As someone following a strict carnivore diet, you may be wondering if it's possible to get antioxidants without eating any plants. This is a common concern, and fortunately, the answer is yes! With a few adjustments, you can obtain plant-based antioxidants even while sticking to only animal foods.
The key is to consume nose-to-tail parts of the animal, including organ meats like liver, which are some of the most nutritious and antioxidant-rich foods on the planet.
Let's dive deeper into why antioxidants matter, the best antioxidant sources on a carnivore diet, and tips for making sure you get enough of these vital nutrients.
Why Antioxidants Are Crucial for Health
Before discussing how to obtain antioxidants on a carnivore diet, it’s important to understand why they’re so vital for health.
Antioxidants help counter oxidative damage from free radicals in your body, which left unchecked, can lead to inflammation, accelerated aging, and disease.
Some of the key antioxidants include vitamin C, vitamin E, beta-carotene, and the mineral selenium. By neutralizing free radicals, antioxidants support immune function, heart health, cancer prevention, liver detoxification, and more.
So while meat contains some antioxidants like selenium, consuming only muscle meats long-term may leave antioxidant gaps. Let’s look at how to fill those on an animal-based diet.
Focus on Organ Meats, Especially Liver
If you want to mimic a “nose-to-tail” carnivore diet the way our ancestors ate, make organ meats your main source of antioxidants.
Ounce for ounce, organ meats like liver are WAY more nutritious than regular muscle meats. The liver is nature’s most concentrated source of vitamin A, an antioxidant powerhouse vitamin, containing even more than most plants!
Lamb's liver also provides a hefty dose of vitamin E. Along with vitamin C, selenium is abundant in beef and lamb kidneys. So by eating the whole animal, you can get a spectrum of antioxidants.
My tip: aim for about 4 oz of beef or lamb liver per week, along with occasional kidney or other organs. Beyond antioxidants, you’ll obtain dense nutrition.
Don’t Overcook Your Meat
Cooking meat above low heat for long periods can damage or destroy antioxidant nutrients like selenium, vitamin E, and vitamin C.
To maximize antioxidants in your meat, use gentle cooking methods like slow cooking, stewing, braising, or light sautéing. Minimal cooking of organs also helps avoid nutrient loss.
Grilling and charring meats, while delicious, can damage antioxidants through oxidation. So balance charred steaks with gentler cooking too.
Consider Antioxidant-Rich Seasonings
Herbs and spices are antioxidant superstars, so don’t hesitate to add them liberally to your meat! Popular antioxidant-rich seasoning choices on a carnivore diet include oregano, thyme, turmeric, cinnamon, cumin, clove, paprika, garlic, and more.
What’s your favorite meat rub or flavor? Get creative blending herbs to make meat exciting while boosting nutrition.
Incorporate Bone Broth and Gelatin
Simmering bone broth from the entire animal draws out collagen, gelatin, and amino acids, including glycine and proline which have antioxidant activities.
Consuming bone broth provides antioxidant benefits along with joint support. Up the antioxidant content by adding liver or kidneys during simmering. For a protein boost, use broth to make mineral-rich gelatin gummies at home.
Sample Meal Plan to Get Antioxidants Carnivore-Style
Based on the tips above, what might an antioxidant-focused carnivore plan look like? Here’s a simple blueprint:
- Breakfast: Lamb liver pâté spread on ribeye steak slices
- Lunch: Burger patty topped with lamb kidney slices + oregano and paprika
- Dinner: Braised oxtails stew cooked with carrots, onions, thyme, and bay leaves + a side salad of parsley and avocado
- Snacks: Bone broth gelatin gummies; curried chicken salad with turmeric, coriander, and ginger
This covers a diversity of organ meats, gently cooked meat cuts, antioxidant herbs and spices, bone broth, and more.
Key Takeaways: Yes, You Can Thrive with Antioxidants on Carnivore!
Following a nose-to-tail carnivore diet, it’s entirely possible to obtain a spectrum of protective and healing antioxidants. This includes:
- Eating 4 oz of beef or lamb liver weekly
- Consuming kidneys and other organ meats
- Using gentle cooking methods for meat
- Liberally seasoning with antioxidant herbs/spices
- Incorporating bone broth and gelatin
With this antioxidant-focused approach, you can gain the benefits of an all-meat diet while supporting whole-body health and longevity. Give it a try using the meal plan framework above!
Let me know if you have any other questions. Happy to help further customize an antioxidant-rich carnivore plan for your needs.