How to combine animal and plant-based ingredients? Start by achieving the best possible balance.
Key takeaway: Instead of focusing on "all-inclusive meals," prioritize high nutritional density.
The video points out that it is almost impossible to "showcase all the nutrients" in one meal; the key is to use high-nutrient-density ingredients as the main focus, and to rotate and combine them daily, with the total amount and variety being crucial.
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Protein: Integrity and Sources
- Animal protein (especially grass-fed cattle, sheep, and goats) is more likely to contain complete amino acids; in contrast, plant protein is mostly of low quality and less likely to contain complete amino acids.
- Pigs, poultry, and eggs are mostly fed with grains; if only nutritional density is considered, the film suggests that red meat (beef and lamb) is superior.
Vitamin K1
- It is obtained almost exclusively from dark leafy vegetables ; animal sources are insufficient.
Vitamin A
- Carotene from plants is inactive and has low conversion efficiency; liver, cod liver oil, and egg yolks can directly provide active retinol .
iron
- Heme iron : Highly absorbed from red meat and liver.
- Non-heme iron : Spinach and other similar sources are poorly absorbed; those with iron deficiency should prioritize animal sources.
Vitamin B complex
- It contains a comprehensive range of nutrients including beef, mutton, fish, eggs, cheese, and liver .
- While whole grains provide B vitamins, they contain phytic acid , which can trap trace minerals; and gluten is difficult to digest.
- Nutritional yeast contains a variety of B vitamins, but not B12 unless additionally fortified.
Collagen
- Steak itself is not high in collagen; short ribs (including tendons), fish skin, bone broth, and offal are better sources. Plants do not contain collagen .
Vitamin D3
- Mushroom potency is about one-third that of D3 ; it is almost impossible to reach 10,000 IU by relying on mushrooms .
- The video uses 10,000 IU / day as a maintenance dose reference; it can also be obtained from sunlight or some cod liver oil and sardines .
Iodine, selenium, zinc and omega -3
- Iodine : Shellfish, cod, dairy products, eggs, seaweed, sea salt.
- Selenium : Shellfish, offal, red meat, Brazil nuts.
- Zinc : Beef, offal, pumpkin seeds.
- Omega -3 : Best for fatty fish; seaweed is mostly a precursor. ALA , please note whether it is an available type.
- Most people have too high levels of omega -6 , which competes with omega -3 , so it is advisable to increase omega -3 intake.
Magnesium, potassium, vitamin E , phytochemicals, vitamin C
- Magnesium : Pumpkin seeds, dark green vegetables (the center of chlorophyll is magnesium), fish, dairy products, dark chocolate.
- Potassium : Avocados, dark green vegetables (relatively low in animal products).
- Vitamin E : Sunflower seeds, leafy green vegetables, nuts; easily destroyed by heat , avoid over-baking.
- Phytochemicals : Abundant in plants such as onions, garlic, and herbs; can also be detected in grass-fed meat .
- Vitamin C : Offal contains a considerable amount when eaten raw, but is significantly lost when heated ; ** Sauerkraut (raw and chilled) ** contains approximately 700mg per cup , berries and leafy greens are also good sources.
Example of a practical meal (based on the pairing shown in the video)
- Steak + Egg + Salad : High-quality protein + minerals + phytochemicals.
- Beef burger + cheese + sauerkraut : protein + K2 + vitamin C + probiotic fermented fiber.
- Stir-fried liver with onions and cauliflower : Liver provides most of the micronutrients, plus the support of cruciferous vegetables.
- Eggs + avocado : High-quality fats and potassium, vitamin E.
- Sardines + Tomato/Tuna Salad (with green leaves) + Nutritional Yeast : Omega -3 + B vitamins and trace minerals.
- Salmon + carrots + baby cabbage ; shellfish + cauliflower puree ; short ribs (for collagen) + cheese with tomato .
- Dessert ideas : berries + Greek cheese; chocolate + kefir; chocolate with sunflower seeds/pumpkin seeds/cheese (the video suggests pairing chocolate with dairy products to neutralize oxalates).
- Bonus points : Sunlight-induced D ; Pig skin snacks can supplement collagen (choose MSG-free).
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Conclusion: Establish a cyclical menu based on "red meat + offal + fatty fish + dark green vegetables + fermented foods".
The video concludes that instead of pursuing a single "all-purpose" meal, one should use red meat and offal as a micronutrient base, complemented by fatty fish, dark green vegetables, seaweed, and fermented foods ; and supplement with key ingredients such as pumpkin seeds, sunflower seeds, avocados, and sauerkraut to provide magnesium, zinc, potassium, vitamin C , vitamin E , and phytochemicals. This approach is closer to comprehensive nutrition while also considering absorption rates and daily feasibility.
YouTube source: https://www.youtube.com/watch?v=ztLP0Zrs5g4
YouTube Column: Dr. Berger in Chinese Health knowledge
