organic produceWe strongly recommend that all the produce you eat be organic and, preferably, local. All animal products should come from pastured animals raised organically and humanely.

Tooth structure is mostly calcium, making it critical to remineralization. Good Foods: raw dairy (Sea Breeze Farms on Vashon is a great source), rhubarb, spinach, kale, white beans, pinto beans, red beans, broccoli.

A major structural component in bones and teeth, phosphorous works with calcium to ensure their strength. Good Foods: wild salmon, raw milk yogurt (try making your own!), raw milk, halibut, lentils, beef, turkey, chicken, raw almonds, raw mozzarella.

Magnesium ensures active transport of calcium across cell membranes. Yet because of soil depletion, the nutrient is harder to get enough of from diet alone. Supplementation is a good idea. We like Complete Ascentials™ Magnesium, which is almost 100% absorbed. Good Foods: oat bran, brown rice, spinach, almonds, Swiss chard, lima beans, blackstrap molasses, peanuts, okra, hazelnuts, raw milk, bananas.

Vitamin A
In plants, this antioxidant comes in forms like beta-carotene. Yet only a tiny amount is converted and absorbed as vitamin A. If you get all of your vitamin A from this source, you need to take more. Look for A supplements derived from fish liver oil or Palmitate. Good Foods: carrots, sweet potatoes, pumpkin, spinach, kale and other dark leafy greens, beef, winter squash, milk, herring, mangos, black-eyed peas, cantelope.

Vitamin D3
D3 maintains normal calcium metabolism. Our bodies can synthesize it when exposed to sunlight, but you can also get some through diet. For proper absorption, it needs to be taken with vitamin K2. Here in the Northwest, most of us are low in this nutrient. Have your doctor test to see if you might benefit from taking a supplement like our favorite, Biotics Research Bio-D-Mulsion Forte. Good Foods: pink salmon, sardines, mackerel, fermented fish liver oils.

Vitamin E
Another antioxidant and immune system booster, E supports tissue repair and works with trace minerals to remove metabolic waste from the body. Good Foods: dark leafy greens, raw almonds, sunflower seeds, hazelnuts, peanuts, broccoli, kiwi.

Vitamin K
Critical to the calcium binding function of proteins, K occurs in two forms: K1, synthesized by plants, and K2, found in fish, meat and natto. Since animals synthesize K2 from the K1 in grass, it’s essential to get pastured or grass-fed products. Good Foods for K1: kale, Swiss chard, parsley, spinach, watercress, green leaf lettuce, cooked broccoli. Good Foods for K2: fish, organ meat (liver), chicken, beef, pork, cheese, eggs, butter, fermented vegetables, annatto miso.

This fat-soluble, vitamin-like coenzyme is involved in cellular respiration and generating energy. Good Foods: beef, herring, chicken, rainbow trout, peanuts, sesame seeds, pistachios, broccoli, cauliflower, oranges, strawberries, eggs.

Image by Elina Mark

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