fruits.
6. Limit Unhealthy Fats & Oils
It’s surprising how many people think oils are good for them, when nothing could be further from the truth. According to research and Dr. Michael Klaper, oils make your arteries stiff.
Dr. Michael Greger notes that “Contrary to expectations, even extra virgin olive oil may impair arterial function when consumed. Other oils also have deleterious effects on endothelial function. Research confirms that ingestion of oil, no matter which type of oil or whether it was fresh or deep fried, showed a significant and constant decrease in arterial function.”
The optimal way to get nutrients from fats is to just eat the whole intact food—from sea veggies high in essential fatty acids to coconut, avocados, and nuts.
I do occasionally add a smidgen of oil to recipes like pesto and hummus, but only in small amounts. For cooking—if you must use oil—rock organic unrefined avocado, coconut, or olive oil in moderation.
7. Pump Complete Plant-Based Proteins
The healthiest vegan diet includes a wide array of complete plant-based proteins that deliver all nine essential amino acids and more.
While research consistently shows that most vegans easily meet and typically exceed their protein needs, it’s still key to be consciously aware of what the best protein sources are so you can leverage them.
Foods like quinoa, chia seeds, hemp seeds, soy, amaranth, buckwheat, pistachios, protein powders, and nutritional yeast are good sources.
Read up on complete plant-based proteins here.
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8. Maximize Soups & Salads
The healthiest vegan diet taps a generous supply of homemade soups and salads, creating a powerful balance of cooked and raw plant foods that nourish the body on multiple levels.
Soups are ideal for warming the body with healing ingredients like carrots, potatoes, beans, and veggies—some of which release more antioxidants when gently cooked. They’re also great during cold winter months when the body craves heat.
Salads, on the other hand, made with organic ingredients are enzyme-rich and preserve delicate, heat-sensitive phytonutrients like sulforaphane (from cruciferous veggies) and allicin (from garlic), which play key roles in detoxification, cancer prevention, and immune support.
Together they ensure a steady stream of living enzymes, intact antioxidants, and unaltered vitamins and minerals that fuel cellular health.
9. Boost Bioactive Superfoods
The healthiest vegan diet is rich in bioactive superfoods because these powerhouse plants and concentrated powders deliver a wide array of antioxidants, polyphenols, vitamins, minerals, and unique phytochemicals that go way beyond basic nutrition.
Foods like blueberries, broccoli sprouts, wheatgrass and barley grass, and Indian Gooseberry (Amla) are renowned for their ability to fight oxidative stress, support detoxification, modulate inflammation, and help offset disease.
Incorporating superfoods into your diet amplifies their benefits, making it easy to consume therapeutic amounts of adaptogens, greens, and rare botanicals daily. A great way to boost energy, immunity, brain health, and cellular metabolism. 💚
Here’s a list:
- Maca powder – Supports energy and hormone balance.
- Spirulina powder – Provides protein, iron, and antioxidants.
- Amla powder – A powerful source of vitamin C and antioxidants.
- Matcha green tea powder – A major powerhouse for health and longevity.
- Moringa – Packed with vitamins, minerals, and plant-based protein.
- Wheatgrass Powder – Packed with about everything.
- Broccoli Powder – Powerhouse sulforaphane and more.
- Creatine Powder – Boosts exercise, cognition, muscle, and more.
- Green Powder – Concentrated green power.
- Mushroom Powder – Major energy booster & nootropic.
- Turmeric Powder – Top anti-inflammatory & superfood.
- Beet Powder – Excellent source of nitrates and more.
- Barley Grass Powder – Complete protein, enzymes, antioxidants, and more.
- Blueberry Powder – Antioxidants, anthocyanins, polyphenols.
- Chia Seeds – Complete plant-based protein and more.
- Hemp seeds – High in protein, omega-3s, and fiber.
- Pumpkin seeds – Great for magnesium, zinc, and protein.
- Sunflower seeds – Rich in vitamin E and healthy fats.
10. Embrace Fasting & Caloric Restriction
The healthiest vegan diet often incorporates intermittent fasting and caloric restriction because it triggers autophagy—a cellular cleanup that removes damaged cells, supports regeneration, and boosts mitochondria.
It also enhances the body’s natural ability to repair, detoxify, and regulate metabolism.
When paired with a nutrient-dense, plant-based diet, fasting reduces blood sugar, improves insulin sensitivity, curbs inflammation, and helps offset disease. It also encourages a deeper connection to natural hunger cues and digestion cycles, making it not just a dietary strategy, but a powerful wellness hack.
Read up on it here.
👇 To purchase this product go here.
11. Stay Healthfully Hydrated
Consistent and healthful hydration is a cornerstone of the healthiest vegan diet because water is clearly essential for every cellular function—from nutrient absorption and detoxification to circulation and metabolic performance.
Using simple hacks like adding fresh lemon juice or apple cider vinegar to water—you can also make sun tea!🌞🧉—enhances hydration by supporting digestion, balancing pH, and providing trace minerals, enzymes, and antioxidants.
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It’s also key to use pure filtered water because many municipal sources contain PFAs (forever chemicals), chlorine, heavy metals, and other pollutants. Ideally shoot for around 2.5 to 3 liters of filtered water daily, adjusted for activity level and climate.
I also suggest raw organic juicing and smoothies on a consistent basis.
👇 To purchase this product go here.
12. Rock Fermented Food
The healthiest vegan diet rocks plenty of organic fermented foods—a natural source of probiotics and beneficial gut bacteria.
Staples like sauerkraut, kimchi, tempeh, miso, natto, and homemade coconut yogurt help restore healthy gut flora, enhance nutrient absorption, and reduce inflammation. They also rock bioavailable B vitamins and enzymes that are often diminished in processed foods.
Regularly eating them—and especially homemade—offers notable benefits.
13. Stack Herbs & Spices
According to Dr. Michael Greger, herbs and spices are among the healthiest foods on earth: “Herbs have some of the highest antioxidant levels,” he says.
They’re also super easy to add to your diet when you rock them in recipes—from rosemary, thyme, and garlic to curries and hot chili peppers.
14. Grow Sprouts & Microgreens
Raw organic sprouts and microgreens are hands down among the healthiest—thee healthiest—foods on earth. They’re also super easy to grow!🌱
Including them in your diet is a huge win.
Read up on them here. Learn how to grow broccoli sprouts here.
15. Rock Wheatgrass & Barley Grass
Last but definitely not least—power up on wheatgrass and barley grass! These amazing superfoods are too often ignored by modern vegans and longevity ‘experts’ who seem oddly unaware—or perhaps put off by the notion of eating ‘grass’—of how immensely healthy they are.
Perhaps there’s something about growing and consuming grass that freaks people out, but don’t let it stop you. Diseases have been halted in their tracks and lives altered forever by the healing power of grass—one of the most chlorophyll-rich foods on earth.
Read up on wheatgrass here, barley grass here, and how to grow here.
Final Thoughts
Optimizing a vegan diet goes far beyond simply cutting out animal products. By ratcheting up nutrient-dense foods, hydration, gut health, key supplements, and practices like fasting, you can flip a basic diet into a mitochondrial boon. You can also preserve your health by making the best choices.
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