The 7 Nutrient-Dense Foods for Keto

Keto Foods
Keto Foods

Looking for Keto Foods ??

Watch the whole video from the experienced user who explains in detail below.

Learn more about the nutrients you desperately need, as well as these important nutrient-dense foods!

0:00 Nutrients on keto
3:00 Trace minerals
3:33 Iron
4:50 Antioxidants and phytonutrients
5:25 A few of the most nutrient-dense foods

Today I want to cover the top nutrient-dense foods on keto. Certain nutrients are very easy to get, but some are very difficult. Out of all of the nutrients, the one that might be hardest to get is vitamin D. It’s actually next to impossible to get the vitamin D you need from food alone. On the flip side, vitamin K1 is probably one of the vitamins that’s easiest to get. Vitamin B6 is also pretty easy to get.

It can be difficult to get the amount of potassium you need unless you consume a lot of vegetables (at least 7 cups per day). However, you can also get some potassium from meats. Magnesium is another one that many people are deficient in, but if you’re consuming enough vegetables, you’re going to get magnesium.

When getting vitamin A, you need to make sure you’re getting plenty of the active form (retinol) and not just pre-vitamin A. Pre-vitamin A is found in vegetable sources like spinach and kale. A few great sources of the active form of vitamin A are organ meats and egg yolks. Omega-3 fatty acids can also be difficult to get unless you’re consuming foods such as fatty fish, organ meats, or grass-fed animal products.

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Many people are deficient in trace minerals. Unless you consume foods like sea kelp or shellfish, you may not get enough trace minerals. However, there are a good amount of trace minerals in organ meats.

The most bioavailable iron is from animal products. Animal products are also a good source of vitamin B12. Vegetables and berries are good sources of vitamin C.

A few great sources of antioxidants and phytonutrients are garlic, many spices and herbs, and classes of vegetables like cruciferous.

7 nutrient-dense foods:
1. Organ meats
2. Shellfish
3. Salmon
4. Cruciferous vegetables
5. Salad (at least 7 cups)
6. Grass-fed meat
7. Eggs

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! You may want to include these 7 nutrient-dense foods in your diet.


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40 thoughts on “The 7 Nutrient-Dense Foods for Keto”

  1. Okay, other than seek help what about other seaweeds? Don’t mean to ask a stupid question but hijiki? Wakame… those for example are usually in my cabinet and usually in my refrigerator ready to pop in to whatever I have cooked up!?

  2. Thank you for the great video dr Berg! One question – isn't there a good amount of healthy iron in beetroot?

  3. Hello Doctor. When you mentioned Vitamin C I noticed you mentioned a good source is from vegetables because of the high fibre content. You've mentioned certain fruits in other videos because of the high fibre content along with the need for citrus; Lemons, Oranges Avocadoes. What of Banana when they are green for a source of Potassium? I've downloaded your cheat sheets which are really handy as the place to start with a Keto Diet. Otherwise there are a lot of video's to go through and it can get confusing or seem contradicting. Just to add. I like drinking Cider vinegar or somthing sour like Lemons or an un-ripe orange as it curbs the urge for sweet things; biscuits cakes and so on. Thank you Doctor.

  4. Hey Dr. Berg what would you recommend as an alternative for someone with gout who should avoid consuming organ meats?

  5. Is there a food product service which contains all the recommended daily vitamin and minerals? Also I have found that I get so tired unless I consume an adequate amount of vegetable carbs daily. I have Hashimotos thyroiditis (on 60 mg Armour) and I can't convert T4 to T3 without carbs and insulin. How many carbs would I need in a day?

  6. Brain of cows, sheep, goats etc is not good to eat. Growing up we were forbidden from eating brain and the spinal cord of animals; we were taught to remove and discard the spinal cord in our steaks.

  7. Informative, but hard to remember all this and it seems as if you can’t can’t eat a lot of variety. I don’t eat much carbs or fruit due to carbs and sugar but I do eat some in vegetables. I’m not perfect.

  8. You can get all you need from foods (meat, fruits and vegetables) plus fresh air and sunshine.

  9. Is beef liver (vital protein brand) a good supplement to take because I don’t like the taste of the actual meat?

  10. I really want to do this but I’m currently a college student and I have a limited budget. Any advice?

  11. Dr.Berg why do i hv difficulty in consuming eggs? I used to eat lots of eggs when i was younger. But now I get body aches n pain when i take eggs. Pls explain.

  12. This video horrifies Vegans…especially the emphasis on the most nutrient dense and bio-available forms of vitamins and minerals that are scarce in nearly all vegetables only to be found in organ meats such as kidneys, liver, brain and heart lol the poor Vegans weep for the animal and their insides! Do the Vegans realise how many animals themselves are born and raised to be carnivores for their very survival? Disrupting the food chain and depriving animals from eating other animals may end up causing extinction, do the Vegans also disagree with this and if not why do they hold us humans to a higher standard? Are we not all animals at the end of the day? Does the mass reproduction of animals not guarantee that they are safe from extinction at least? Dr. Berg you gotta help me out here, these Vegans just don't seem to understand that we NEED animals in order to live healthy and avoid developing conditions and disease potentially causing early death, it's what we were made to survive on just like other animals so why must everyone be Vegan to these people!?

  13. Will soaking walnuts to remove the bitter taste remove it’s nutrient profile as well?

  14. Thank you Dr. Berg. I used to drink green tea all day long and now I have to stop after this video.

  15. Thank you Dr Berg. You are helping people to have a more energy and enjoyable life.🙏

  16. Coming here from your pregnancy video but I've read offal is not particularly safe whilst pregnant. Please can you advise?

  17. Thanks for this,so how often its good to take spinach then? Because i have taken it everyday in my smoothie raw because though it was good for u🧐

  18. I was on Keto in 2019 for 10 months and lost 50 lbs. Unfortunately I was unable to sustain it because it is a very hard diet to keep going with a young family. Meal prep took up a lot of the time also but there were definite benefits from Keto. I'd like to get back into it.

  19. I have a severe fish/shellfish allergy like 2% of the populace. What can I use in place of fish, fish oil and sea weed or algae (which often contains micro crustaceans)? Thanks.

  20. i am just curious about what you said that fruits contain lot of sugar, isn't that sugar fructoze which is not cancerogenous.

  21. I bought 12 tins of those Icelandic Cod livers from Amazon on the basis that they can't be too nasty and even if they were I could hold my nose and treat them as medicine. But I was so pleased when I tried a tin on some of your toasted Keto bread. They are lovely. Not fishy (not that there's anything wrong with fishy) and not strong in any way. I would say they have a very enjoyable. delicate taste and so does of course the oil that they come in which is great on the bread. I don'y think anyone could dislike them because there's simply nothing to dislike. When these eleven are gone, I will buy another 12 without a second thought. So thanks for introducing me to something new, apparantly very healthy and really very enjoyable. Every day is a school day.

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