• The jury is in!!! --- A plant-based diet rich in fibre to nourish your gut microbiome and to supply your body with vital phytochemicals, antioxidants, vitamins, minerals and trace elements is the dietary strategy needed for a long life free of disease for as long as possible in your lifetime
   
• Phytochemicals from all those plant colours - the bright reds, greens, black, yellow and orange pigments are a powerhouse of health promoting compounds. Sadly these phytochemicals are underestimated by the community and are poorly communicated to the public by health authorities. Time and again surveys have shown pathetic inadequate intakes of vegetables and fruit for 95% of the population. No wonder we have populations riddled with chronic illness from bowel cancer to obesity, prediabetes, diabetes, dementia and heart disease. 
   
• Animal sources of protein such as meat (any source) and dairy are riddled problems in terms of health from the L-Carintine/TMAO story of meat linked to cardiovascular disease to the glycaemic index (GI)-insulin dissociation story of dairy putting prediabetics and diabetics at risk to higher levels of saturated fat that is a cardiovascular risk and a risk for LPS producing bacteria in the gut, we can see that animal-based foods should be avoided to a large extent apart from fish and seafood rich in omega-3 fatty acids. 
   
• No food is absolutely necessary or essential for life, What is essential are the multitude of vitamins, minerals and trace elements needed for optimal health. These can be found in a variety of foods and supplements which can be used in a judicious way to ensure you are not deficient in any micronutrient. 

References: 

1. Pollan, M. (2008). In defence of food, New York: Penguin.
2. Levine, M. E., et al. (2014). "Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population." Cell Metabolism 19(3): 407-417.