While vegetables offer a whole swath of vitamins and minerals, animal products (meat, eggs, and dairy) are the best sources of:
Choline, of which eggs are the highest animal source at approximately 200mg per yolk
Carnosine, which is commonly supplemented as the similar compound Beta-Alanine
Phosphatidylserine mostly in fatty fish, although legumes have a small content
The omega-3 fatty acids known as fish oil, comprising of EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Plant sources contain Alpha-Linoleic acid, an omega-3 fatty acid, which the body is not efficient at processing..
Vitamin B12, otherwise known as cobalamin (can also be found in rotten foods via bacterial production)
The above compounds are not vital nutrients to the body (except B12), but they seem to be more potent when supplemented to vegetarians.
For example, creatine supplementation is known to enhance cognition in the elderly (a state of cognitive decline) and vegetarians but not omnivores of normal cognitive capacity. Suggesting the vegetarian/vegan diet may be one of relative creatine deficiency (not absolute deficiency, as some creatine will be produced naturally).
Examine has noted that vegetarians may also be in a Carnitine deficient state as noted here, and how studies showing enhanced fat metabolisms in vegetarians with carnitine supplementation have falsely been extrapolated to all populations.
Some compounds, like Phytanic Acid, have notable serum (blood) differences when comparing vegans to omnivores.
Related Nutrition Articles
- Do MCTs or CLA help with appetite reduction?
- Are nitrates from beetroot and processed meats the same thing?
- Scientists found that red meat causes cancer ... or did they?
- Can eating too much protein be bad for you?
- Does red meat cause cancer?
- Is processed meat bad for me?
- How can I make red meat healthier?
- Does aspartame cause headaches?
- What beneficial compounds are primarily found in vegetables?
- Do artificial sweeteners spike insulin?
- Does aspartame increase appetite?
- Does eating at night make it more likely to gain weight?
- Does diet soda inhibit fat loss?
- Will eating breakfast keep you lean?
- When should I take creatine?
- What should you eat for weight loss?
- Is diet soda bad for you?
- Do you need to cycle creatine?
- Can creatine cause cancer?
- Does creatine benefit elite athletes?
- Is creatine safe for your kidneys?
- Does creatine cause hair loss?
- What is creatine nitrate?
- Can creatine increase your testosterone levels?
- Do I need to load creatine?
- Is creatine a steroid?
- Does caffeine counteract creatine?
- What is the best form of creatine?
- Is creatine safe?
- What happens if I go off of creatine?
- What source of choline should I use?
- Will eating eggs increase my cholesterol?
- Are eggs healthy?
- Media Sensationalism: Eggs May Raise Heart Risk
- 5 nutrients that could lift your mood
- Should I take Fish Oil if I am sick?
- When should I take Vitamin D?
- Can I eat flax seeds instead of fish or fish oil for omega 3s?
- Does fish oil actually help heart health?
- Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation . Clin Sci (Lond). (1992)
- Diet and Refsum's disease. The determination of phytanic acid and phytol in certain foods and the application of this knowledge to the choice of suitable convenience foods for patients with Refsum's disease
- Rawson ES, et al. Creatine supplementation does not improve cognitive function in young adults . Physiol Behav. (2008)
- Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores . Br J Nutr. (2011)
- Phytanic acid: measurement of plasma concentrations by gas–liquid chromatography–mass spectrometry analysis and associations with diet and other plasma fatty acids