In Part 1, we discussed the myth of the plant-based diet and how optimal wellness and vitality result from a balanced diet complete with animal protein and foods grown from the ground – compared to processed and packaged foods which may be labeled as “plant-based.” In our last post we focused on the benefits of nutrients missing from vegan and vegetarian diets, primarily vitamin B12 and omega-3. Today we will provide a list highlighting the benefits of additional nutrients - and the risks of their deficiencies - listed below. Contact our Annapolis MD chiropractic clinic today to learn more.

Benefits Of Nutrients & The Risks Of Their Deficiencies On Annapolis MD

IRON (HEME IRON)
Heme iron is essential for carrying oxygen in the blood and fueling energy production. Unlike plant-based non-heme iron, heme iron from red meat, poultry, and fish is more bioavailable, meaning the body absorbs it more efficiently. Plant-based diets pose a challenge because phytates and polyphenols from plant foods can block iron absorption, increasing the risk of anemia, fatigue, and weakened immunity.

ZINC
Zinc plays a crucial role in immune health, wound healing, brain function, vision, and gut health. Found abundantly in meat, zinc from animal sources is easier for the body to absorb. Plant-based sources like legumes and seeds contain phytates, which can hinder absorption, potentially leading to a weaker immune system, delayed healing, and skin problems.

VITAMIN D
Vitamin D is vital for strong bones, immune defense, and calcium absorption. Fatty fish and egg yolks provide the best natural sources. Since plant-based foods contain little to no vitamin D unless fortified, those following a plant-heavy diet may struggle to get enough—especially in areas with limited sun exposure—putting them at risk for bone weakness, fractures, and immune issues.

IODINE
Iodine is essential for proper thyroid function, metabolism, and hormone production. Found in seafood and eggs, it plays a key role in maintaining energy levels and metabolic health. Plant-based sources depend on soil quality, which varies, making deficiency a concern that can lead to hypothyroidism, goiter, and sluggish metabolism.

SELENIUM
This powerful antioxidant supports immunity and thyroid function. Animal sources like fish, meat, and eggs provide consistent selenium levels, while plant-based sources are soil-dependent, leading to unpredictable intake. A deficiency can contribute to thyroid dysfunction, weakened immunity, and increased oxidative stress, which accelerates aging and cellular damage.

RETINOL (PERFOMED VITAMIN A)
Preformed vitamin A (retinol) is crucial for vision, skin health, and immune function. Animal sources like liver, fish, and egg yolks provide it in a readily usable form. Plant-based diets rely on beta-carotene from carrots and leafy greens, but the body’s ability to convert it into retinol varies, leaving some individuals at risk for night blindness, dry skin, and poor immune response.

CREATINE
Creatine boosts muscle energy, enhances exercise performance, and even supports brain function. It’s naturally found in meat and fish, but entirely absent from plants, which is why vegans often have lower muscle creatine levels. Without enough, individuals may experience reduced strength, slower recovery, and potential cognitive impacts.

CARNITINE
Carnitine is essential for energy production, helping transport fats into cells to be burned for fuel. Red meat and poultry are the richest sources, whereas plant-based diets contain very little, though the body can synthesize some from amino acids. A deficiency may lead to fatigue, slower metabolism, and reduced endurance.

CHOLINE
Choline supports brain function, liver health, and cell membrane integrity. Eggs and liver are the best dietary sources, while plant-based sources are limited to soy and certain nuts like pistachios and walnuts. Since soy is a common allergen, plant-based eaters may struggle to get enough, increasing the risk of fatty liver, cognitive decline, and nervous system dysfunction.

In summary, animal protein provides a unique combination of highly bioavailable nutrients that are difficult to obtain in sufficient amounts from plant-based sources alone. From heme iron and vitamin B12 to creatine and complete amino acids, these nutrients play essential roles in energy production, muscle maintenance, brain function, and overall metabolic health. While plant-based diets can be well-planned to include some of these nutrients, they often require supplementation or careful food combinations to fill the gaps. By incorporating high-quality animal protein sources—whether from meat, fish, or eggs—individuals can support optimal health, longevity, and vitality in a way that aligns with their body's biological needs.

References

• https://www.acpjournals.org/doi/10.7326/M18-2478
• https://lpi.oregonstate.edu/mic/minerals/iodine
• https://lpi.oregonstate.edu/mic/minerals/iron
• https://lpi.oregonstate.edu/mic/minerals/zinc