Have you heard the claim that a plant based diet cannot meet all our nutritional requirements?
Well many people who are on a 100% plant based diet tend to be bombarded with the message
that you can't get all your nutrients on this diet.
Where do you get your protein, iron, calcium, vitamin b12, vitamin d if you don't eat
animal products?
Now while I agree there's not a one size fits all when it comes to diet as we all have
different enzyme systems, genetics etc, for example some people may need more protein
than others whilst some may need more fat but we should always come back to what types
of foods the human species is designed to eat and for that I highly recommended watching
this video- entitled 'Are Humans Designed to Eat Meat?' by Dr Milton Mills.
On page 230 of the china study written by Dr T Colin Campbell he pretty much addresses
this issue directly stating "there are virtually no nutrients in animal based foods that are
not better provided by plants.
Dr Campbell has created a fantastic chart where he took 500 calories of a variety of
plant foods which were spinach, tomatoes lima beans, peas and potatoes and he compared that
equal mixture to an equal mixture of 500 calories worth of beef, milk, chicken and pork and
put these in a nutrient processor calculator and have a look at what it came out with.
What's fascinating is you get almost identical amounts of protein.
Twice the amount of iron plus it's in a form which is a much safer as it's not oxidative
like the heme iron found in animal products.
Also the plant mixture had twice the amount of calcium.
You can also see that plant foods have dramatically more antioxidants fiber and minerals than
animal foods, in fact animal foods are almost completely devoid of several of these nutrients.
He also points out that there are 4 nutrients that animal based foods have that plants do
not and they are vitamin D, vitamin B12, vitamin A and cholesterol.
He states 'our bodies can make all the cholesterol we require.
Vitamin A can be readily made by our bodies from Beta Carotene and Vitamin D can be made
by our bodies by simply exposing our skin to about 15 minutes of sunshine ever couple
of days".
Now of course plant foods do not produce vitamin B12 but neither do animals as vitamin B12
is made my micro organisms in the soil I went into this is more depth in the video 'If
Humans Are Designed To Be Vegan Why Do They Have To Take Vitamin B12?'
Links in description.
There are some wonderful resources on the internet created by plant based physicians
that help you check you're meeting all your nutritional requirements.
I love this chart created by the plant based dietitian Julianna Hever which is a notable
nutrient source chart.
To get a copy of the original the link is in the description.This is also a handy chart
devised by the dietitian Brenda Davis.
And this is Dr Michael Greger's daily dozen recommendation which can be found in his amazing
book How Not To Die but is also available on an iphone and android app.
And then finally there is Cronometer which is an outstanding free nutrition tracker.
Mic the vegan has made an excellent video about it, linked below
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