The 7 Nutrient-Dense Foods for Keto

Learn more about the nutrients you desperately need, as well as these important nutrient-dense foods!

Timestamps
0:00 Nutrients on keto
3:00 Trace minerals
3:33 Iron
4:50 Antioxidants and phytonutrients
5:25 A few of the most nutrient-dense foods

Today I want to cover the top nutrient-dense foods on keto. Certain nutrients are very easy to get, but some are very difficult. Out of all of the nutrients, the one that might be hardest to get is vitamin D. It’s actually next to impossible to get the vitamin D you need from food alone. On the flip side, vitamin K1 is probably one of the vitamins that’s easiest to get. Vitamin B6 is also pretty easy to get.

It can be difficult to get the amount of potassium you need unless you consume a lot of vegetables (at least 7 cups per day). However, you can also get some potassium from meats. Magnesium is another one that many people are deficient in, but if you’re consuming enough vegetables, you’re going to get magnesium.

When getting vitamin A, you need to make sure you’re getting plenty of the active form (retinol) and not just pre-vitamin A. Pre-vitamin A is found in vegetable sources like spinach and kale. A few great sources of the active form of vitamin A are organ meats and egg yolks. Omega-3 fatty acids can also be difficult to get unless you’re consuming foods such as fatty fish, organ meats, or grass-fed animal products.

Many people are deficient in trace minerals. Unless you consume foods like sea kelp or shellfish, you may not get enough trace minerals. However, there are a good amount of trace minerals in organ meats.

The most bioavailable iron is from animal products. Animal products are also a good source of vitamin B12. Vegetables and berries are good sources of vitamin C.

A few great sources of antioxidants and phytonutrients are garlic, many spices and herbs, and classes of vegetables like cruciferous.

7 nutrient-dense foods:
1. Organ meats
2. Shellfish
3. Salmon
4. Cruciferous vegetables
5. Salad (at least 7 cups)
6. Grass-fed meat
7. Eggs

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! You may want to include these 7 nutrient-dense foods in your diet.

[fubao]

Vitamin A: egg yolk, organ meat not vegetables
Omega 3: fatty fish, organ meat, algae, seafood, shellfish, grass fed animal product
Trace mineral: shell fish, sea kelp, organ meat
Vitamin C: berry, vegetables
Others: spices like garlic, cruciferous vegetables
Top 7 nutritious food: organ meat shellfish salmon cruciferous vegetables salad grass fed meat egg

[Chadwick]

As of this morning, I'm down 12.6 pounds following your advice on eating!

[catorce]

I have finally lost all the weight I have gained since college, thanks to you! I am taking this list to the grocery this morning. Thanks so much! You have helped me more than any doctor I have actually seen!

[Conan_]

I cannot thank you enough Dr. Berg, by far you have the best content on YouTube, I started watching your videos almost three months ago and started applying your advice about 50 days ago, I’ve lost 10.8 lb so far and I feel very good, healthy and energetic. I wish I can thank you in person one day, you’ve literally transformed our lives, my wife and I. Thank you sir for being the most awesome doctor I’ve had the privilege to follow 🙏🏼🙏🏼🙏🏼
We live in Saudi Arabia by the way, your videos have become a routine in our lives. We tried many diets in the past, but your approach on intermittent fasting and having a balanced life is what really made us finally succeed in our goal, we feel that we finally understand how our bodies work, thank you for taking the time to read this, have a nice day sir.

[MyCelina]

Every time he says “sea kelp, I hear seek help. 😂😂😂😂😂😂

[ronalddouglas]

I bought 12 tins of those Icelandic Cod livers from Amazon on the basis that they can't be too nasty and even if they were I could hold my nose and treat them as medicine. But I was so pleased when I tried a tin on some of your toasted Keto bread. They are lovely. Not fishy (not that there's anything wrong with fishy) and not strong in any way. I would say they have a very enjoyable. delicate taste and so does of course the oil that they come in which is great on the bread. I don'y think anyone could dislike them because there's simply nothing to dislike. When these eleven are gone, I will buy another 12 without a second thought. So thanks for introducing me to something new, apparantly very healthy and really very enjoyable. Every day is a school day.

[anntan]

Thanks dr berg i actually lost 8 kg in 1 month's time listening to you with your videos.not only that i lost my fatty liver and my doctor was so shocked and ask me how i did it😁😉.i showed her with my ultrasound and fibroscan results😆 she was asking me maybe she will advice her other patients😁

[youssahmad]

Thank you for changing our life, knowledge and believes, you’ve raised our awareness to how we should eat, sleep & workout, love you dr berg 💚

[AllisonReece]

Dr. Berg, I know we say this all the time, but...you're the BEST! 🎯🏆💪
Thank you for helping us.

[quinn]

I sprinkle a bit of sea kelp (in powder form) on boiled eggs mixed with a bit of pepper. Its seaweed smell mixes nicely with pepper and spices. Also good because it contains iodine (for thyroid)

[eyang]

I just incorporated beef liver into my diet. I think I've feel so much better after eating beef liver for 2 weeks 💪

[RWF]

Started fasting in 2018 pre my little boy being born and after 2019.. it definately became harder. I say harder, but life and its daily requirements meant I did not put myself first and keep control of my weight. I went from 76kg (not heavy I know) to 92kg.... as of yesterday I am down to 85kg :). This is done over 4 weeks only.

I have only worked out 4 times in that time. 4 x 45 minute sessions. The age old saying, the body you want starts in the kitchen. For me its not about the body, its about the feeling I get when i feel healthy. Super chuffed I have restarted this process! Dr Berg, I shall put you forward for an MBE :). I just need to speak to the queen first!

[jayzui_]

Man you're absolutely brilliant, you're open, make things easily understandable to us, and letting us all know about our own bodies and how we may live a long and healthy life, after keeping up with you for a long time I am still in shock at the state of most of the worlds diet including my own, they way we are slowly killing ourselves with all the crap ;we eat, i dint even know there were anti nutrients rich foods; and lack of nutrients and other essentials is crazy. Thanks Dr Berg.

[RichardPeterShon]

Doc, 6 months in, 95kg down to 78kg.
Im 180cm Asian Male with Hep B and through your vid found out im a Celiac with a whole spectrum of allergies.

[על-מה]

Cod liver is a GREAT source for vit-D and OMEGA-3

[HSM]

I've shed about 17.61 pounds in around 4 weeks just from following your advice on combining keto with IF. Thanks a million, doctor Berg.

[CynicalLight]

I'm really trying hard to break my fast food junk food addiction and this video is so informative and helpful. It creates a good starting point of how to build a nutrient rich diet.

[velvinbirkley]

I’ve lost 98 pounds in six months and all I did was stop eating fast food and chips and I drink a ton of water and exercise and I left bad foods alone.

[lichenxing]

I came back to report that I am now 158 lbs as opposed to 182 lbs in 4 months. IF plus Keto is the way to go. At first I thought it was just a fad but it really worked.

[b.b.finsclara]

Dr.Eric Berg I am forever grateful to YOU for the infinite blessings you brought into my when i have listened to and implemented the suggestions & knowledge i acquired from wattching your videos. It is a commitment & an ardous path to follow but well worth it. I thaank you and feel grateful to have found you here in youtube. BLESS YOU!!!