There are some crucial nutrients that are vital for keeping your thyroid & metabolism going, your gut healthy, and your energy levels up, but you just can’t find them in plant foods. Consuming variety of vegetable rich in antioxidant is very important from ageing and health point of view but… if you cut out on animal products entirely, you might be missing out on lots of valuable nutrients. You might not feel the effects right away, but over time, this lack can impact everything. From how your body makes energy and detoxes itself to how well your thyroid works and how your gut heals. Nowadays our body is exposed to so many toxins so ensuring those key processes run well is essential for both physical, mental health and also longevity!:)
1. Vitamin A (Retinol)
While plants offer a great antioxidant beta-carotene, a precursor to retinol – active form of vitamin A, the actual conversion of carotenoids to the retinol is significantly inefficient, especially in individuals with conditions like Hashimoto’s thyroiditis. Vitamin A in form of retinol is vital for thyroid health and is essential for detoxification processes.
You can read here more about if meat is good or bad for hypothyroidism
2. Taurine
This maybe less know but mighty amino acid is critical for adrenal health, which in turn supports thyroid function, optimal energy levels, and effective cortisol metabolism (stress hormone). Taurine unfortunately is not found in plant foods in the adequate amount, and its absence can impact several body systems, particularly in how the body copes with physical and mental stress.
3. Carnosine
Carnosine plays a pivotal role in gut health, which is crucial for converting thyroid hormones. A healthy gut contributes to improved energy levels, mental clarity, and can help address issues like brain fog or food intolerances which are linked with leaky gut. Carnosine, primarily found in animal products, supports the gut healing and integrity of the gut lining.
4. Heme Iron
While non-heme iron is present in plant foods, heme iron, which is more readily absorbed by the body, is found exclusively in animal products. Adequate iron levels are essential for the proper conversion of thyroid hormones, maintaining healthy strong hair, and sustaining energy levels. Iron supplementation, often necessary on a vegan diet, can lead to side effects like constipation, increased inflammation, and stomach upset. You can also read here more about the dangers of excess iron supplementation.
5. Carnitine
Primarily known for its role in energy production, carnitine is another nutrient that vegans might find challenging to consume in sufficient quantities through diet alone. Carnitine facilitates the transport of fatty acids into mitochondria, energizing cells and supporting muscular function. Carnitine is also great fat burner so if you are on weight loss journey, cutting out meat completely can slow down your weight loss.
6. EPA (Eicosapentaenoic Acid)
Although plant-based and vegan diets provide alpha-linolenic acid (ALA), the body must convert this to eicosapentaenoic acid (EPA), and this conversion process is notoriously inefficient. EPA is a potent anti-inflammatory fatty acid critical for maintaining hormonal balance and overall health.
7. Vitamin B12
Vitamin B12 which probably most of you are familiar with – an essential nutrient for energy production and unfrotunately vitamin B12 is absent in plant foods. This vitamin is crucial for nerve health and the formation of red blood cells. B12 deficiency can lead to significant health issues, including anemia, anxiety or even depression.
and…Choline
While not one of the primary seven, choline is worth mentioning as it’s crucial for liver health and brain function. Though available in plants, the quantities are generally insufficient to meet health requirements without careful planning.
Including variety of plants in your diet is great way to boost antioxidant intake and protect your cells from oxidative damage and ageing. However, the absence of specific nutrients like those listed above can significantly impair your thyroid, energy and overall health over time. Moreover, the high intake of grains and plant proteins can inhibit absorption of other key vitamins and mineral. This happens because of the anti-nutrients like phytates and oxalates present in plants.