Is it possible to get all of your vitamins in one meal? In this video, I’ll show you the best foods to eat so you can get the most nutrients in one meal. Learn how to combine the best protein with foods high in vitamins and minerals to create the most nutrient-dense meals.
0:00 Introduction: Foods high in vitamins and minerals
0:16 The best protein
1:45 Vitamin K1
2:03 Vitamin A
2:23 Iron
2:50 B vitamins
3:23 Collagen
3:53 Vitamin D3
4:32 Iodine, selenium, and zinc
5:07 Omega-3 fatty acids
5:30 Magnesium and potassium
6:03 Vitamin E
6:40 Vitamin C
7:10 The best nutrient sources
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
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.
Follow Me on Social Media:
Facebook: https://bit.ly/FB-DrBerg
Instagram: https://bit.ly/IG-DrBerg
Listen to my Podcast: https://bit.ly/drberg-podcast
TikTok: https://bit.ly/TikTok-DrBerg
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this increases your awareness about the best foods high in nutrients to eat. I’ll see you in the next video.
