Real food is the most powerful drug on the planet. Real food works faster, better and cheaper than any pharmaceutical!

Did you know that there is more vitamin C in broccoli than an orange? There is no nutrient in fruit that is not available in vegetables. I have listed some foods that are great sources of different vitamins and minerals, in no particular order.

Vitamin A

  • Dark leafy greens like kale and spinach
  • Broccoli
  • Butter
  • Eggs
  • Rosehips

Vitamin B

  • Brazil nuts and other nuts
  • Sesame seeds
  • Almonds
  • Eggs
  • Mackerel
  • Salmon
  • Sunflower seeds
  • Avocado
  • Meat
  • Cheese

Vitamin B9 Foliate

  • Spinach (cooked)
  • Eggs
  • Broccoli
  • Cauliflower
  • Asparagus
  • Avocado
  • Sunflower seeds

Vitamin B12

  • Fish like salmon, mackerel
  • Shellfish like oysters, mussels, crab, and lobster
  • Meat
  • Eggs
  • Yoghurt
  • Cheese

Vitamin C (sensitive to long heating)

  • Rosehips
  • Bell peppers
  • Parsley
  • Kale
  • Broccoli
  • Cauliflower
  • Strawberries
  • Green cabbage
  • Spinach
  • Brussels sprouts

Vitamin D

  • Sun 20-30 minutes during summer, midday, show much skin, no sun protection
  • Fatty fish like salmon, mackerel, and tuna
  • Eggs
  • Butter
  • Oysters

Vitamin E

  • Almonds
  • Sunflower seed
  • Hazelnuts
  • Cashew nuts
  • Kale
  • Bell pepper red
  • Eggs
  • Spinach (cooked)
  • Broccoli

Vitamin K

  • Kale
  • Spinach
  • Broccoli
  • Green cabbage
  • Brussels sprouts

Calcium

  • Homemade broth
  • Rosehips
  • Kale
  • Spinach
  • Cheese
  • Yoghurt
  • Sesame seeds
  • Broccoli
  • Berries
  • Nuts
  • Almonds
  • Canned sardines and salmon

Magnesium

  • Fish/Shellfish
  • Meat
  • Green vegetables like kale and spinach
  • Pumpkin seeds
  • Sunflower seeds
  • Rosehips
  • Almonds
  • Brazil nuts and other nuts

Potassium

  • Almonds
  • Sunflower seeds
  • Rosehips
  • Dark leafy greens like spinach, kale
  • Avocado
  • Fish like salmon
  • Red meat, incl. drippings

Selenium

  • Brazil nuts (2-3 nuts covers the daily requirement)
  • Seafood like oysters
  • Salmon
  • Tuna Fish
  • Mackerel
  • Eggs
  • Sunflower seeds

Iron

  • Red meat
  • Poultry
  • Fish
  • Almonds
  • Sunflower seeds
  • Sesame seeds
  • Spinach
  • Clams, oysters, and mussels
  • Roasted pumpkin seeds

Zinc

  • Oysters and other shellfish
  • Red meat
  • Poultry
  • Eggs
  • Cashew nuts
  • Roasted pumpkin seeds

Iodine

  • Iodized salt
  • Fish like cod and tuna
  • Shellfish
  • Cheese
  • Yoghurt

Sulfur

  • Broccoli
  • Cabbage
  • Kale
  • Cauliflower
  • Onion
  • Garlic
  • Eggs
  • Meat
  • Fish

Omega 3

  • Fatty fish like mackerel and salmon
  • Walnuts
  • Flaxseed oil
  • Nuts
  • Seeds
  • Kale
  • Spinach
  • Almonds
  • Seafood

Super Foods

  • Kale
  • Broccoli
  • Green cabbage
  • Bell pepper
  • Avocado
  • Spinach
  • Blueberries
  • Rosehips
  • Walnuts
  • Almonds
  • Salmon
  • Eggs
  • Seeds like sunflower and pumpkin
  • Asparagus

Anti-Inflammatory

  • Turmeric
  • Cumin
  • Ginger
  • Cinnamon
  • Fatty fish like salmon and shellfish
  • Green Tea
  • Blueberries
  • Strawberries
  • Broccoli
  • Kale
  • Avocado

Pro-inflammatory – AVOID

  • Stress
  • Fast food
  • Sugars
  • Bad vegetable oils/margarine
  • Trans Fats
  • Dairy products (in moderation)
  • Pork (in moderation)

According to “The Art and Science of Low Carbohydrate Living;” sodium (salt) is an essential nutrient required by the body and the average American currently consumes between 5 and 10 grams of sodium per day because of a high carbohydrate diet. That is far too much. When you are eating natural food/LCHF it is the opposite, and we have to make sure that we get enough each day, about 2-3 grams, because a low carbohydrate diet intake increases sodium excretion by the kidney. This can lead to a lack of potassium if not careful. Sea salt, homemade broth, bouillon cubes without MSG, cheese, salami and bacon are some sources of sodium.

Steam the vegetables “al dente”, sauté them quickly on low heat in coconut oil or butter or eat them raw.

Take the dripping from fish and meat and use it for sauce.

Lack of vitamins and minerals can give you depression, heart problems, restless legs, bad sleep etc. Lack of Vitamin D and magnesium are common, even omega-3, B12, zinc and iodine. Check with your doctor and read on the Internet. If you need to buy supplements, buy high quality products at the health store. There are so many supplements of bad quality on the market that do more harm than good. Ask for advice.

If you take a vitamin D3 supplement, it needs to be taken with/in oil/fat. If eating blood-thinning medicine, ask for advice.

If taking magnesium supplement – take before bedtime. If you have kidney problems, talk to your doctor before taking magnesium.

Avoid taking extra iron supplement unless diagnosed as iron deficient by your doctor.

If problems with the digestive system/celiac disease take probiotics every morning, L-Glutamine before going to bed, and eat sauerkraut, arugula etc.

Find more quick facts for each vitamin/mineral here.

Read about pesticides here or here.