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Transcript

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 is just for the people in  the u.s hopefully in the future we’ll be able  

to answer everyone’s call but i put the number  down below so you can call and get some help