The Healthiest Meal You Could EVER Eat

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 15 September 2024

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

DATA:

https://pubmed.ncbi.nlm.nih.gov/15531486/

Let’s look at the best food sources of the most important vitamins and minerals. When it comes to protein, grass-fed beef, lamb, and goat are the best sources.

People often think carrots are high in vitamin A, but they don't contain the active form. Retinol, the active form of vitamin A, is found in liver, fish, cod liver oil, and egg yolk.

There are two types of iron: non-heme iron, found in plants, which is not very absorbable, and heme iron, found in liver and red meat.

Red meat, fish, eggs, cheese, and liver are all excellent sources of B vitamins. You can get B vitamins from grains, but grains contain phytic acid, which blocks the absorption of trace minerals. Nutritional yeast and sunflower seeds are also good sources of B vitamins.

Collagen is a protein that makes up ⅓ of the body's protein. Consuming the skin from meat and fish, bone broth, and organ meats can help supply the body with collagen.

Cod liver oil, sardines, and fatty fish help provide vitamin D3, but the sun is the best source. Supplements can be helpful if you can't get enough sunshine.

Shellfish, cod, dairy, eggs, sea kelp, and sea salt are the best sources of iodine. Shellfish, organ meat, red meat, and Brazil nuts are the best sources of selenium. Oysters, beef, organ meats, and pumpkin seeds are the best sources of zinc.

Fatty fish is the best source of omega-3 fatty acids. You can get ALA from algae, the precursor to omega-3 fatty acids.

Fish and dairy contain magnesium, but not very much. Pumpkin seeds, greens, and chocolate are the best food sources. Animal foods are also not the best source of potassium. Consume plenty of greens and avocado to help get potassium.

Check out these meal ideas that include foods high in nutrients:

•Steak, eggs, salad

•Burger, cheese, sauerkraut

•Liver, onions, cauliflower

•Egg, avocado

•Sardines, tomato

•Tuna salad with nutritional yeast

•Salmon, carrots, Brussels sprouts

•Shellfish, mashed cauliflower

•Short ribs, cheese, tomato

Transcript

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0:00.0	Now how do you get all your vitamins in one meal? Is it possible? I really want to show you what makes up these meals and why they're nutritionally dense before I show you the actual meals.
0:10.6	All these foods are animal-based, all these are plant-based for the most part.
0:15.5	Okay? Let's start with protein. If we look at plant-based proteins, they're low-quality proteins.
0:22.3	It's very difficult to get a complete protein when you're just going with plants.
0:27.0	It's very easy to get complete proteins if you go with animal products, especially animals that eat grass.
0:34.7	Those animals also can be fed grains, but the grain fed animals are not as healthy.
0:40.3	And all I want to point out is there's a difference between grass-fed and grain-fed animal products, okay?
0:46.2	So for example, pork, poultry and eggs are all grain-based.
0:50.6	You can't just raise a chicken just on grass. They don't survive or even a pig.
0:55.2	So if you were to ask me out of all the proteins what would be the healthiest, the most
0:59.8	nutritionally dense, I would say beef or lamb or even goat. And it's fascinating to me how they
1:06.0	classified red meat. They kind of threw it in the bucket of processed meat and they said, oh yeah, that's not healthy,
1:12.0	that's junk food causes cancer when it doesn't at all.
1:15.5	In fact, it's just the opposite. It's the healthiest thing that you can consume.
1:19.3	And personally, when I was very, very sick and I started to turn things around,
1:24.1	it started with eating Buffalo Burger for breakfast.
1:28.2	That was the thing that just gave my body what it needed and boy
1:31.5	did I feel better. This is why the carnivore diet is very, very successful for so many people with gut inflammation, autoimmune diseases, and other sensitivities to plants. So some of these nutrients you can get them from either side, plant or animal.
1:45.2	Okay, what about having K-1? Well you can't really get it from animal products, okay? It is mainly from dark,y green vegetables and just by looking at this nutritional profile
1:57.0	it'll kind of tell you what you should be eating more of Vitamin K1 helps stop bleeding
2:02.2	It helps you clot.
2:03.4	And then we have Vitamin A. Now a lot of times you'll hear, oh yeah,
	...

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