Nutrient Availability in Plant Versus Animal Sources
"From my Low Carb USA presentation "Plants vs Animals: Bring It On!" These are the micro-nutrients that often come into question in this debate. Note that every single one can be found in animal foods--sometimes in much smaller amounts--(although organ meats often rich sources)-- but always in the correct form and always highly bio-available. Also worth noting that high-sugar diets increase our demand for many of these nutrients, making our perceived requirement higher than would otherwise be the case. Note that plant foods are completely lacking several essential nutrients--not just B12. When it comes to micronutrients, animal foods are clearly superior to plant foods. "
Georgia Ede.
Georgia Ede.
Grains, Beans, Nuts, and Seeds - Georgia Ede
"Phytic acid is a mineral magnet. It binds to certain minerals in the foods we eat, and removes them from our bodies. This can lead to mineral deficiencies, such as iron deficiency anemia. [The form of iron found in plant foods is difficult to absorb to begin with, because it is in the “non-heme” form, instead of the “heme” form found in animal foods.]
Below are results from an experiment showing that bran blocks the absorption of about 90% of the iron in wheat rolls, both in omnivores and in long-time vegetarians. This demonstrates that, even in people who have been eating high-plant diets for years, the body does not adapt to the antinutrient effects of phytic acid:
"Phytic acid is a mineral magnet. It binds to certain minerals in the foods we eat, and removes them from our bodies. This can lead to mineral deficiencies, such as iron deficiency anemia. [The form of iron found in plant foods is difficult to absorb to begin with, because it is in the “non-heme” form, instead of the “heme” form found in animal foods.]
Below are results from an experiment showing that bran blocks the absorption of about 90% of the iron in wheat rolls, both in omnivores and in long-time vegetarians. This demonstrates that, even in people who have been eating high-plant diets for years, the body does not adapt to the antinutrient effects of phytic acid:
[Brune et al 1989]
*Taking vitamin C or eating vitamin C-rich foods along with high-phytate foods can improve mineral absorption.
Phytic acid is best at binding to “positively charged, multivalent cations”, which means that it prefers minerals with more than one positive charge, such as iron (Fe+2), calcium (Ca+2), Zinc (Zn+2), Magnesium (Mg+2) and Copper (Cu+2), which are all essential minerals that we must obtain from our diet. [It is not good at binding minerals like sodium (Na+1) or potassium (K+1), which have only one positive charge.]
Phytic acid can also bind to food proteins and to our digestive enzymes, interfering with protein absorption.
Which foods are highest in phytic acid?
Phytic acid is found in all parts of plants, and therefore is found in all plant foods; however, the vast majority of it is located in seeds, where its job is to hold on tightly to the essential minerals (phosphorus, iron, zinc, etc.) that the baby plant will need to grow. Once the seed begins to sprout, phytic acid gets broken down so that those vital minerals can be released to the baby plant. This is why non-seed parts of the plant contain extremely low concentrations of phytic acid.
The amount of phytic acid in any given seed food varies tremendously, depending on a variety of factors—environmental conditions, age, plant variety, etc, so it’s hard to say, but some research indicates that seeds contain highest levels, followed by grains, and then legumes. The phytic acid content of nuts runs the gamut from low to high."
Phytic acid is best at binding to “positively charged, multivalent cations”, which means that it prefers minerals with more than one positive charge, such as iron (Fe+2), calcium (Ca+2), Zinc (Zn+2), Magnesium (Mg+2) and Copper (Cu+2), which are all essential minerals that we must obtain from our diet. [It is not good at binding minerals like sodium (Na+1) or potassium (K+1), which have only one positive charge.]
Phytic acid can also bind to food proteins and to our digestive enzymes, interfering with protein absorption.
Which foods are highest in phytic acid?
Phytic acid is found in all parts of plants, and therefore is found in all plant foods; however, the vast majority of it is located in seeds, where its job is to hold on tightly to the essential minerals (phosphorus, iron, zinc, etc.) that the baby plant will need to grow. Once the seed begins to sprout, phytic acid gets broken down so that those vital minerals can be released to the baby plant. This is why non-seed parts of the plant contain extremely low concentrations of phytic acid.
The amount of phytic acid in any given seed food varies tremendously, depending on a variety of factors—environmental conditions, age, plant variety, etc, so it’s hard to say, but some research indicates that seeds contain highest levels, followed by grains, and then legumes. The phytic acid content of nuts runs the gamut from low to high."
Comparison of Kale vs Liver as sources of vitamins and minerals
Recommended Dietary Allowances
I've made my own 'RDA' based on what I eat personally - since I feel that I eat an evolutionarily appropriate diet and it 'MUST' be right
http://dietshack.weebly.com/blog/miffed-make-it-fit-for-evolutionary-diet
http://dietshack.weebly.com/blog/miffed-make-it-fit-for-evolutionary-diet
