Palta (avocado) is grown throughout Chile. Tomatoes and onions are other overwhelmingly popular and readily available vegetables. The nation's most important crops include grapes, plums, apples, pears, onions, corn, peaches, garlic, asparagus and beans.
As long as youâre eating a wide variety of whole foods â a good practice to follow for many reasons â youâre probably getting a nice mix of amino acids. One, though, thatâs particularly tough for vegetarians to get, is lysine, as explained in this article on protein from Vegan Health. Only a few vegan foods contain lysine in large amounts, but fortunately, theyâre staples in many of our diets: tempeh, tofu, and legumes.
Dairy Products. A vegan diet excludes milk and dairy products, which are high in calcium, protein and potassium. Vegan substitutes include soy milk, soy or tofu yogurt, and soy cheese. To get adequate calcium, a 2,000-calorie vegan diet should include three servings per day of vegan alternatives to dairy products.