A Reference List of Highly Nutritious Foods

(Plus Foods to Avoid)

In this post, I list certain categories of foods with specific examples and will note which nutrients the food is extremely rich in.

“Let food be thy medicine, and let medicine be thy food.”  -Hippocrates.

Some examples are oysters being an exceptional source of zinc, liver being an exceptional source of Vitamin A, mussels being a great source of manganese and egg yolks being very high in choline and biotin.

Shellfish, Mollusks, Crustaceans and Other Seafood

1. Mussels

   1. High in manganese, chromium, selenium and B12

2. Oysters

   1. High in zinc, copper, iron, selenium and B12

3. Shrimp, scallops, crab, lobster, octopus, clams, calamari

   1. Iodine, selenium, B vitamins, copper, iron, zinc, taurine, glycine

4. Sardines and codfish

   1. Selenium, glycine, B vitamins

   2. Canned sardines with bones are a source of calcium

Eggs, Organ Meats, and Dairy

1. Eggs

   1. Choline, vitamin A, B vitamins, selenium, iodine

   2. Biotin is in the yolk, but egg whites deplete biotin. So either eat a whole egg, or just the yolk. Never only eat the white.

2. Liver, kidney, heart

   1. Selenium, vitamin A, folate (vitamin B9), B vitamins, Copper, COQ10, molybdenum, choline

   2. Vitamin B2 and B12 are exceptionally high in organs like the kidney

   3. Goose liver is very high in vitamin K2

3. Dairy (goat dairy is best), yogurt, milk, cheese, butter/ghee

   1. Vitamin A, calcium, protein, vitamin K2

   2. Goat dairy and A2 cow dairy is far easier to digest than regular (A1) dairy, this has to do with the type of protein. A1 milk protein is highly inflammatory.

The rest of the reference list is for paid subscribers: