[vc_row][vc_column][vc_column_text]In the western society we are taught that animal-based foods are higher quality foods, have more nutrients and also have nutrients that plant-based foods are lacking. Below chart illustrates these nutritional differences:
Nutrient Composition of Plant and Animal Based Foods (per 500 calories of energy)
[/vc_column_text][vc_separator color=”white”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]Nutrient
Cholesterol (mg)
Fat (g)
Protein (g)
Beta-carotene (mcg)
Dietary Fiber (g)
Vitamin C (mg)
Folate (mcg)
Vitamin E (mgATE)
Iron (mg)
Magnesium (mg)
Calcium (mg)[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Plant-Based Foods*
–
4
33
29,919
31
293
1168
11
20
548
545[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Animal-Based Foods**
137
36
34
17
–
4
19
0.5
2
51
252[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
* Equal parts of tomatoes, spinach, lima beans, peas, potatoes
** Equal parts of beef, chicken, pork, whole milk
As you can see plant foods have dramatically more antioxidants, fiber and minerals than animal foods. In fact animal foods are completely devoid of several of these nutrients. Animal foods on the other hand ha, have much more cholesterol and fat.
There are four nutrients that animal-based foods have that plant-based foods, for the most part, do not: cholesterol and vitamins A, D and B12. Three of these are non-essential nutrients (essential are nutrients that our body cannot produce itself):
- Cholesterol is made by our bodies naturally
- Vitamin A can be readily made by our bodies from beta-carotene
- Vitamin D can be readily made by our bodies simply by exposing our skin to about 15 min of sunshine every couple of days.
Both these vitamins are toxic if they are consumed in high amounts. This is an indication that it is better to rely on the vitamin precursors , beta-carotene and sunshine, so that our bodies can control the timing and quantites of vitamin A and D that are needed.
Vitamin B12 is more problematic. Vitamin B12 is made by microorganisms found in the soil and by the microorganisms in the intestines of animals, including our own. The amount made in our intestines is not adequately absorbed, so it is recommended that we consume B12 in food. Research has convincingly shown that plants grown in healthy soil that has a good concentration of vtamin B12, will readily absorb that nutrient. However plants grown in “lifeless” soil (non-organic soil) may be deficient in B12. In the United States, most of the agriculture takes place in relatively lifeless soil, decimated from years of unnatural pesticide, herbicide and fertilizer use. So the plants grown in this soil and sold in our supermarkets lack B12. It is estimated that we hold a three-year store of vitamin B12 in our bodies. If you do not eat animal products for 3 years or more, or are pregnant or breastfeeding, you should consider taking small B12 supplement on occasion or going to the doctor annually to check your blood levels of B vitamins.
Source: T. Colin Campbell, PhD book “The China Study”, p.230-232 (adapted)[/vc_column_text][/vc_column][/vc_row]