Plant-Based Diets: Healthy Hype Or Half The Story in Annapolis MD | Part 1

March 3, 2025

Plant-Based Diets: Health Hype Of Half The Story In Annapolis MD | Part 1

Chiropractic Annapolis MD Healthy Hype

In recent years, plant-based diets have been touted for a multitude of reasons, such as environmental concerns, animal welfare, weight loss, and improved health. While the case can be made for why eating animal protein does not endanger the planet any more than eating processed/packaged “plant-based foods,” our focus will be on why a whole foods-based diet complete with the cleanest sources of animal protein along with plant foods is the most beneficial way to eat for wellness and longevity. contact our Annapolis MD chiropractic clinic today to learn more.

A Major Problem In Annapolis MD

A major problem with the plant-based diet is that some highly processed foods are now being labeled as “plant-based.” Technically French fries, crackers, and potato chips can be considered plant-based. However, these foods simply provide extra calories with no nutritional benefit and in fact cause harm. When a “plant-based” diet is comprised of actual plant foods, such as phytonutrient-dense, colorful foods that were grown in nature (such as cucumber, blueberries, spinach, almonds), and are consumed in conjunction with quality protein from humanely raised animals that were fed a clean diet, then optimal health results can be achieved.

It’s crucial to understand that certain nutrients will be very low or completely missing from the diet in a vegan diet, and therefore must be supplemented. Those nutrients include vitamin B12, omega-3, and additional minerals that we will discuss in Part 2 of this series. While supplements can provide enormous benefits to a balanced food plan, research has shown that obtaining nutrients from a pill alone will not provide the same quality benefits as whole foods. Also, it’s not safe to supplement with certain nutrients if you’re not clinically deficient, so it’s crucial to work with a practitioner who will review your lab work to determine your unique needs.

Our Primary Focus

In today’s blog post we will focus primarily on the benefits of vitamin B12 and omega-3. These nutrients, their functions, and the foods where they’re found are listed below.

VITAMIN B:
Vitamin B12: Vitamin B12 is necessary for the function of the central nervous system (CNS). The CNS controls functions of the body and mind, including movement, thinking, and memory. B12 also allows for complex brain processes and for nerve cells to quickly transmit information. If this does not happen properly, it can lead to peripheral neuropathy, dementia, poor cognitive performance, and depression.
Deficiency in B12 can occur when intake is low, as in the case for vegans, or when absorption is impaired, which is more common in people over 50 and those who’ve had gastric bypass surgery. Impaired absorption can happen with prolonged use of commonly used over-the-counter medications. We find that impaired absorption is fairly common in our patients.

B12 is highest in animal sources such as meat, eggs, dairy, fish, and shellfish. Plant-based sources include spirulina, nutritional yeast, seaweed, nori, algae, dried shiitake mushrooms, and chlorella.

OMEGA-3:
Omega-3: Omega-3 is a type of polyunsaturated fatty acid (PUFA), one of two main classes of PUFAs – the other being omega-6. While omega-3 is often associated with fish oil, it can also be found in plant-based sources and algae. There are three major omega-3 fatty acids: alpha-linolenic acid (ALA), which is found in plant oils, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are primarily found in fish and marine sources. These particular omega-3s – ALA, EPA, and DHA – are considered essential because the body cannot make them. They must be obtained from food or supplements. EPA and DHA in particular have been found to be more beneficial than ALA due to their anti-inflammatory effects and benefits for cardiovascular health.

Foods high in ALA include chia seeds, walnuts, flax seeds, and flax oil, all of which are plant foods. However, in order to obtain the full benefits of the anti-inflammatory omega-3s, ALA must be converted in the body to EPA and DHA. The problem with this is that only 5-10% of ALA converts to EPA, and only 0.5-5% converts to DHA. Due to these low conversion rates, eating foods high in EPA and DHA results naturally in higher levels of these omega-3s. These foods include fatty fish such as mackerel, salmon, herring, sardines, and rainbow trout. Vegans and those who are allergic to seafood can supplement with algae oil, but the amounts of EPA and DHA are much lower and therefore will not be as beneficial as fish oil or fish itself.

In summary, a whole-foods-based approach, combining nutrient-dense plant foods with clean, humanely raised animal proteins, is the most effective way to support wellness. Vitamin B12 deficiency can result in fatigue, nerve damage, cognitive issues, and megaloblastic anemia. Low levels of omega-3 can lead to impaired brain function, mood disorders, and inflammation. Focusing instead on a balanced diet that emphasizes natural, unprocessed ingredients allows you to be the healthiest version of yourself. Stay tuned for Part 2 of this blog, in which we will discuss how additional nutrients found primarily in animal sources play a key role in achieving optimal health.

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