The Tribune

By Christine Carey

Based on findings that the over-consumption of red meat causes a host of preventable diseases and ailments, many people are looking for a more animal-free diet for a healthier body.

The terms vegan, vegetarian, pescatarian and plant-based are used to categorise different ways of eating and are often not understood. Here are the definitions:

Vegan

A vegan does not consume anything that comes from an animal. This includes dairy, eggs and honey. Some vegans won’t wear leather or other fibres that come from animals. They are 100 per cent animal free. A typical meal may consist of: tofu or tempeh, mixed vegetables, rice, salads, fruit or beans.

Vegetarian

A vegetarian does not eat the flesh of any animal but may choose to consume dairy or eggs. A typical meal may consist of: pasta, vegetables, rice, beans, fruits, nuts and seeds.

Pescatarian

Pescatarians will only eat the meat of fish but no other animal. They may choose to consume dairy and eggs.

A typical meal may consist of: fish, rice, vegetables, fruits, nuts and seeds.

Plant-based

A plant-based diet is based on primarily consuming foods from plants including vegetables, whole grains, legumes and fruits. A person eating a primarily plant-based diet may eat meats, dairy and cheese but only occasionally.

A typical meal may consist of: dark leafy green salad, veggies, nuts and seeds.

Whatever diet guideline you choose to follow, there are some essential foods that will benefit all humans. Try to implement these three nutrient dense foods for added vitamins, fibre and minerals:

• Kale

Kale contains a host of cancer-fighting antioxidants and is one of the top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. A one-cup serving (approximately 100g) has almost as much vitamin C as an orange. A 100g portion of kale contains two grammes of fibre, three grammes of protein and only 50 calories.

It also has: 200 per cent of the RDA (recommended daily amount) for vitamin C; 300 per cent of the RDA for vitamin A (from beta-carotene); 100 per cent of the RDA for vitamin K1, and large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese.

Kale (and other greens) is also loaded with various bioactive compounds, including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test tubes and animal studies.

• Garlic

Garlic really is an amazing ingredient. It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium. Garlic is also loaded with another incredibly important nutrient called allicin. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL, which should lead to a reduced risk of heart disease. It also has various cancer-fighting properties. Studies show that the people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach. Garlic is also very potent at killing pathogens like bacteria and fungi.

• Seaweed

There are thousands of different plant species in the ocean, some of which are incredibly nutritious. In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like calcium, iron, magnesium and manganese.

It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity.

But where seaweed is really beneficial is in its high content of iodine, a mineral that is used to make thyroid hormones. Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine that it needs.

If you don’t like the thought of eating seaweed, then you can also get it as a supplement. Dried kelp tablets are very cheap and loaded with iodine.

• This column shares preventative health tips and life transformation tools aiming to enlighten the reader to living their full potential with passion and purpose.

The content is not intended to diagnose or treat any diseases. It is intended to be provided for informational, educational, and self-empowerment purposes only.

Please consult with your wellness team, and then make your own well informed decisions based upon what is best for your unique genetics, culture, conditions and stage of life.

Christine Carey is a certified holistic health and life coach, blogger (www.christine-carey), and co-owner of Liquid Nutrition (www.liquidnutrition.com).