The 7 Nutrient-Dense Foods for Keto

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so the topic today is on nutrient dense foods  there are certain nutrients that are very easy to get and some that are very very difficult  probably out of all the nutrients the one that is the most difficult is vitamin d in fact it’s  next to impossible to get the vitamin d that you need from foods this is why we have the sun  right now probably one of the vitamins that is the easiest to get is probably vitamin k1 not k2  but vitamin k1 which is has anti-clotting factors and i would say b6 is pretty easy to get to it’s  in so many different foods but the problem is a requirement for potassium is so high we need  4700 milligrams that that’s another one that’s difficult to get unless you’re consuming a lot  of vegetables minimally seven cups now you can also get potassium from meats as well so you want  to include all of your foods to figure out your potassium levels magnesium is another one that  a lot of people are deficient in but if you’re consuming enough vegetables you’re going to  get magnesium but magnesium is another mineral that a lot of people are deficient in and it’s a  very necessary mineral to act as a cofactor for a lot of different chemical reactions in the  body all right now let’s talk about vitamin a this is a very confusing topic because you’ll see  certain videos and blog articles on vitamin a is in spinach it’s in kale you have to realize  that is a pre vitamin a it’s not the actual bioavailable active form of vitamin a called  retinol it’s mainly in a beta-carotene form which is a precursor so you have to convert it and  rarely does anyone get any significant amount of retinol from consuming vegetables because number  one the conversion factor is so low and on top of that 45% of the population has a mutation with  their genes that doesn’t allow them to convert the pre-vitamin a to the active form of vitamin  a and one of the best sources of active retinol would be in organ meats it would be in egg yolks  now the next one i want to talk about is omega-3 fatty acids another one that is a bit difficult to  get unless you’re consuming fatty fish organ meats grass-fed animal products now you can get  omega-3 fatty acids in algae and seafood etc but the precursor to the omega-3 fatty acid  dha is something called ala which is in walnuts it’s in other plants it’s in certain seeds but  the conversion factor is very very small so even though ala is an omega-3 fatty acids it’s kind of  like a precursor it’s not the actual important dha omega-3 fatty acid itself now the next set of  nutrients i want to talk about is trace minerals many many many people are deficient in trace  minerals simply because unless you’re consuming food from the sea or sea kelp or shellfish you’re  not going to get a lot of trace minerals however there are a good amount of trace minerals and  organ meats as we kind of go through this list and talk about what foods have certain key nutrients  that will give you a really good idea on what you should be eating or what diet you should be on  and then we get to the topic of iron you have heme iron which is a bio-available iron which is  in animal products and then you have non-heme iron which are in vegetables and plants like spinach  for example which is not very available to you so the most bioavailable iron is from animal products  so as you can see as we’re going in the list a perfect diet would be a combination of plant  foods and animal foods and let’s not forget b12 b12 is in animal products now plants do give us  a good amount of vitamin c and you can get a good amount of vitamin c from berries like blueberries  blackberries which have a low glycemic index now many people are trying to get their vitamin c from  fruit the problem is that there’s just too much sugar and fruit and the fruit nowadays has been  grown with high levels of sugar carbohydrates so we’re not going to recommend that but you can  get a good amount of vitamin c from vegetables which are low in sugar even though they’re high  in carbohydrate but a lot of that carbohydrate is fiber which does not affect your blood sugars now  even though antioxidants and phytonutrients that are in our foods are not classified as essential  nutrients i’m going to add this to the list simply because there’s so many benefits of these  phytonutrients for example the phytonutrients in garlic anti-cancer antimicrobial are off  the charts so a lot of spices and herbs and classes of vegetables like cruciferous give  you additional nutrients like phytonutrients that go way beyond just the essential nutrients  that most people think with so if we take a look at the foods that are most nutrient dense  at the top of the list we have organ meats grass-fed liver of course grass-fed heart and  brains are loaded with bioavailable nutrients so you don’t need much of it but a little bit  on a regular basis would be very very helpful plus vitamin k2 which i haven’t really talked  about is in organ meats it’s in fatty meats it’s in egg yolks it’s in grass-fed dairy and  then we get shellfish which not only has the omega-3 fatty acids but it’s loaded with  trace minerals and vitamins and minerals salmon great source of omega-3 fatty acids  plus it has trace minerals and a great source of protein as well and then before we have  cruciferous vegetables so we have great amounts of phytonutrients that are anti-cancer but we  also have potassium magnesium trace minerals vitamin c but we’re not getting retinol from  cruciferous vegetables number five i put in here salads or leafy greens for your potassium and your  magnesium plus it has vitamin c and a lot of other great nutrients as well a lot of the b  vitamins as well number six grass-fed meats have a really good spectrum of nutrients  a great diversity of b vitamins and minerals and even antioxidants and then we get to the topic  of eggs now the protein in eggs is very different than the protein you would get from meat we’re  dealing with an embryo which gives you very unique types of nutrients versus animal muscle protein  but the egg yolk is loaded with the active form of vitamin a which is retinol the egg has a great  balance of nutrients pretty much every nutrient except vitamin c it may have a small amount of  vitamin c but nothing significant but the egg yolk has choline which prevents the fatty liver  helps your nervous system it has virtually all the fat soluble vitamins including k2 so we definitely  don’t want to neglect the egg i already mentioned fruits have too much sugar potatoes actually have  a good amount of potassium and other nutrients like vitamin c but they’re high in starch so even  though it may have some nutrients i’m not going to add that to the list now even though grains  have certain nutrients okay like the b vitamins they are high in phytates which block certain  trace minerals so they have properties of anti-nutrients and plus they are also high in  carbs there are certain vegetables that are high in oxalates like spinach for example and rhubarb  which will block calcium and they can also add a lot of other problems to your life like they can  give you arthritic pains as well as kidney stones so even though spinach and swiss chard has a lot  of nutrients it also has anti-nutrients as well and other compounds like tannins in tea and  coffee have factors that deplete nutrients as well but really only if you’re consuming large  quantities in them so if you’re drinking tea all day long and coffee it could be depleting a  lot of key nutrients unless you put those back in all right guys so there you have it the seven most  nutrient-dense foods before you go if you have a question about a product or you’re new to keto  and you want to know how to begin keto or you’re on keto and you need a debug because it’s not  going as smooth i have a keto consultant standing by to help you this