By transitioning from the conventional, high carb lifestyle, to a Ketogenic Diet, you are already eliminating foods that are inflammatory, processed, and full of chemicals. But why stop there. Why not add in some of the most nutrient dense foods on the planet into your diet. Not only will you feel more energy and eliminate brain fog, but you will be giving your body all the vitamins and minerals it needs to run optimally. Here is a list of some of the most nutrient dense foods you should try including in your diet.
Seaweed is so beneficial because of its environment. It has been submerged in mineral-dense seawater for the duration of its life, making it a great source for minerals. Here are a few of the minerals you can expect to find in seaweed.
- Trace Minerals
Our ancestors have been fermenting foods for hundreds of years. It’s unfortunate that in modern times, we have lost some of these traditions.
There are a whole host of different kinds of fermented foods. Some of the more well-known ones are yogurt, kefir, sauerkraut, kimchi, and kombucha. They are all delicious, and are so beneficial for your digestive and immune system. They produce beneficial bacteria to your stomach, as wells as enzymes. That is going to help you stave off seasonal illnesses. If you do pick up a “bug”, it will help you recover much quicker.
It’s important to remember that 70% of our immune system resides in the gut, so it is very important to make sure it is fully stocked with the good bacteria it needs to fight off illnesses.
Fermented dairy, like kefir or yogurt, contains non-digestible carbohydrate galacto-oligosaccharide. This is used as a prebiotic in the body. That means that instead of absorbing the carbohydrates in your stomach, it will move down into your small intestine. There, it will grow beneficial micro-organisms, which will help with digestion, and promote a healthy immune system. Fermented dairy also contains a high amount of conjugated linoleic acid (CLA), which can aid in weight loss, building muscle, improving digestion, as well are many other benefits.
Oysters and mussels are packed full of vitamins and minerals, and can be a great addition to your keto lifestyle. Some vitamins and minerals found in oysters are;
- Vitamin A
- Vitamin E
Some vitamins and minerals found in mussels are;
They are also a great source of protein.
Eggs have received a bad rap over the years. But thankfully, our “egg yolk” phobia is finally coming to an end. And for good reason. Eggs (from pastured chickens) are one of the most nutritious foods you can eat. The best source for chicken eggs is straight from the farmer, who allows his chickens to roam, eat grass, and especially, eat bugs. You want to avoid eggs that are fed a vegetarian feed, and are caged. Here are some vitamins and minerals found in pastured eggs.
- Vitamin A
If you tolerate dairy well, it can be a rich source of vitamins and minerals to add to your diet. And it will add a level of flavor that most foods can’t match. Whether its cooking your veggies in butter, or adding it to your Bulletproof Coffee, it will add a level of satiety that is hard to get from any other source. But not all butter is created equal. Most dairy is highly processed, and comes from cows in Concentrated Animal Feeding Operations (CAFO). To ensure you are getting all the nutrients possible, you should seek out butter labeled “grass-fed”. If you want to go even further, depending on the laws in your state, you can seek out a local farm, who sells raw dairy products, from grass-fed animals. Some of the vitamins and minerals in grass-fed butter are;
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K2
- Trace Minerals, such as manganese, chromium, zinc, copper, selenium, and iodine
- Arachidonic acid, which is important for brain, skin, and prostaglandin health
- Conjugated Linoleic Acid (CLA)
Liver is, hands down, the #1 most nutrient dense food on this list. Maybe ever. Liver contains, gram for gram, more nutrients than any other food on the planet. Here are some vitamins and minerals that come from liver.
- Vitamin A- It has the highest concentration in any food source
It’s important to remember that you want to buy liver from wild or pastured animals. That way it is free of toxins that are found in animals raised in Concentrated Animal Feeding Operations (CAFO). You can go to www.eatwild.com to find farmers in your area.
Salmon is one of those foods that we should all be eating at least twice a week. It is best known as being a great source of DHA. That is especially important for women who are pregnant, or are trying to get pregnant. The DHA will supply vital nutrients to your baby’s rapidly growing brain during development, all the way up to 2 years of age.
It can be confusing when trying to decide where to buy salmon though. You want to avoid salmon that is farmed. This is equivalent to cows in feed lots. But, just because salmon is labeled “wild”, it is not always the case. Research shows that 70% of fish marked “wild”, is farmed. You can see the difference in the color of the salmon flesh. Wild salmon will have flesh that is bright red. Farmed salmons’ flesh will be a pale pink. Farmed salmon are fed corn and soy. They are also fed chicken and feather meal.
Your safest choice is to buy salmon labeled, Alaskan Salmon, or Sockeye Salmon. Alaskan Sockeye Salmon is not allowed to be farmed. You can also buy Alaskan or Sockeye Salmon in canned form, which would make a great go-to Keto meal.
Broth made from the bones of animals is as primal as you can get. And it’s only just recently that we have stopped making our own broth, and buying it in stores. Unfortunately, the broth found in store is void of any nutritional value. Whereas broth, make from the bones of grass-fed animals, is full of nutrition. Here are some of the benefits.
- Broth is a good source of gelatin, which can improve joint pain, and promote hair and nail growth.
- Broth has been shown to improve the quality of your sleep.
- It is a good source of calcium and phosphorus, which will build strong bones.
- It is a good source of collagen, cartilage, and silicon.
- It is a good source of glucosamine, chondroitin sulfate, proline, glycine, and glutamine, which can help reduce inflammation.
You can easily find recipes for making your own broth online. But it’s nothing more than placing bones in a slow-cooker, covering with filtered water, and adding in veggies for taste. To find a farm near you, where you can purchase bones, go to www.eatwild.com.
Macadamia nuts are my favorite go-to snack. When you are buying macadamia nuts, make sure you buy them in their raw form. A lot of nuts are roasted with unhealthy industrial oils. That can cause inflammation in the body, and should be avoided. Macadamia nuts are different from other nuts due to their high fat, low protein and low carb macronutrients. They are also rich in vitamin B1, magnesium, and manganese. They are a great snack. Give them a try!
Brazil nuts are best known for their high amount of selenium. Selenium is a mineral that is important for thyroid hormone production and sex hormone production. Just two or three a day is all you need to reach your recommended daily intake. Make sure you are always buying your nuts in their raw form, to avoid industrial oils.
Now that you have a brand-new list of foods to try, go out there and be adventurous! And you are sure to reap all kinds of health benefits.