Some Essential Foods that you need More Of

1. Chicken liver

Chicken liver is relatively mild
Chicken liver is relatively mild

It’s good to note that beef and other ruminant liver is often referred to as nature’s multivitamin and for good reason. It provides about a weeks’ worth of preformed vitamin A, retinol and copper, while being perhaps the best source of B vitamins. On the contrary, that’s a lot of vitamin A and copper. You can’t or at least shouldn’t eat it too often. A quarter pound (113.4g) to half pound (226.8g) per week is just about enough. Anymore is probably a bit too much. This focus on beef liver also keeps a lot of people from eating what is in many respects a separate yet equal liver, chicken. Chicken liver is lower in vitamin A and copper but still an incredible source. Chicken liver can be consumed more regularly than beef liver plus chicken liver is even higher in folate and about equal in zinc than beef liver. Another benefit of chicken liver is that it’s relatively mild.


  • Make sure to select the darkest livers you can find. Avoid the pale livers.

Chicken livers great fried quickly with ginger, shallots and garlic with a splash of rich chicken stock that’s been reduced to a syrup and a dash of lemon juice, salt and pepper to taste.

2. Brazil nuts

Few nuts provide more than enough selenium
Few nuts provide more than enough selenium

Selenium is a tricky mineral, we need it but its presence in food depends entirely on its presence in the soil and there’s kind of a worldwide shortage of soil selenium right now. Brazil nuts hail from a notoriously selenium replete region. Just a couple of nuts provide more than enough selenium. By eating 1 or 2 maybe 3 at a time is suitable for the right amount of selenium needed.

Recommendation –

  • Eat a small handful a couple times a week or 1 to 3 each day.
  • Stored in the freezer and grab Brazil nuts in the shell if possible.


Delicious blueberries
Delicious blueberries

In a head to head competition with blackberries, strawberries and many others, blueberries win out on all health benefits.

  • Blueberries can improve blood pressure and arterial stiffness in postmenopausal women with hypertension.
  • Increase anticancer natural killer cell count and reduce arterial stiffness in both sedentary men and women.
  • Induce anti-inflammatory effects in endothelial cells.
  • They may be just neutral sources of a few calories of fructose and glucose but they are so delicious.
  • Some superfoods ads have been seen claiming something like- “10 times as many antioxidants as blueberries”. This may be true.

Recommendation –

  1. Fresh and in season is best.
  2. Jam berries is great.

Frozen blueberries are also great and there’s actually interesting research suggesting that the ice crystals in frozen blueberries rupture cell walls and make the anthocyanins more bioavailable.

3. Small oily fish

Sardine, small macros, smelts, anchovies cover just about every primal base. They are low on the food chain meaning they are more sustainable source of calories and have had less time and inclination to accumulate marine toxins and heavy metals. They can be consumed whole, meaning they provide calcium (from the bones), ample micro-nutrients and all sorts of goodness.

They are also a great source of omega-3s which we all need. Omega-3s are more stable when consumed in the whole package like the whole fish.

They are also affordable at least for now.

Recommendation –

Salt, pepper, lemon juice, fresh herbs like tarragon or oregano, olive oil and a hot grill. 1, 2 maybe 3 minutes aside depending on the size.

Black-strap molasses

Black-strap molasses is a sweetener that comes from sugarcane. It has less sugar than either white sugar, brown sugar, regular molasses or dark molasses but has more minerals and electrolytes. Sugarcane is a plant with roots that stretch 6 m down into the soil to extract nutrients. Eating just a couple tablespoons of black-strap molasses gives you more than twice the potassium of a banana, more calcium than a cup of raw spinach and almost 100 mg of magnesium. Black-strap has got so much potassium that it can actually cause Hyperkalemia (potassium level in your blood that’s higher than normal) so don’t go crazy a tablespoon goes a long way.

Recommendation –

  • Can be taken straight from a tablespoon if you’re brave.
  • Can be mixed with milk (animal, coconut or almond) of your choice.
  • Can be made into an energy drink for extreme physical pursuits. In the energy drink you can put raw honey, coconut water, sea salt and black-strap molasses.

 Extra Virgin Olive Oil

Olive oil is remarkably stable in the presence of heat. Olive oil is primarily monounsaturated fat. To confirm this, stick a bottle of olive oil in your fridge, it’ll solidify after half a day. Extra-virgin olive oil doesn’t oxidize as quickly as many expected. Extra-virgin olive oil contains polyphenols and to confirm this, you need to check if the one you have, burns the back of your throat. If it does then it has no rancidity but polyphenols. Polyphenols are a good elements to have in an oil because they protect the oil from oxidizing.

Recommendation –

  • Great when mixed with salads or into and drink from tablespoons.
  • Used for light to medium sautéing (fry quickly)

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