2. Legumes
This broad category includes red, black, and garbanzo beans, soybeans, and peas. Legumes are an excellent source of fiber, folate, and plant-based protein.
Studies show they can help reduce the risk of heart disease. Legumes are used as an important ingredient in vegan meat and dairy substitutes. They are a significant source of protein, dietary fiber, carbohydrates, and minerals.
3. Yogurt
Yogurt is a food produced by the bacterial fermentation of milk. It is a good source of calcium and protein, yogurt also contains live cultures called probiotics.
These “good bacteria” can protect the body from other, more harmful bacteria. A 100-gram amount provides 406 kilojoules (97 kcal) of dietary energy. As a proportion of the Daily Value (DV), a serving of yogurt is a rich source of vitamin B12 (31% DV) and riboflavin (23% DV), with moderate content of protein, phosphorus, and selenium (14 to 19% DV; table).