Thread by @coookwithchris

A FULL DAY OF EATING TO HIT ALL YOUR VITAMINS & MINERALS📈

(Thread)

Before blindly reaching for supplements, you should always be aware of what nutrients you are getting from your diet

Getting nutrients from food will be better utilized by the body

AFTER analyzing what you are getting through food, you can think about supplementing

So, let’s take a look at a very simple day of eating to hit all of your baseline nutrients

Let’s start with our protein sources:

-4 eggs
-8oz ground beef
-9oz salmon

Protein sources will always be the best source of nutrients, and as you can see they cover a huge chunk of our daily requirements

Let’s add in some dairy.

This was:
-1 cup kefir
-1 cup milk

The big one here is calcium that you aren’t really getting from many other sources

Now we add in some fruit!

-1 cup blueberries
-1 kiwi
-1 cup watermelon

The big one here is Vitamin C, which you aren’t getting from your protein sources.

***Eating local, seasonal fruit is ideal

Now we add in some veggies

-1 cup cooked spinach
-1 cup raw carrots
-10 asparagus spears

Great additions to vitamin K, vitamin A and more

Lastly, some sides.
-1 cup sweet potatoes
-3/4 cup basmati rice

More manganese, vitamin A, magnesium and more

As you can see, we’ve pretty much hit a baseline for all vitamins & minerals

Some notes:
-Vitamin E slightly low: a great source is a spoonful of red palm oil, also very high in olive oil
-Magnesium: one nutrient that most people should supplement

-Sodium: salt your food
-I’d also recommend adding some bone broth, bone marrow, collagen or gelatin to balance amino acids from muscle meat

To be very clear:

I am NOT saying this is a perfect day. There is always room for improvement. This is BASELINE.

Adding things like liver, oysters, bone broth, microgreens etc will take this to the next level.

However, we can get a ton of nutrients from standard, whole foods