Ep:223 5 TOP MICRONUTRIENT DENSE FOODS...Why take supplements if you can eat food? - by Robert Cywes

What are the most micronutrient dense foods to eat? How much should you eat? Despite concerted efforts to improve diet quality and reduce malnutrition, micronutrient deficiencies remain widespread even on keto or keto-carnivore diets, especially among population groups with increased needs, where diets are often inadequate in iron, zinc, folate, vitamin A, calcium, and vitamin B12, including athletes and muscle-eating carnivores. There is a need to understand the density of these micronutrients and their bioavailability across diverse foods and the suitability of these foods to help meet requirements for populations with high burdens of micronutrient malnutrition.
The list below identifies the top food sources of these commonly lacking micronutrients, which are essential for optimal health, to support efforts to reduce micronutrient malnutrition among keto-carnivores. We have rated foods according to their micronutrient density.
The top sources of priority micronutrients are animal organs particularly liver, small fish that include the majority of the fish including bones, bivalves, crustaceans, goat, beef, eggs, milk, canned fish with bones, mutton, and lamb. Dark green leafy vegetables, avocados, tree nuts, olives and tomatoes. Full cream milk (or whole milk with added heavy cream), particularly goat milk and high fat cheese, and pork are also good sources, and to a lesser extent, full cream plain yogurt, fresh fish, pulses, teff, and canned fish without bones.
This list provides insight into which foods to prioritize to fill common micronutrient gaps and reduce micronutrient malnutrition when following a keto-carnivore diet as a way of life.
Be empowered. Know your risk!

Research Discussed...

Ask and answer the right questions to optimize your health! Whether you agree or disagree with our content, if we’ve made you think and ask questions, we’ve done our job. Leave comments below.

WHERE TO FIND DR. ROBERT CYWES:
INSTAGRAM: @carbaddictiondoc

ROBERT CYWES M.D., PhD is a clinically practicing doctor and surgeon in Florida and Idaho. The mission of our media content is educating the public about a CARBOHYDRATE ADDICTION approach to treating obesity, diabetes and metabolic syndrome. Understanding the importance of replacing carbs in your diet with REAL FOOD while simultaneously replacing carbs as a toxic, harmful response to emotional tension with a more effective diverse healthy set of emotion management tools for lifelong sustainability of mental and physical health, happiness and well-being. Converting people from toxic sugar burners to healthy fat (keto) burners while addressing the CAUSE of addiction to carbs from an emotion management perspective. Sometimes using obesity surgery and devices as tools along the way, and helping people who have had bariatric surgery stay healthy and not relapse

Set up a consultation if you are looking for more sustainable ways to treat obesity, diabetes, metabolic syndrome, cholesterol issues and thyroid disease. Even if you are doing great but need physician confirmation or if you are considering or struggling after Bariatric Surgery we can assist you getting back on track.TEXT, WHATSAPP or CALL to leave a message on our “batphone” [phone] from anywhere in the world.
**DISCLAIMER: Any information on diseases and treatments available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified health care professional with questions you may have regarding your medical condition. This site and these videos exist to provide information and support about nutritional health and do not provide medical advice and should not be thought to provide medical advice. We can only give medical advice if you establish yourself as a registered patient and consult with us in our medical practice - JSAPA. We always recommend working with a team of knowledgeable and experienced practitioners, including a physician such as Dr Cywes and a certified nutrition specialist such as Jane Brown in our practice. Do not self-diagnose. Always seek medical guidance when you have a medical condition. #micronutrient #vitamins #traceelements #obesity #keto #carnivore #diabetes #metabolicsyndrome

[watercolourartincapetown]

5:00 ⭐️ top 5
BIVALVES: oysters, mussels, clams
ANIMAL ORGANS: liver, kidney
SMALL FISH (with bones): sardines, mackerel 🎣
🥛 🧀 🥚

[louellapoptean]

Growing up in the third world country our parents fed us mostly seafoods like sardines, anchovies, mussels, oysters, seaweeds, clams, and green leafy veggies and fruits. Meat is a luxury which we eat only once a week. We seldom got sick.

[susanshaver]

Great video. Bi-valve - mussels, oysters, clams; Animal organs - liver, kidney; Small fish with bones - sardines, mackerel, ; Calcium - whole milk, cream, cheese; Eggs - everything but calcium; Mutton, lamb; then leafy greens, avocados, tree nuts not very, canned fish without bones, olives and tomatoes.

[YeshuaKingMessiah]

In order of highest nutrition

Animal organs, esp liver
Small whole fish, with the bones
Bivalves & crustaceans (whole animal again)
Cod liver (& oil)
Eggs
Beef, goat, mutton/lamb
Raw goat milk and cheese
Raw cream and yogurt
To some extent: olives, avocados, dark greens, tomatoes, nuts
Might be some more I missed…

[lindacgrace]

I feel bad for people who "can't stand liver." I attribute it to not knowing how to cook it. Liver is very delicate and cooks in about the same time as shrimp, not meat. If you serve liver-and-onions you have to fry up the onions and make the cream gravy, then simmer the liver in the gravy for about 3 minutes. Anything more than that, and the texture breaks down and it becomes very metallic and bitter. Second, you have to soak the alkaline bile salts out of the liver. Marinate it for an hour up to 12 hours in a mildly acidic marinade of buttermilk, yogurt, or wine with salt. For a top-notch result, change the marinade two or three times. Fourth, half of the liver sold in the supermarket is already going bad! Once it turns iridescent or acquires a purplish sheen it's no good anymore. Liver should be a deep brown-red, almost maroon color. Finally, there are plenty of ways to disguise it. I dare you to taste it in a hot and spicy chile con carne, tamale pie, or a rich curry! My kids ate (heavily disguised) liver in spicy sauces and casseroles all the time. You just have to be careful to add it right at the end of cooking to avoid overcooking it. For what it's worth. Love your content - keep up the good work!

[sandranewman]

So easy to listen to you, ,, thanks for freely sharing priceless info

[bluedove]

Great list! I'm fortunate to live near Jersey Girls Dairy in Texas. Fresh, raw A2 milk, not pasteurized or homogenized with the cream. Working in more seafood too!

[kimleon-guerrero]

Thanks Doc, always appreciate your videos. I eat most of the foods listed here. It’s so refreshing to hear a “keto” / low carb doctor recommend to eat a wide variety of foods instead of making certain whole food’s a sin against your health. Your friend from the little island of Guam. 🌴❤️🌴

[thirsty_dog]

"You are what you eat" great information we can easily follow. Thanks Sir.

[allengaible]

I like getting oysters and mussels at restaurants. I'll pass on liver. Tons of eggs, cheese, and sometimes sardines.

[briantrout]

Thank you! This is actually quite reassuring that I'm not too far from being on the right track nutritionally. I love eggs, full fat dairy, and beef, and those are a large part of my diet. Might have to explore something in the bivalve category to see if something is palatable at our house, even if it's mixed in to something else that we like.

[Grk]

I try to have some mackerel, either smoked or canned, three times a week. The amount of vitamins and minerals + good fats in it is amazing, even better than sardines from what I saw. A superfood for me.

[madambutterfly]

I find it absolutely ironic that this video speaks to what I’ve recently been doing. I’ve recently started having a little goat milk a couple times a week. I’ve felt kind of off in the last 2 months having some body pain. Felt like something was missing. I found out goat milk is high in potassium. Potassium’s a slippery slope to find a balance. So I have a little, couple times a week. Pain completely disappeared! Now with this video I know I was missing this nutrient, both calcium and potassium. I think I’m going to try liver again. I like fried chicken livers. Just can’t find the time to prepare them.
Thank you Dr. Cywes for all you do for us on Keto.
You are the only one willing to go the extra mile for us. It’s much appreciated 🙏

[lifestationexpresslinda]

Sounds good. I love raw Guernsey cows milk. Heavy cream would be even better. Yay, oysters and shell fish.Thanks doc! - LINDA

[rdance]

I looked over their list and tables. I find one thing ridiculous. It resides on Table 2. Global food composition database.Column 3, is for Folate, where the units are listed as mcg DFE. DFE stands for Dietary Folate Equivalent. DFE is a term invented to compare natural folate sources to that of processed/fortified foods, where Folic Acid is used to replace natural Folate. Doctors and others in the academia word, still fail to realize that Folic Acid is NOT the norm. They still interchange the word Folate with Folic Acid as if they are one in the same and they most certainly are NOT! Calling Folate Folic Acid is like calling an adjustable wrench a Crescent Wrench or any soda drink a Coke. This Table 2 is a list of whole foods and DFE is redundant and was not noticed because of failure to make the distinction.

[amyk]

I love the notification of your video uploads. I get giddy in anticipation of your knowledge about carb addiction. So helpful 👍🏼

[markiangooley]

I wish that canned smoked oysters weren’t usually packed in cottonseed oil. I do have canned anchovies (supposedly in olive oil but probably that’s adulterated) occasionally, and canned sardines with bones (packed in water) are something I should have more often. There’s an excellent dip one can make from cream cheese and canned sardines, but I think I’d have to eat it by the spoonful as there’s not much I could dip into it: not fond of raw celery and even the rye flatbread Dr. Richard Bernstein has suggested in small amounts as tolerable for diabetics might be a bit much.

[XaqNautilus]

Thanks Doc. I am going to continue to enjoy my carnivore clam chowder.

[fmach]

Thank you so so much!
So true what you say about all this supplementation avalanche we ve been having. The penny dropped really quick for me. Why should we buy all these? Protein in a powder form in a can from the supermarket?! I feel grateful for “thinking and acting”. However, for precautions, we take omega 3 capsules from a trusted company (Doterra essential oils). Maybe it’s not even needed after all we have been learning. And still so much to learn. Thank you Doc for all your help in educating us who have been brainwashed for this system that never really cared much for anyone.

[ayumi_springdawn]

Thanks Dr Cywes for sharing this article. Is cod liver somewhere in this list? Greetings from Germany 🌞