Egg yolksEgg yolks are number one in my book. The way they blend effortlessly with other foods and even enrich them, and (if you get a really pastured one) provide unparalleled taste and mouthfeel when eaten straight out of the shell can’t be praised enough. The vitamin A, choline, folate, selenium, iodine, and omega-3 (again, if you get pastured) are rather nice, too. Eat egg yolks every day, just don’t smoke ‘em. Yes, that was a double reference to both the egg yolk/cigarette study and Dr. Dre.
LiverSince every animal comes with but a single liver, it’s tough to get more than a few ounces if you’re sharing with everyone else in the group. Good thing liver is the most nutrient-dense food on the planet, so nutrient-dense that eating more than a half pound to a pound a week is probably overkill and will net you an excessive amount of certain nutrients.
SeaweedSeaweed is green vegetation that’s been marinating in mineral-dense seawater for its entire life, and when you eat seaweed, you get the best source of iodine, plus magnesium, manganese, iron, and tons of other trace minerals that you might be (probably are) missing out on. Some of the healthiest traditional cultures consider seaweed a staple food, and essentially every group of coastal people utilized sea vegetables in their diets. Sprinkle kelp or dulse flakes on food, make broth using dried kombu, eat seaweed salad when you go out to eat sushi, roll up avocado and meat in nori wraps – the possibilites are many and delicious.
TurmericYou might have read my old post on turmeric, thought, “Huh, interesting,” gone out for Indian that night, and never thought about it again. That’s a mistake, in my opinion, because turmeric is delicious and a true health food. It and its primary bioactive component – curcumin – have been shown to be anti-inflammatory, anti-lipid peroxidative, blood lipid-improving, and anti-carcinogenic in human studies. Contrary to popular belief, turmeric doesn’t just go with Indian food. I often sprinkle it liberally on my eggs, meat, and vegetables, and I even make a tea out of it. So no, you have no excuse not to use more turmeric more often. Add black pepper to increase the benefits.
Bone brothIt can feel like a chore to make, but it’s really not. Get bones, cover with water, heat, strain. It only seems like a big job. Once you get going, though, it’s easy enough. Make it a routine, to make it even easier and ensure that you have bone broth on hand at all times. Just be sure to clean those pots right away; dried, obliterated skeletal matrices are tough to scrub off of stainless steel pots. As for the benefits, bone broth is a good source of minerals and gelatin. If you’ve been pounding the muscle meat, balancing the amino acid methionine out with some glycine from gelatin is advised, since methionine metabolism depletes glycine. Gelatin also improves joint pain and sleep quality. I hate the former and love the latter, so I make and drink bone broth.
Bone marrowBone marrow is an interesting one. It’s plainly obvious why humans and their ancestors have been seeking it out for millions of years – it’s fatty, calorie-dense, and delicious – but its nutritional value beyond macronutrients is a bit more murky. In a previous post on bone marrow, I tried to divine the specifics and came to the shaky conclusion that since marrow is actively involved in bone and connective formation and resorption, we can effectively think of it as an organ and thus assume it to be nutrient-dense. I think that still holds. No, there are no studies or nutritional databases to confirm this, but I’m going to go out on a limb and propose we consider bone marrow to be an important supplemental food.
ShellfishOver a year ago, I told you guys to start eating shellfish. Did you? Well, consider this another notification that shellfish, particularly oysters and mussels, should be a regular part of your diet. Why oysters? Just four medium sized Pacific oysters supply a smattering of B-vitamins (including over 1000% of daily B12), 1200 IU of vitamin A, a third of daily folate, almost 7 mg of vitamin E, 3 mg copper, 280% of daily selenium, and 33 mg zinc. That comes with 18 g protein, 4 g fat, 1.5 g omega-3, 0.1 g omega-6, and 9 grams of carbohydrates. Why mussels? They’re also rich in B-vitamins, selenium, zinc, and protein, but also come with good amounts of magnesium and manganese. Other shellfish are also good, but probably not as important as oysters and mussels.
Aged cheeseGouda and pecorino romano are ideal choices. Gouda is the cheese with the highest vitamin K2 content, and the longer the cheese is aged (fermented), the more K2 it picks up. Pecorino romano, by definition, must come from raw sheep’s milk grazed on lush grasses, and it must be made the traditional way – from animal rennet. The result is a salty, sharp cheese with bite, CLA, and the ability to “cause favourable biochemical changes of atherosclerotic markers.”
NattoI know, I know. It’s soy, a legume with significant levels of phytoestrogens, phytic acid, and trypsin inhibitors. It’s got a gross, slimy texture that may be outdone only by its interesting taste. It’s soy. By most accounts, people following a Primal lifestyle shouldn’t have anything to do with it. If you asked me a couple years ago, I may have said that. But natto is a special kind of soy. It’s fermented using a particular strain of bacterium called Bacillus subtilis natto. When steamed soybeans are inoculated with b. subtilis, they are transformed from a basic legume with few redeeming qualities into a powerful supplemental food imbued with high levels of vitamin K2, a nutrient important in bone mineralization, cancer prevention, and protection from heart disease. If you’re into those sorts of things, natto is the single best source of vitamin K2.
Tiny whole fish with heads and gutsAnytime you can eat the entire animal, you should. Heck, if they were able to genetically engineer bite-sized cows, I’d be all over that (assuming they were grass-fed, of course). Until then, tiny fish with heads and guts will do the trick. I’m talking sardines. I’m talking anchovies. I’m talking smelt. I’m talking any of the fish running between a half inch and six inches long. Any longer and the guts will begin to stand out in your mouth. But if you keep to that sweet spot, you’ll get the brains, the glands (all of them), the organs, the bones, the fermenting algae, krill, and assorted sundry microscopic marine goodies tiny fish like to eat, in addition to the omega-3s and protein, without adverse flavors. Oh, and because they’re tiny and low on the food chain, tiny fish will be largely free of the heavy metals other, larger fish tend to accumulate.
Red palm oilFor the PBer who fears almonds and other nuts and seeds for the omega-6 content, vitamin E is scarce in the diet. Some would argue that vitamin E is only there to prevent oxidation of omega-6 present in foods, and there’s something to that. But still: dietary, full-spectrum vitamin E is a powerful antioxidant, and red palm oil is the richest source of the full-spectrum variety. It’s also a good source of CoQ10, another powerful nutrient. Oh, and it tastes good (once you get used to the unique flavor). Go for African palm oil instead of Southeast Asian, because the former isn’t produced on the backs of dead orangutans.
Brazil nutsSelenium, selenium, selenium. This essential little mineral is woefully absent from most people’s diets, and it’s a shame: selenium is vital for thyroid hormone production, the manufacture of endogenous antioxidants, and sex hormone production. Brazil nuts are the best source of selenium. Many of the previously listed foods are going to get you plenty of selenium, but brazil nuts are nice to keep around for those days when you haven’t been eating your lamb kidneys, mussels, and anchovies. Just pop two or three brazil nuts and you’ll have more than a day’s worth heading straight to your gastrointestinal tract. Easy peasy. Go for the ones in their shells if you can, since those are going to be fresher than the shelled nuts.
Speaking of brazil nuts, I’ve always wondered whether to capitalize the “b” or not. Any thoughts?