Food choices: are you creating deficiencies?

By Dr A.W. Martin, D.C; PhD; DNM

Over the years I saw hundreds of vegans or vegetarians in my practice of clinical nutrition. I respected their choice, be it for religious or personal reasons. I always felt that it was my responsibility to make them aware of some possible ramifications of their choice of food.

1) BIOAVAILABILTY

It is true that most vitamins, minerals and macros like proteins and fat are found in the plant kingdom. However, the bioavailability (absorption of these nutrients), cannot compare to nutrients in the animal kingdom.

Vegans for example, have high rates of iodine and selenium deficiency, and without iodine and selenium the thyroid will never function properly. A second condition that I saw too often in my practice, in vegetarians and vegans (women) was iron deficiency anemia. Iron from plants is poorly absorbed because it is not “heme” iron found in animal products. Low levels of Vitamin B12 can also be a factor in anemia. B12 – an essential vitamin for the production and oxygenation of red blood cells found in the plant kingdom is enough for mice, but not for humans. 

So ladies, be careful, especially if you choose not to eat red meat. Estrogen dominance that leads to heavy menses can be worsened by high consumption of soy products and can exacerbate anemia. 

2) HIGH DHA

It is true that omega-3 is abundant in the plant kingdom. But, to get the essential long chain fatty acid DHA and EPA are really only available in fish and grass-fed beef. Your brain needs DHA! The brain is made up of 90 per cent DHA. If someone calls you fat head, take it as a compliment!

3) 0XALATES

Oxalates are chelators found in plants. Chelators are things that bite off minerals such as zinc, magnesium or selenium. When we consume too many oxalates, they literally can make one mineral deficient.

The highest sources of oxalates are:

1. Spinach
2. Rhubarb
3. Almonds 
4. Sesame Seeds
5. Baked Potatoes

KIDNEYS, KIDNEYS, KIDNEYS

In my practice, I was very concerned about kidney function because over the years I treated thousands of diabetics. I used to remind my patients that four things will destroy your kidneys:

1. Sugar
2. A lack of water
3. Oxalates
4. Uric acid

Oxalates makeup over 75 per cent of all kidney stones, with uric acid making up the rest. Consuming one green smoothie with almond milk can produce 200 times more oxalates than one should consume for healthy kidney function in one day.

BREAST CANCER

Cancerous cells need fuel to grow. Cancerous cells love sugar. But, rarely talked about is the deposition of oxalate crystals in breast tissue. Unhealthy breast tissue has consistently been found to contain higher levels of oxalates than healthy breast tissue.

4) URIC ACID  (Eat fruit, don’t drink it)

Elevated uric acid levels in blood is often linked to many chronic diseases. In my practice, I often noted higher uric acid levels associated with insulin resistance. Diabetics have a tenfold higher incidence of gout than the general population. Uric acid is primarily a by-product of fructose metabolism.

The number one fruit consumption in North America is orange juice. I shutter when I see people consuming sugary fruit smoothies – these will spike your blood sugar, elevate insulin and skyrocket your uric acid levels in your blood. Fruit is meant to eat, not to drink. Adding a few berries to a protein smoothie is acceptable.

VEGANS AND VEGETARIANS

If you have to decide it for religious or personal convictions to stay away from animal base products then I seriously recommend adding these supplements to the diet.

1. B12-5000 micrograms of sublingual Methylcobalamin – make sure it is Methyl B12.
2. Heme iron supplement – available in most health foods stores.
3. High DHA supplement

Dr A.W. Martin, D.C; PhD; DNM; is board certified in Natural Medicine and PhD in Clinical Nutrition. Dr Martin is the author of over 21 books. This includes the latest bestseller “The Metabolic Reset”. He is the host of “The Doctor Is In” podcast with 1 million downloads. For more information please go to www.martinclinic.com