LIVING AN EXCEPTIONAL LIFE #88

By Rhonda Jones

I have never questioned the efficacy of a plant-exclusive diet, as my results have been great. When I decided to cut out all animal products back in 2009, my health improved drastically in just a matter of weeks. I lost weight, my digestive issues came to a stop, my blood pressure stabilized, my cholesterol went down, and my energy level increased.

But lately, I am seeing posts on social media and headlines on TV that say Vegans and people not eating animal products need to take more supplements because their diet does not provide all the nutrients found in meat, dairy, and eggs. I know from personal experience that this is simply not true. Still, I wanted to assure anyone on a plant-exclusive eating plan or thinking about it that they do not have to worry about getting adequate nutrition. The only nutrient that must be supplemented is vitamin B12, as it is only found in animal products, and nowadays, even that is not assured.

As a matter of fact, cattle usually receive B12 supplements to make sure that the meat will contain it. You see, B12 is a bacterium found in soil. If the cattle are not grass-fed or the soil is depleted, the meat will not contain B12. I actually recommend that everyone take some amount of B12 to have adequate levels. I have actually never met an anemic Vegan but have known many meat-eaters in the past who were anemic.

I wanted to find out for myself if not eating meat would really cause vitamin deficiencies, so I looked at the nutrient value in beef and eggs and then looked at dates, sweet potatoes, white potatoes, beans, and greens. (My favorite foods!) Here is what I found.

Four ounces of beef is about 218 calories, 60% fat, and 40% protein. In addition, it also contains Selenium, B12 and B6, Riboflavin, Creatine, Niacin, Phosphorus, Iron, Zinc, Potassium, Vitamin D, Pantothenic acid, and B5. The egg has about 78 calories and contains Vitamin D, Choline, Lutein, Pantothenic acid, B12, Iron, Riboflavin, and Vitamin A. It also contains 1.6 grams of saturated fat and 186mg of cholesterol.

I have to admit that the nutrients were pretty impressive, so the Carnivore diet may not be as limited as I thought. I am sure that other meat such as fish could have a few more nutrients.

When I looked at the dates, sweet potatoes, potatoes, beans, and greens, I found that they did also have Vitamin A, Potassium, B6, Iron, Niacin, several B vitamins, Protein, Choline, and Zinc. However, the vegetables I chose to review lacked Riboflavin, Creatine, Phosphorus, Vitamin D, Pantothenic Acid, and B5, so they appeared a little lacking.

But I looked a little further and found all of the lacking nutrients in plants. Riboflavin in sunflower seeds, Creatine in pumpkin seeds, Phosphorus in lentils and soybeans, Vitamin D in bran flakes and corn flakes, Selenium in Brazil nuts, Pantothenic Acid in peas, oats, avocados, and mushrooms, and B5 in broccoli, Brussel sprouts, and cauliflower.

The biggest takeaway was all the nutrients plants have that are not found in animal products: Manganese, Magnesium, Fiber, Folate, Polyphenols, Vitamin C, Antioxidants, Vitamin K (which is great for bones), Beta Carotene, and Calcium (except in milk). Best of all, aside from coconut and palm oil, plants have no saturated fat or cholesterol. They contain nutrients that support immunity, longevity, and overall health. Eat a variety of fruits, veggies, nuts, grains, and beans for optimal health! Bon appetit!