I’m after a list of essential foods that cover all the nutritional needs of an adult.
In other words, what are the key foods one needs to be eating regularly in their diet to get ALL their essential vitamins and minerals met.
My biggest recommendation is to make sure you include foods with highly bioavailable fat soluble vitamins like vitamin A and K2. These will include eggs, organ meats, and imported cheeses made with raw milk.
Liver is nature’s multivitamin, containing nearly every vitamin and mineral you need in high amounts, especially vitamin A, copper, iron, and most of the b vitamins. But if you can’t stomach it, you’re not missing out as you can still get nutrients from other sources.
Definitely aim for a diet high in greens. This would be spinach, broccoli, asparagus, kale, avocados etc. it’d be good to put spices on these things too like garlic, onion, pepper, cumin etc etc. I would recommend healthy servings of fruit as well, especially berries. If you’re going to eat meat, try to aim for poultry and fish. When you’re cooking try to use olive oil. Hope this helps!