The carnivore diet is rigorous; it only lets you eat meat, fish, eggs, and dairy. Other foods, like fruits, veggies, grains, beans, and processed foods, are not included.
The carnivore diet is based on the idea that people are predators and that our bodies are made to do well on meat. People supporting the plan say it can help with several health problems, such as weight loss, inflammation, and autoimmune diseases.
Nutrient Deficit
If you eat mostly meat, you might not get enough of these nutrients:
Vitamin K: Your blood needs vitamin K to clot. It is found in leafy greens and not allowed on a carnivore’s diet.
Fiber: Fiber is suitable for gut health and helps your body absorb food. This is not a food group for carnivores because it’s found in grains, fruits, and veggies.
Calcium: Bone health depends on calcium. Dairy products contain it. Dairy products are allowed on the carnivore diet, but not in large enough amounts.
Iron: Iron is valuable because it helps the blood carry oxygen. It’s in red meat, but people who don’t eat it may also not absorb it.
Zinc: Zinc helps the body’s defense system work well and helps wounds heal. It’s in meat, but people who eat it may also not receive it.
Vitamin C: The defense system needs vitamin C, a vital nutrient. It is found in fruits and veggies, which meat eaters shouldn’t eat.
Vitamin C
Vitamin C is essential for making collagen, ensuring your defense system works well, and treating wounds. Because vitamin C isn’t usually found in animal goods, it can be challenging for people who eat meat to get enough of it.
Organ foods: The liver and kidney are two meats high in vitamin C. About 10 milligrams of vitamin C, or 13% of the Daily Value (DV), can be found in 3 ounces of beef liver.
Grass-fed beef: You can also get a lot of vitamin C from grass-fed meat. About 8 milligrams of vitamin C in 3 ounces of grass-fed beef, about 10% of the daily value.
Egg yolks: You can get vitamin C from egg yolks, too. About 6% of the daily value (DV) for vitamin C is found in a giant egg yolk with 5 mg of vitamin C.
Caviar: Caviar is a type of roe with a lot of vitamin C. About 4 milligrams of vitamin C, or about 5% of the daily value, are found in an ounce of caviar.
Shark: Omega-3s are also found in shark foods. About 3 milligrams of vitamin C, or 4% of the daily value, can be found in 3 ounces of shark meat.
If you are on a vegetarian diet, you should eat different kinds of meat to get a range of nutrients. Consider taking a vitamin C pill to ensure you get enough of this vital nutrient.
It is essential to know that the amount of vitamin C in meat can change based on the type of meat, how it is cooked, and how it is stored. One example is that cooked meat has less vitamin C than raw meat. Some of the vitamin C in beef that has been kept for a long time is also lost.
If eating meat makes you worry about getting enough vitamin C, you should talk to your doctor. Ensure you get all the nutrients you need and find out if you are getting enough vitamin C. It would help to talk to your doctor about the carnivore diet before you start. They can ensure you get the nutrients and help you decide if your diet is proper.
Guidance
Here are some more tips to make sure you don’t miss out on any nutrients while on a carnivore diet:
As different meats contain different nutrients, eating a range of foods is essential to get several other nutrients. You should take supplements. If you are worried about getting enough of certain nutrients, consider taking vitamins. Pay attention to your body. You should see a doctor if you feel tired, dizzy, or have any other signs. Following these tips can help lower your risk of not getting enough nutrients on a carnivore diet.
