Ep:223 5 TOP MICRONUTRIENT DENSE FOODS...Why take supplements if you can eat food? - by Robert Cywes
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- Опубликовано: 25 авг 2024
- 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...
Priority micronutrient density in foods: DOI: doi.org/10.212...
Global Alliance for Improved Nutrition orcid.org/0000...
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WHERE TO FIND DR. ROBERT CYWES:
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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
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5:00 ⭐️ top 5
BIVALVES: oysters, mussels, clams
ANIMAL ORGANS: liver, kidney
SMALL FISH (with bones): sardines, mackerel 🎣
🥛 🧀 🥚
1 week later I’ve had beef liver, lamb liver, poached eggs, chicken liver, lamb broth, oysters, mussels, sardines, anchovies, white bait (it had the bones and eyes) 🐟
Thanks for these! Been eating chicken liver for the week alternating it with ground pork.
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.
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!
I still dislike liver. I just have desiccated liver in a pill.
@@rmr1754 Yeah, but after raising 10 kids, I'll betcha I can figure out how to sneak it in on you so you'll never notice! Enchilada Pie, anyone? ;-)
@@lindacgrace2973 do you have your own youtube channel? I would love to watch you make a couple of your liver recipes. Because I'm not much of a liver fan and get that metallic taste.
@@sandtx4913 Nah, no RUclips Channel. I am currently living overseas. It is a nightmare to do ANYTHING from overseas, so... When I move back home (in about a year) I will think about it. Thanks for the suggestion!
Thanks for these cooking tips.
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!
would also recommend Goat milk Kefir. Jersey girls dairy ..is that the De Graaf family ?
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.
"You are what you eat" great information we can easily follow. Thanks Sir.
That's saying doesn't make any sense at all
@@Livetoeat171 How about "garbage in, garbage out." Any better for you?
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. 🌴❤️🌴
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…
Thanks mate
modern hero 💪
You missed pork
I love the notification of your video uploads. I get giddy in anticipation of your knowledge about carb addiction. So helpful 👍🏼
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.
It's a shame more fish aren't packed in brine. Could try pork skins as a vehicle for this sardine spread. I used to love brie on fresh baguettes. But now I love brie on pork skins. It's a special treat though as the skins are probably fried in seed oils.
Ugh that stuff is so vile to me
I love the smoked oysters, too! Perhaps we could put them on a paper towel to get most of that oil off. You could try pork rinds to dip. Those that are baked or cooked in pork lard.
But they also full of bpa and pretrochemical stuff
I found some boiled oysters (in water/salt) without the oil and they are delicious. Best to avoid all seafood packed in any oil IMO. I used pork rinds and they were fried in their own oil, but eventually the omega 6 imbalance turned me off to the taste...good stepping stone if you need it but not a long term staple.
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 🙏
I take Ancestral Supplement liver capsules as i can’t stand to eat it 🤮
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.
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.
Brilliant exposition with a sense of humour!
You are an excellent Dr and great man Dr Rob - thank you for being you. Much respect. PS - appreciate your recent vid on SIBO 👍👍👍
Thanks
Thank you for the information, Dr. Cywes. As always, you are appreciated!!
OMG what a great doctor thank you for this wonderful resource
Hi Dr. Cywes, I love this - could you please write down the whole list, here? Many thanks!
See shownotes below video
@@robertcywes2966 Thank you so much Dr Cywes.
The link to the micronutrient list does not work. Have you posted the info somewhere we can access it?
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.
Thanks Dr Cywes for sharing this article. Is cod liver somewhere in this list? Greetings from Germany 🌞
@@Jay37_bake sooo good!!
I always have green leafy veggies and proteins from meat .
I am good in using Liver in my recipes....
Small fish's , anchovies is wrap in banana leaf cook in pot with bilimbi fruits or tamarinds with lot of garlic , onions and small peice of fresh ginger ... we call the recipe Pinais na Dilis / Pinais na Dulong ..
We can also use vinegar , salt and garlic to cook anchovies ..
Or dry the anchovies and fry to crunchiness
That's interesting, have to rethink my my meal plans
Thanks for this Dr Rob. You make such sense.
what an excellent brief on nutrition ... you are the best Dr Rob!
Sounds good. I love raw Guernsey cows milk. Heavy cream would be even better. Yay, oysters and shell fish.Thanks doc! - LINDA
Great vid.
The link in your description box doesn't provide the list. I've clicked on it several times.
Here's what it says:
DOI Not Found
10.21203/rs.-701840/v2
This DOI cannot be found in the DOI System. Possible reasons are:
The DOI is incorrect in your source. Search for the item by name, title, or other metadata using a search engine.
The DOI was copied incorrectly. Check to see that the string includes all the characters before and after the slash and no sentence punctuation marks.
The DOI has not been activated yet. Please try again later, and report the problem if the error continues.
You may report this error to the responsible DOI Registration Agency using the form below.
Very well articulated... Thank you.
Hi Robert, what do you think of kaymak (clotted cream) a highly consumed product in Eastern Europe? Btw we are quite lucky in Turkey since lamb liver is available at every kebab restaurants here and it's delicious. Greetings!
Kokorec for the win!
Starts at 4:45
Here in Yokohama, Japan I eat fish almost daily. However, I am still confused. What about the Drs. in the U.S. who SWEAR that a plant based diet & NO animal products are best for health? They are TOTALLY on the opposite side of the fence ( so to speak) here. Who is "right" & who is "wrong"????? Michele in Yokohama, Japan
Intensive monoculture plant farming has destroyed the soil, poor nutrients in soil means poor nutrients in plant. In addition poor soil requires tons of chemical fertilizers, pesticides, herbicides etc and much more water. That's why India which is predominantly vegetarian is losing its soil, turning into barren land and the rivers are drying up.
You're doctors are correct
Very timely. I have been tracking on ‘Cronometer’ for a few weeks just to see where I might be falling short on micronutrients. Generally I see I am most low in folate, vitamin E and calcium. I will incorporate a few of these foods to see if improves.. thanks!
I also use cronometer. It is very useful to see what one is missing.
I think cod liver oil has Vitamin E. Get extra Virgin though
Thank you Dr Cywes, appreciate all your info! Would you please comment on milk kefir? Is it suitable for keto and its nutritional value ? Thank you‼ truly value your opinion 😊
absolutely i make my own and drink over 500ml/day. high source of calcium + the lactose is mostly fermented out and the troublesome milk proteins are more easily digested thanks to fermentation. Making your own is better than store-bought because you can extend fermentation time for longer to further ensure all lactose is converted and the carb content becomes extremely low - 1gram carbs per cup. store-bought carb content will be higher because of shorter fermentation time
I enjoy duck eggs too. Quail is available in Pennsylvania also. They might offer a slightly different micronutrient profile.
Thanks Doc. I am going to continue to enjoy my carnivore clam chowder.
Love the channel! Thank you.
Yes, I was unsubscribed. Thanks for the reminder.
Thank you, Dr. C!
Great video.. Keto is king..how is the kido
Thanks, very good. I am trying to work out some way of making sardines palatable😝
I love oyster soup. I take heavy whipped cream and dilute it with water to a milk consistency and add real butter and it's so good. What's your opinion of Cod livers? I've given up on chicken and calf liver.
Cod livers?
@@sclappbarrelhorses3 Pack of Wild Cod Liver Canned 120g can/each From Iceland. This was the first ad I found but there's lots more.
Codliver great. 3OFA
U can’t get the land animal liver down?
@@YeshuaKingMessiah Cod liver is very good for you and is delicious! Plus, I am lazy and there is no cooking involved. :)
Just finished a can of cod livers and eggs and some Kerry gold dubliner cheese.
Just had the same
I feel sorry for your liver.
I love Kerry Gold butter.
I eat liver twice per week ☺👌
Great info. 👍
I make my own calcium supplement by putting pulverized egg shell in gelatin capsules
❤ Of course I´ll comment on your fabulus channel👍
Dr Gundry says to eat goat and sheep cheese because it is high in MCT. I have no idea if you agree with his philosophy…
Of course he also tells people to eat all the polyphenols in veg. as well like purple sweet potatoes and such. What are your thoughts on this?
Goat and sheep cheese is great.
Thank you
Well done
Thank you for this. Very helpful. I thought you didn't recommend too much salt. I'm confused
Thank you!
Brilliant~Thank YOU!
Well I’m not doing very good on the list. I can’t eat cheese it sets off my asthma very badly I’m allergic to so many shellfish. And I refuse to eat oysters and I’m not too fond of the liver either
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.
I love clams and oysters! Sardines are ok. I’m working on liver 😂
The link to the micronutrient DOI gives error
See shownotes. Authors did not allow link yet since unpublished data.
Excellent
I eat and enjoy all these foods. But I don't eat steak.
What about seeds? For magnesium
I only use HWC . It may be my best source and I use it everyday.
Not sure if it was this video or not, but in some video you mentioned populations that subside almost entirely on carbohydrates and are perfectly healthy. I don't you talked about why that is or gave and explanation for it. I would like to understand better.
Love it, love it, love it. Great video, you had me laughing. Have it every day. Eggs, cream butter and cheese , couldn't ask for anything more, except of course, coffee. lol
Sometimes it feels like if I eat everything that's good for me, I've eaten too much! Especially doing intermittent fasting.
Every journey has its end... In time, everyone will reach same conclusion... there is only one diet for homo sapiens.. and that is PKD diet concept, from paleomedicina - Hungary
Love Zsofia Clemens!
Can anyone suggest a good quality canned oyster without seed oils?
I'm a fan of Crown Prince smoked oysters packed in olive oil. They are especially good in a cheese omelet.
@@wcneathery3100 thanks for the recommendation!
@@wcneathery3100 I like this brand also. I eat them with my meal-meat or fish-as a side dish. I also eat some olives and half of an avocado with my meal most of the time. The olives are a good foil to the richness of the rest of the meal. I do drain the oysters very well and pat them with a paper towel
The Doi link doesn’t work
Clicked link for the study and it says DOI file not found !
Dr. C told someone else in the comments, who asked also, it’s because paper hasn’t published yet. I got the same error. I’m looking forward to reading it when it’s available 👍🏼
Here comes a clash between Judy Cho (Judo?) and the Doc himself. Dr. Cywes seemingly okays eating liver and kidney here in this video while Judo relentlessly has been bashing eating liver and kidney. Some carnivores also discourage eating clams and the like due to their heavy metal content. I cycle through them all in enjoyable limited amount.
Zsofia Clemens (who I have a lot of respect for), of PaleoMedicina, advises her patients to eat LOTS of liver. She feels the high Vitamin A scare in liver is unwarranted. I get a lot of my Vit A and D from purified cod liver oil.
What krill oil do you recommend. Also will this help with osteoporosis
I sure like many people responding, my body tells me when I need liver.
Thank you Dr Cywes, the link above for "Priority micronutrient density in foods: DOI:" is not working.
Just eat it.
Have you checked out Athletic Greens? Does that work with a keto/carnivorous diet?
I would like to know this too I hope someone can answer
I take Athletic Greens every morning. Instead of any veggies;) I love it!
algorithm. thumbs up doc.
where i can find a full list ??
I got confused with the rapid-fire delivery. The title says Top Five...I got the 1st 3 as bi-valves; organ meats; small fish with the skin and bones...what are 4 and 5 on the list?
Milk and cheese, pork mutton and beef
Seaweed snacks for minerals
Go to 4:47 to get the list of foods
Anyone notice poultry didn’t make the list at all lol
America buys (boneless & skinless at that!) chicken breast most of all and ground turkey 🤢
DUH
So I guess eggs aren't poultry?
Our foods will never have the minerals we need until we regenerate our soil(granddaughter if a farmer)
Pozdrawiam serdecznie i życzę miłego dnia
Is salt ok for fatty liver please? So many people say to eat salt free for fatty liver? I hope you can answer 🙏🏻💕
I can't eat most of these, so I need supplementation.
How about prawn? Shrimp ?
Baby Cywes eating oysters….very advanced
Plot twist: baby having oysters w a glass of whiskey and a cigar 😅 (kind of like baby from who framed roger rabbit only cute human baby)…
😊🙏🏼
Expensive as they many be but are liver supplements a good source of liver in my diet.
Close your eyes and imagine the Terminator is giving you Micronutrient advice.
Squeezed omega 3 oil oxidizes rather terribly, there have been studies on supplements. It has been hypothesized that such supplements cause stroke later in life.
Do the bivalves have to be in a raw form to get the benefits?
Either
The link is not working for me?
Doctor Ken Berry says he loves cod liver. He says it’s very mild. I’ve never tried it.
It is indeed very mild. Tastes like butter. Actual cod liver though, not the junk rancid cod liver oil the stores sell.
@@enigmatistic8470 Liver is too high in Vitamin A & Copper.
@@MatthewL30 No. It's incredibly healthy. The reason you've been told to believe that is because the goal is to keep you sick.
The links to the list is not working
Is it ok if im eating every day 3 eggs with cheese? One meal a day and thats it.
I'm having trouble finding just plain cream. It always has some kind of thickening agent like carrageenan.
I believe A2 cream is pure, and I buy Organic Valley that uses gellan gum. It's used to help prevent the agitation during shipping from churning it into butter (I spoke directly with the company on that topic).
It's true. Here in Toronto, Ontario the only creamer I can find in the supermarket that is legit is from Natrel and organic meadows 10% half an half with only two ingredients : fine-filtered skim milk, cream.
Or 5% to 10% creamers with the same ingredients from the same brands.
Anything else has some other Shit inside like emumsifiers and sodium citrate etc. I hate that they take a simple food and adding Shit inside.
@@marcs9775 I'll check it out. Thank you!
@@harryschrysan3183 Right?!
@@patdenman3887 Right? Currently we are using an organic powdered cream from Amazon under the name Healthier Comforts. Just add water, mix really well and refrigerate for several hours. Acceptable solution for us.
Aren’t the cottonseed oils in cannned oysters really bad for? Or does the health benefits of the oysters out way that?
I purchase fish packed in brine or olive oil. Stay away from those packed in seed oils.
On the label it says '"in water" and on the back it says "Oysters, water, salt" am I being lied to? They came from Walmart or Krogers, I forget which.
Mine are in olive oil
You want it in brine or water.
Prob outweighs it
Esp if u drain it and pat them dry
Why do you take an electrolyte mix? Are there foods I can eat to give me the electrolytes I need? I’m not addicted to carbs btw. Thanks:)
Just dry the liver with salt on it like jerky.
🔥🔥
Watch Nutrition with Judy regarding liver.
Yes! Many people still hang on to everything our ancient ancestors did to be healthy. We live in a modern, unnatural would now which puts extra stress on our health (especially the liver).
Don't bother.
According to the subtitles, you’re the carb addiction duck!
Dark green leafy vegetables are the "liver" of the plant world.
…and bright coloured vegetables. Especially when eaten with fat. So many people aren’t aware or ignore Vitamin A Toxicity.
Yes Perfect food for ruminants!!