Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Get ALL Your Vitamins in this MEAL

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Sep 15, 2024

Dive into the world of nutrient-dense foods! Discover why grass-fed beef, lamb, and goat are top protein sources. Uncover the truth about vitamin A and the surprising role of liver and fish. Learn about the absorbability of heme vs. non-heme iron and the significance of collagen from bone broth and organ meats. Explore vitamin D sources beyond the sun, and find out which shellfish and nuts pack a selenium punch. Plus, fatty fish reigns supreme for omega-3s. Unleash the power of a truly healthy meal!

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Exploring Nutrient-Dense Food Sources and Meal Ideas

00:00 • 10min

DATA:

https://pubmed.ncbi.nlm.nih.gov/15531486/

Let’s look at the best food sources of the most important vitamins and minerals. When it comes to protein, grass-fed beef, lamb, and goat are the best sources.

People often think carrots are high in vitamin A, but they don't contain the active form. Retinol, the active form of vitamin A, is found in liver, fish, cod liver oil, and egg yolk.

There are two types of iron: non-heme iron, found in plants, which is not very absorbable, and heme iron, found in liver and red meat.

Red meat, fish, eggs, cheese, and liver are all excellent sources of B vitamins. You can get B vitamins from grains, but grains contain phytic acid, which blocks the absorption of trace minerals. Nutritional yeast and sunflower seeds are also good sources of B vitamins.

Collagen is a protein that makes up ⅓ of the body's protein. Consuming the skin from meat and fish, bone broth, and organ meats can help supply the body with collagen.

Cod liver oil, sardines, and fatty fish help provide vitamin D3, but the sun is the best source. Supplements can be helpful if you can't get enough sunshine.

Shellfish, cod, dairy, eggs, sea kelp, and sea salt are the best sources of iodine. Shellfish, organ meat, red meat, and Brazil nuts are the best sources of selenium. Oysters, beef, organ meats, and pumpkin seeds are the best sources of zinc.

Fatty fish is the best source of omega-3 fatty acids. You can get ALA from algae, the precursor to omega-3 fatty acids.

Fish and dairy contain magnesium, but not very much. Pumpkin seeds, greens, and chocolate are the best food sources. Animal foods are also not the best source of potassium. Consume plenty of greens and avocado to help get potassium.

Check out these meal ideas that include foods high in nutrients:

•Steak, eggs, salad

•Burger, cheese, sauerkraut

•Liver, onions, cauliflower

•Egg, avocado

•Sardines, tomato

•Tuna salad with nutritional yeast

•Salmon, carrots, Brussels sprouts

•Shellfish, mashed cauliflower

•Short ribs, cheese, tomato