Is there basically like a blueprint/template available online that has the least possible required foods and natural supplementation to meet the required amount for all the vitamins and minerals needed by the human body?
I’d rather not eat over 100 foods just to hit the benchmark lol, is there like a variety of good sources that have a “all in one” type effect, similar to beef liver for example, to make sure that I’m hitting every vitamin/mineral across the board?
(Sorry if this has been asked before, couldn’t find a good post about it.)
No. But i recently made a list of foods that contain top amounts of each essential vitamin and mineral, and the most frequently-appearing foods on the list were:
Liver, oily fish, all meats, quinoa, amaranth, chia, hemp seed, avocado, dark leafy greens, pumpkin seeds, eggs, dairy, fortified grain products, legumes, sweet potatoes, white potatoes, bell peppers, tofu, and acorn squash.
For your gut microbiome you want to hit at least 30 different plant foods a week, from the following categories: fruit, vegetables, beans (and other legumes), nuts & seeds, whole grains.
If you do that, you will also get most of your minerals and vitamins.
Exceptions: