Vegan diets continue to grow in popularity as more studies find that diets heavy in meat and other animal products can cause increased risk of heart disease and cancer. While the findings are still met with controversy, one thing is certain: there are more than 7.3 million people in the United States dedicated to a fully vegetarian diet and, of those vegetarians, approximately 1 million people consume no animal products at all.  Some people are drawn to the medical benefits of a vegan diet plan, like reduced risk of heart disease and a healthier diet, while others go vegan due to a concern for animals and the environment at large. Either way, you need to ensure that your vegan grocery list includes foods that provide essential daily nutrients.  If you are considering a vegan diet, or hosting a vegan family member or friend, recall that it precludes all animal or animal derived products including: meats, dairy, eggs, and even honey.  Here are ten items that should absolutely be on your vegan grocery list:

#1 Nutritional Yeast: Nutritional yeast can be used to give vegans a boost of B12, a nutrient that is difficult to maintain on diets that are primarily plant-based. The only reliable sources of B12 are animal foods, fortified foods, or supplements. Seaweeds are not a reliable source since they typically contain analogs of the vitamin that are not physiologically active. Fermented foods, such as tempeh and miso, and organic vegetables are also poor sources of B12. Instead of searching for a viable form of B12, simply throw some nutritional yeast on popcorn, or add it to stir fry, dressings, sauces, or in smoothies for a boost of B vitamins, amino acids, protein, folic acid, and biotin.

#2 Tempeh and Tofu: Hailing from Indonesia, tempeh is made from fermented soybeans. Its sticky consistency makes it an ideal meat substitute on sandwiches and a perfect addition to many vegan recipes. It’s also an excellent source of protein and fiber.  Tofu is also a soy bean derivative and high in protein.  It is essentially flavorless and therefore takes on the flavor of whatever dish or sauce you apply.

#3 Chickpeas and Beans:  Chickpeas are a great source of protein and fat, which vegans sometimes don’t get enough of. You can use them in soups, make hummus with them, or serve them with quinoa for a great alternative to rice and beans.  Other beans or legumes including black beans and lentils are excellent sources of protein and vitamins.

#4 Peanut (and other nut) butters: Peanut butter and almond butter are great sources of protein and healthy fats.  Getting enough good fats can be a challenge on a vegan diet.

#5 Alternative milks:  Soy and almond milk are excellent sources of protein, good fats and even calcium if they are fortified (soy being higher than almond and rice).  The comparison of rice milk to almond milk almost serves as an unfair debate. Almond milk drastically outweighs the rice variety in nearly every category regarding health benefits. The milk derived from almonds naturally contains more nutrients including Vitamins A, B, E, D, calcium, phosphorous, magnesium, manganese and potassium.  Fortunately, these milks can also used to make non-dairy ice-creams and other dessert treats!  Rice milk and other vegan ice creams are now available in most grocery stores.

#6 Kale and Spinach: Kale is a form of cabbage and a green leafy godsend. You can use it in salads, sauté it with other vegetables, bake it in the oven with a little olive oil and sea salt to make kale chips.  It boasts a great deal of vitamin C, calcium, and magnesium. Similarly, spinach is nutrient-rich and even contains omega-3 fatty acids. Spinach can be used in a number of vegan dishes. Spinach and mushroom pie, in particular, is a classic vegan dish. Popeye was wise to make sure he never neglected to get his daily dose of spinach.

#7 Fresh Fruits:  Apples are an outstanding source of vitamin C, potassium, and fiber. They are a popular, healthy snack among vegan crowds and shouldn’t be forgotten on any grocery shopping list. After all, an apple a day keeps the doctor away.  Any other fresh fruits are full of vitamins including Bs and Cs.  Dark berries such as strawberries and blueberries are also high in anti-oxidants.

#8 Quinoa and brown rice: Quinoa is a grain-like crop that yields delicious seeds high in protein, fiber, and magnesium content. Quinoa can be used as an addition to many vegan meals. Its taste complements beans, potatoes, zucchini, and even mangoes.  Similarly, any healthy grocery list should include brown rice. It’s a lot better for you than white rice because it’s unrefined, it has more fiber, magnesium, potassium, and proteins, and is a whole grain.

#9 Flax seeds: Flaxseeds can be mixed in with cereals, smoothies, vegan yogurt, pancakes, and even fruit for a nutty flavor and nutritious meal. They contain an enormous amount of omega-3 fatty acids and are said to help improve memory.

#10 Vegan staples and condiments:  Don’t forget that vegans can’t use many of the typical cooking staples such as butter, condiments such as mayonnaise and finally honey.  A great vegan grocery list includes olive oil or vegetable oil for cooking, apple sauce (as a baking alternative to butter), and additional items like Vegenaise (vegan mayonnaise) and agave nectar.  You may also need vegan alternatives to bread, such as special vegan breads, rice cakes, pita and flat breads, some English muffins and bagels.

As a vegan, getting all the nutrients your body needs isn’t always easy. When you go to the grocery store with your vegan grocery list, make sure you make an effort to buy an assortment of foods with diverse nutritional values to help maintain a happy and healthy vegan lifestyle.