Which vegetables pack the greatest punch of vitamins/minerals/etc? Especially those vit/min that one might not easily get from meat/egg/etc.
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I think a lot of people would answer leafy greens like spinach or kale or broccoli or something. But if you don't care about carbs and want something that doesn't taste like grass, I eat oven-baked sweet potatoes with Kerrygold butter almost every day. And they are very nutrient-dense. But since you're asking about vitamins and minerals: Spinach (1 cup) vitamin K- 888.48 mcg Other nutrient-rich foods according their Aggregate Nutrient Density Index (ANDI) scores created by Dr. Joel Fuhrman. *Note: this is obviously not a list of exclusively Paleo foods. It would probably be best to just ignore the right column. |
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I'm a huge fan of kale, myself -- it's the one vegetable I eat year round, regardless of seasonality. Edited to add: Oh, and it doesn't taste like grass. :) |
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I'm an asparagus fanatic. I could eat it at every meal, every day. |
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Filling in nutrient gaps in meat? Vitamins C, E and K, Calcium, Manganese... Lots of things can meet vitamin C requirements. Greens hit vitamin K. Nuts hit vitamin E. Raspberries hit manganese. Though I think spinach would hit all of them, if you eat a pound or so. Eat a little bit of each though and you don't have to feel like a cow grazing on roughage non-stop. |
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I agree sweet potato with kerrygold ( if you tolerate dairy) or GHEE of Your like me and don't! |
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Dark green leafy vegetables are your best best. Or a fermented vegetable like sauerkraut. The beauty of cooked greens is that you can add...bacon! |
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I was going to say spinach or asparagus as well. Spinach by itself is pretty boring. I have found numerous ways to make it tasty. I cook it mostly (unless I am making a salad), but my favorite way is to wilt it with some coconut oil or butter, some bacon and some shallots. You probably lose some of the nutrients due to cooking it, but hey, if you can make it palatable, some is better than none! Kale chips are also yummy with some sea salt. ETA: I also love broccoli. You almost have to put butter on it, or it tastes like nothing! You can roast it with some garlic, or bacon, or both! Or just steam it. I always toss it in some coconut oil for some extra fat and flavor. |
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Mat Lalonde has presented a new nutrient score at AHS12. It seems the ANDI Score is pretty poorly done. Chris Kresser discusses on his latest podcast. |
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Can you skip veggies altogether and use lots of herbs and spices? |
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