essential nutrients

Most important nutrients

Conventional elements of adequate nutrition are divided in 3 groups: Proteins, Fats, Carbohydrates. Most diets for health or weight loss are based on different variations of these three groups. However, the human body is more complicated than that. We are made of organic chemicals, just like topsoil or any other complex organic matter. Minerals are the building blocks of our chemistry. Specific combinations and types of these chemicals are required for sustaining life and good health. The state of chronic illness is a perpetual manifestation of a long term nutrient mis-allocation that leads to a deficiency and organ break down.

Your choice of food, stress levels, quality and frequency of physical exercise, quality of air and light significantly affect your body's delicate chemical balance. Prolonged or incorrect use of medications can cause severe side effects and keep you from complete recovery. Fortunately with recent advancements of laboratory testing it had become possible to successfully identify the depleted elements. Consult a qualified and knowledgeable nutritionist or integrative physician to assure the correct tests interpretation and to develop a protocol of highly assimilated forms of nutrients complementary to your specific goals and biochemistry.
Most important, but often deficient minerals are:


Best food sources:
Dairy, Gelatin, Greens, Figs, Egg Yolk. Vitamin D is necessary for adequate absorption, as well as strength training exercise.


Best food sources:
Figs, Celery, Broccoli, Olives, Greens, Sea salt.


Best food sources:
Leafy Greens, Blackberries, Apples, Pears, Coffee.


Best food sources:
Sea Weed, Dulse, Artichoke, Asparagus, Dark Leafy Greens, Seafood. Vitamin A is necessary for adequate absorption.


Best food sources:
Alfalfa and other Sprouted Seeds, Eggs.


Best food sources:
Potato skins, Beet greens, Carrot tops, Root vegetables, Figs, Apricots, Orange.


Best food sources:
Seafood, Pumpkin seeds.


Best food sources:
Brewer's yeast, Oysters, Liver, Onions, Leafy greens, Cinnamon.


Best food sources:
Brazil nuts, Seafood, Egg yolk.


Best food sources:
Leafy Greens, Pears, Apples, Raisins, Nuts.


Best food sources:
Buckwheat, Sunflower Seeds, Avocado, Kale, Collards.


Best food sources:
Seaweed, Avocado, Cacao Beans, Nuts and Seed, Egg yolks.


Best food sources:
Parsley, Carrots, Garlic, Cabbage, Nuts and Seeds.

Other important elements of nutrition, that are commonly deficient or unbalanced:

Amino Acids

There are 22 Amino Acids creating nearly 50,000 different proteins. 8 of these are considered “essential’, for your body can not make them and must obtain them from food sources. The rest is conveniently manufactured by the human body.
Best food sources:
Root vegetables, dairy, eggs, specific animal flesh, fruit.

Vitamin A

Best food sources:
Fruit, vegetables, animal flesh, Egg yolk.

B Vitmains

Best food sources: Egg Yolk, Fish, Miso, Nutritional Yeast, Vegetables.

Vitamin C

Best food sources:
Acerola Cherry, Pineapple, Kiwi, Tomato, Red Pepper, animal products.

Vitamin D

Best food sources:
UV Sun rays, Mushrooms, eggs.

Vitamin E

Best food sources:
Palm fruit oil, Coconut, Avocado, butter, liver.

Vitamin K

Best food sources:
Egg Yolk, Cheese, Liver, Dark Leafy Greens, Miso.

Vitamin K2

Best food sources:
Natto, Cheese.

Coenzyme Q10

Best food sources:
All heart muscle meat.


Best food sources:
Cocoa, Red Wine, Green Tea, Onions, Chili Peppers, Citrus.


Best food sources:
Palm Oil, Butter, Vegetables, Fruit.


Best food sources:
Green Tea, Red Wine, Cocoa, Olive Oil.

Healthy Fats

Saturated, Limited Monounsaturated:
Olive Oil, Avocado, Coconut, Nuts, Coconut Oil, Palm Oil, Cocoa, Butter*, Ghee*, Animal Fat*

* these fats must come from pasture-fed and wild animals.


Both Soluble and Insoluble fibers are important
Fruit, Root vegetables.

By Eli Katz, NC / 18.03.10

Essential Nutrients