10 Essential Nutrients Missing from Animal-Based Diets
10 Nutrients That You Can’t Get From Animal Foods
While animal-based foods provide a lot of benefits, they don’t cover all the nutrients our body needs. Plant-based options pack a diverse nutritional punch that fills many gaps—not just on the plate, but for overall health. Have you ever wondered why eating a mix of both is so important? Let’s break down 10 key nutrients you might miss out on if you stick to only animal foods.
1. Vitamin C
Vitamin C is a powerhouse antioxidant essential for keeping our connective tissues strong and supporting numerous body enzymes. Interestingly, once animal foods are cooked, they hold almost no vitamin C, making fresh fruits and vegetables like bell peppers, kale, citrus fruits, and berries the go-to sources. Have you ever felt a bit off without your daily dose of fruits? That might be your body asking for some vitamin C!
2. Flavonoids
Flavonoids are antioxidants found throughout the plant kingdom and are a big reason why our favorite fruits and veggies are so beneficial. They’re known to help reduce heart disease risk, boost brain health, and maintain a healthy colon. It’s clear that these compounds play a major role in the benefits of eating a plant-rich diet.
3. Quercetin
A popular flavonoid, quercetin has been linked with lower blood pressure and a stronger heart. You can find it in heart-friendly foods like onions, apples, capers, and cranberries. And if you’re looking for an extra boost, quercetin supplements are also an option.
4. Catechins
If you love green tea, you’re already familiar with catechins. These antioxidants contribute to better blood vessel function, lower blood pressure, and balanced cholesterol levels. Plus, they’re in many fruits like apples and apricots, as well as in beverages like tea and even red wine. How many cups of green tea do you enjoy each day?
5. Hesperidin
Almost unique to citrus fruits—especially oranges and lemons—hesperidin might help fend off heart disease and even reduce cancer risks. Although much of the research stems from laboratory studies, it’s exciting to see how these citrus compounds could be key to your health.
6. Cyanidin
Cyanidin is a type of anthocyanin, the natural pigment giving many fruits and vegetables their vibrant colors. Rich sources like blackberries, black currants, and black raspberries not only brighten your plate but may also help support heart health. Adding a rainbow of fruits to your diet can be as delicious as it is nutritious!
7. Dietary Fiber
One of the unsung heroes of plant foods, dietary fiber helps lower cholesterol, manage blood sugar, and support a healthy colon, all while keeping you feeling full. Replacing refined grains with whole grains like oats and barley is a simple way to add more fiber to your day.
8. Beta-glucan
A specific type of fiber found abundantly in oats and barley, beta-glucan acts as a prebiotic—feeding friendly gut bacteria. This not only improves digestive health but also helps moderate blood pressure and blood sugar after meals. Have you tried starting your morning with a hearty bowl of oatmeal?
9. Pectin, Inulin, and Lignans
These plant components support digestive health in various ways:
- Pectin: Found in apples and oranges, it may ease digestive issues and help stabilize blood sugar.
- Inulin: Present in chicory, onions, and garlic, it nurtures beneficial gut bacteria, though some might experience bloating.
- Lignans: These are in seeds like flaxseeds and whole grains, and have been linked to a reduced risk of heart disease and certain cancers.
10. Resistant Starch
Not all starch is digested immediately—resistant starch passes into the colon where it feeds beneficial bacteria. This type of starch can help you feel fuller longer and keep blood sugar in check. Consider enjoying legumes, whole-grains, or even cooled potatoes for a helpful dose of resistant starch.
Take Home Message: Eating a balanced diet that combines both animal and plant sources ensures you receive all the essential nutrients your body craves. While animal foods can be healthy, relying solely on them may leave you without key benefits, so why not spice up your meals with a variety of plant-based foods?