Okay maybe not forever, but these foods will definitely make you feel like you have superpowers.
The world is riddled with nutritional guidance on spescific foods being great sources of vitamins and minerals. That’s great and all but what do we need to eat in order to hit our daily recommended value of vitamins and minerals? Of course, assuming we don’t just take supplements to make up for any differences?
If you only eat these foods, you will be more than just fine. You probably don’t even need to eat these foods on a daily basis. You can pick and choose the foods you want to eat in order to target every single essential vitamin and mineral. What are the individual vitamins and minerals that makeup each superfood? Keep reading.
Consuming avocado, dark leafy greens (specifically spinach and kale), is also not required. Their respective nutrients are for the most part, covered by the other foods listed. If you do choose to eat vegetables, make sure to steam or boil the vegetables to remove some of the antinutrients. Antinutrients are substances in plants that hinder the absorption of nutrients. (see a previous carnivore post’s plant section)
There are many more vitamins and minerals in existence but these vitamins and minerals are “essential” as they are required for the body to function but are not produced in the body. We need to rely on external sources to get these essential vitamins and minerals. Basically we must eat them in order to survive.
The 13 Essential Vitamins
Vitamin is derived from the Latin vita, meaning “essence of life.” Vitamins are essential organic molecules needed in small amounts for normal function, growth, and maintenance of body tissues.Vitamins can be broken down into fat-soluble vitamins and water-soluble vitamins.
Fat-soluble vitamins: A, D, E, and K, dissolve in fat and can be stored in your body. If you eat foods with high values of Vitamin A, D, E and K, make sure you eat added fats, especially with vegetables and foods with little fats.
The water-soluble vitamins, B-complex (B1-B12) and C vitamins, need to dissolve in water before your body can absorb them. Because of this, your body cannot store these vitamins.
B5 (Pantothenic Acid)
B9 (Folic Acid)
Other Essential Vitamin Considerations
Additionally, some consider Choline, Coenzyme Q10 and Activator X (assumed to be K2) as essential vitamins. They are denoted as “+” in the respective “vitamin count” columns in both graphics.
Activator X: discovered by Weston A. Price and this fat-soluble nutrient is a potent catalyst for mineral absorption.
The 20 Essential Minerals
There are 7 macro minerals and 13 trace minerals that make up the 20 essential minerals list. Minerals are inorganic elements (members of the Periodic Table of Elements) that require an essential nutrient other than the following:
These form the backbone of most organic molecules including amino acids (protein), fatty acids (fats), and vitamins).
7 Macro Minerals
The 20 essential minerals are broken down into 7 essential macro minerals, defined as such, since we require more than 100 mg per day.
️13 Trace Minerals
The remaining 20 essential minerals are broken down into 12 trace minerals, since we require trace amounts, usually between 1–100 mg per day.
Don’t be fooled into thinking these trace minerals are nice-to-haves. Just because they are required in small amounts, does not trivialize the body’s mandatory requirements for them. For example, many people are deficient in Zinc. Signs of zinc deficiency can range from loss of appetite, impaired immune function to even growth retardation. So get your zinc in, because a little goes a long way.
Nutrient-Dense Foods and Their Essential Vitamins and Minerals
Now if you want the vitamin and mineral makeup of each superfood, here you go.
I decided to share this comprehensive list with you that is a sneak peek into the Carnivore Cure. I hope that it supports eating meat-based and knowing it’s more than sufficient in nutrient-density.
In terms of essential nutrients and the respective quantities per serving, you’ll have to reference my other graphics, like the Ribeye one below. Similar versions will be in the Carnivore Cure. Sneak peak of the cover and pre-sale coming soon. I can’t wait to share.
Other Nutrient-Dense Tidbits
- Vitamin B2 aids in the production of Vitamin B3 and B6
- Carotenoids (nutrients in carrots) are far better absorbed in the presence of fat. So if you plan to eat carrots, steam them and eat with grass fed butter or other healthy fats
- High intake of fructose or glucose can increase requirements for B1, Vitamin C & D, Calcium, Magnesium and Chromium
- Stress and sugar pull calcium from the bones. This is one of the reasons sugar causes cavities
These are some of the reasons why simply taking supplements aren’t helpful. The key is ABSORPTION and hence, why bio-availability is so critical in the foods we eat. Our bodies must absorb essential nutrients from foods (and supplements), otherwise we are simply taking in nutrients to only make for expensive albeit nutrient-dense toilet water.
- Poultry and Pork have differing nutrients than beef. e.g., Pork is high in Vitamin B1 and poultry is high in Vitamin B6
- Animals foods contain all 20 amino acids (proteins). Of the 20 amino acids, 9 are essential amino acids and animal foods are the only source for nutrients like B12, Carnosine, Creatine and Taurine
- Omega-3 EPA & DHA (Fats) are primarily found in seafood, fish roe (eggs), shellfish and some grass-fed meat
- Omega-6 (Fats) are found in all vegetable oils and all poultry types (pasture-raised, organic and conventional). The ideal is to consume higher ratios of Omega-3 and less Omega-6.
Nutrition with Judy Updates
I am finally able to share my talk from the 5th Annual Quit Sugar Summit. You can watch it here.
I also spoke at KetoCon about the power of community, habits, and mindset. You can watch the 2020 recordings here.
We also made some updates to the Nutrition with Judy website, and now offer more supplemental supports that I previously only offered my clients. You can take a look here.
I’ll also be sharing a Cholesterol guide and a separate Toxic Food Dye guide in upcoming months. I did A LOT of research in both but less than half of it made it into the Carnivore Cure. Coming soon.
Take care of yourselves. Be safe and stay well.
In love and health,