We often discuss vitamins and minerals and their essential role in human health; however, that can be rather abstract until you take the time to examine nutrients and foods on a case-by case basis. How exactly does vitamin K or riboflavin or selenium support our health? Is liver really a nutritional powerhouse? How so?
Moreover, we consistently hear that plant foods - fruits, vegetables and whole grains - offer the very best sources of vitamins and minerals and while they certainly play a critical role in a wholesome diet, plant foods do not always represent the best source of nutrients. Indeed, animal foods - particularly liver, roe and shellfish - offer some of the most concentrated sources of vitamins and minerals. Turkey liver offers 3 times more vitamin A than the same quantity of sweet potato. Keep in mind that vitamin A from animal foods (retinol) is more easily absorbed and metabolized than beta carotene from plant foods. Indeed certain adults suffering from autoimmune diseases, babies and young children cannot convert beta carotene to true vitamin A at all, making all those carrots and sweet potatoes relatively worthless for their vitamin A content. Similarly, vitamin K1 (found in leafy greens and vegetables) does not offer as substantial a benefit as vitamin K2 (found in animal foods, butterfat and fermented soy). Smoked salmon offers 40% more riboflavin than peanuts. Plant foods are grossly lacking in all but nominal amounts of vitamin D and completely lacking in vitamin B12, while one could conceivably receive all one's vitamins and minerals from animal foods alone - though I wouldn't recommend it. In the end, what you see in this chart is a beautiful balance between nutrient-dense animal foods and nutrient-dense plant foods: an omnivorous diet.
In examining these foods - a few nourishing foods kept appearing over and over again. Liver appears 34 times on this list, while sesame appears 9 times and oysters 7. Many of these foods are sacred foods - foods cherished by our ancestors and they should regain their rightful place on the kitchen table. You'll note that grain, dairy and even fruit are barely mentioned among these nutrient-dense foods which, I imagine, will pique the interest of many of Nourished Kitchen's primal readers. While all truly natural foods can also be truly health-giving foods, a mindful eye to maximizing nutrient-dense foods is vital.
As you examine these foods, their nutrients and the value they should play in your kitchen, please note that while much of the data regarding fish and shellfish is based on wild-caught seafood, the data regarding animal foods are based on conventionally-raised animals. Data on the nutrient content of pasture-raised foods is very difficult to find on such a massive scale; rest assured that data consistently indicates that grass-fed and pasture-raised animals produce more nutrient-dense food than their confined, industrial counterparts. Moreover, please note that while muscle meat is rarely listed - that doesn't mean it offers no value, only that it is simply not as nutrient-dense as offal. Quite often muscle meat scored higher than the plant food sources listed. Similarly, in many instances, plant foods not listed scored higher than animal foods that are listed.
I omitted obscure ingredients - whale blubber and walrus meat for instance - as they're unlikely to be widely available. I also omitted heavily processed, fortified foods, choosing to rely instead of the natural value of food in their naked and unadulterated state as much as possible.
Nourish yourself mindfully and well.
Nutrient |
Why You Need It: |
Best Animal Food Sources1: |
Best Plant Food Sources1: |
| Vitamin A |
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Plants DO NOT contain true vitamin A; rather they contain beta carotene. |
| Vitamin C |
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| Vitamin D |
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| Vitamin E |
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| Vitamin K |
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Animal foods contain vitamin K2. |
Plants contain vitamin K1. |
| Thiamin |
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| Riboflavin |
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| Niacin |
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| Vitamin B6 |
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| Folate |
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| Pantothenic Acid |
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| Vitamin B12 |
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| Choline |
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| Betaine |
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| Calcium |
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| Iron |
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| Magnesium |
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| Potassium |
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| Zinc |
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| Copper |
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| Manganese |
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| Selenium |
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1. Nutrient data is based on 100-gram servings of foods listed. Nutrient information was sourced from NutritionData.com and is provided exclusively for educational and informational purposes. I make no warranties about its accuracy or reliability.
2. Photo credit.
tricia says
I was wondering what the portion sizes are. For instance, cocoa powder has 2509 mg of potassium. How much cocoa powder has that amount of potassium?
Jenny says
It's been a long time since I wrote this post, but I believe it was all based on 100-gram portions. There's NO way you're going to eat 100 grams of cocoa powder, though.
Sadie Popoli says
I am wondering what are the best ways to cook each of these foods to preserve their vitamins & minerals?
For example with all the different kinds of meat-livers, what would be the best way to eat them to get the most of their nutrients? Which ones are best eaten raw, steamed, dried, etc.?
Vinny Jay says
Natto is the best source of vitamin K2 on the planet.
Dave says
Where to get lab tested for heavy metals •Dried Shiitakes ?
Jenny says
Seems like a great question for Google.
Ingrid says
Hello, I have found myself on hard time and can not afford nutritional supplement of multivitamin. Late I count vitamin A, C and protein and fat in my family food. Most levels seem enough. Should I count other vitamin? What vitamin most lacking to worry about? We eat traditional from organic ingredients.
Average day meal include. Buckwheat and soured wheat pancakes with butter and molasses or egg and cheese sometime canned fruit and oat left out. Then steamed kale, carrots, onion and seed grains with meat slices and cup of flimjolk. Late meal is often ground hunted meat with vegetable or milk sauce as loaf on dark baked bread. I often bake liver or other insides as I can find them. Do I need worry our vitamin level?