6

votes

What's the smallest set of foods that would cover all micronutrient bases?

Answered on August 19, 2014
Created July 10, 2012 at 12:01 PM

This is more an intellectual exercise than a practical question as I have no intention of limiting my diet to a handful of foods. But, I'm curious. If I were to, say, eat only fatty muscle meat, organ meat, fatty fish, dark leafy greens, and sea vegetables, would my diet include all the vitamins and minerals I'd need to avoid deficiencies?

What's your short list of foods that would cover your nutrient needs?

0382fa263de4c83328dc34a56e25437f

(4238)

on September 07, 2013
at 01:28 AM

Orange juice, really? Could I ask you to share your reasoning on that one?

34cf7065a6c94062c711eb16c0f6adc3

on July 11, 2012
at 05:31 AM

Never heard of the skeletal issues. But yes they had a lot of atherosclerosis. That would be due to the huge amounts of polyunsaturated fats they consume. But the excess Omega3 makes the blood thin and prevents actual incidences.

5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on July 10, 2012
at 07:16 PM

@ben You answered the first question, ingnoring the second question of "[w]hat's your short list of foods that would cover your nutrient needs?" So you succinctly answered half. @Canis Fructose. I also think it's a decent source of magnesium. And it's delicious.

7bf306ada57db47547e9da39a415edf6

(11214)

on July 10, 2012
at 06:57 PM

I think I remember Melissa McEwen saying the idea that eskimos only ate meat was rubbish.

8109fc078d6ff5ff05743d448c2d3849

(90)

on July 10, 2012
at 06:56 PM

I'd think you would want a closer ratio of Omega6:Omega3 fats. For example; a 1:1 rather than a 2.3:1 ratio.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 10, 2012
at 06:38 PM

I was the first answer and mine answers the OP's question succinctly.

61844af1187e745e09bb394cbd28cf23

(11058)

on July 10, 2012
at 03:45 PM

I found this with a quick Google search: http://www.ncbi.nlm.nih.gov/pubmed/9740301

Medium avatar

(3213)

on July 10, 2012
at 03:25 PM

Horrible skeletal health?, not true

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 10, 2012
at 02:17 PM

I down voted this since I didn't even think it addressed the question....Then I undownvoted since I see it technically answers the first question :P.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 10, 2012
at 02:14 PM

I thought the paleo answer was a cow?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 10, 2012
at 01:40 PM

You are not a cat. Felines have up-regulated gluconeogensis pathways, relative to humans. Maybe try adding in some root vegetables for glucose?

1296f5fecd084f101d7c5fbe013f07eb

(1213)

on July 10, 2012
at 01:02 PM

Do you have a source? I mean this in the most genuinely academically curious sort-of-way.

61844af1187e745e09bb394cbd28cf23

(11058)

on July 10, 2012
at 12:58 PM

@Matt: and bone broth.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 10, 2012
at 12:49 PM

Personally, day in and day out, I'd eat: ground beef, spinach, sweet potatoes for most all micronutrients. A little red palm oil for additional vitamin E. And lots of rice, for calories.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 10, 2012
at 12:48 PM

Isn't the paleo answer: just liver. :P

35b2cb4d450e5288895c255dfdfff35d

(5828)

on July 10, 2012
at 12:46 PM

I completely agree. It's a theoretical question, not a practical one.

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6 Answers

5
667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 10, 2012
at 12:23 PM

Yes I think the list you write would provide everything you need.

Those would cover any one's nutrient needs.

I'm not saying your list is wise or going to make you feel great, but I do think that it'd support your nutrient needs.

3
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 10, 2012
at 12:30 PM

An academic exercise, I hope. There's thousands of chemical compounds in foods that likely have health benefits, restricting oneself to a handful of foods isn't necessarily optimal. Nutrition is more than calories, it's more than macronutrients, it's more than micronutrients.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 10, 2012
at 12:48 PM

Isn't the paleo answer: just liver. :P

35b2cb4d450e5288895c255dfdfff35d

(5828)

on July 10, 2012
at 12:46 PM

I completely agree. It's a theoretical question, not a practical one.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 10, 2012
at 02:14 PM

I thought the paleo answer was a cow?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 10, 2012
at 12:49 PM

Personally, day in and day out, I'd eat: ground beef, spinach, sweet potatoes for most all micronutrients. A little red palm oil for additional vitamin E. And lots of rice, for calories.

61844af1187e745e09bb394cbd28cf23

(11058)

on July 10, 2012
at 12:58 PM

@Matt: and bone broth.

1
Cf48df6fbdc7a9880d6e577ce15832c8

(10)

on July 10, 2012
at 06:10 PM

Pumpkin(6.8Kg)+Sardine(210g) cover all the nutrients on a 2200Kcal diet. http://imageshack.us/photo/my-images/254/selection002z.png/

8109fc078d6ff5ff05743d448c2d3849

(90)

on July 10, 2012
at 06:56 PM

I'd think you would want a closer ratio of Omega6:Omega3 fats. For example; a 1:1 rather than a 2.3:1 ratio.

1
Medium avatar

(3213)

on July 10, 2012
at 03:32 PM

-Ruminant fat, meat and organs -Bird eggs -Fatty cold water fish -Mollusks -Leafy greens -lively colored fruits and vegetables -Root, lively colored vegetables

The greater the variety of whole foods you introduce in your diet, the greater the amount of nutrients supply

0
5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on July 10, 2012
at 03:43 PM

I like how basically no one actually answered the question and pointed out something you said in your first sentence. Reading comprehension ftw.

My short list would include: eggs, beef liver, shellfish, mineral water, cocnut oil, oj, and milk.

0382fa263de4c83328dc34a56e25437f

(4238)

on September 07, 2013
at 01:28 AM

Orange juice, really? Could I ask you to share your reasoning on that one?

5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on July 10, 2012
at 07:16 PM

@ben You answered the first question, ingnoring the second question of "[w]hat's your short list of foods that would cover your nutrient needs?" So you succinctly answered half. @Canis Fructose. I also think it's a decent source of magnesium. And it's delicious.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 10, 2012
at 06:38 PM

I was the first answer and mine answers the OP's question succinctly.

-3
241300786a83dcb0360f38414cf8d693

(146)

on July 10, 2012
at 12:38 PM

Without carbs your metabolism will slow down and you won't absorb micronutrients as well. Eskimos had horrible skeletal health.

Medium avatar

(3213)

on July 10, 2012
at 03:25 PM

Horrible skeletal health?, not true

1296f5fecd084f101d7c5fbe013f07eb

(1213)

on July 10, 2012
at 01:02 PM

Do you have a source? I mean this in the most genuinely academically curious sort-of-way.

7bf306ada57db47547e9da39a415edf6

(11214)

on July 10, 2012
at 06:57 PM

I think I remember Melissa McEwen saying the idea that eskimos only ate meat was rubbish.

61844af1187e745e09bb394cbd28cf23

(11058)

on July 10, 2012
at 03:45 PM

I found this with a quick Google search: http://www.ncbi.nlm.nih.gov/pubmed/9740301

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 10, 2012
at 02:17 PM

I down voted this since I didn't even think it addressed the question....Then I undownvoted since I see it technically answers the first question :P.

34cf7065a6c94062c711eb16c0f6adc3

on July 11, 2012
at 05:31 AM

Never heard of the skeletal issues. But yes they had a lot of atherosclerosis. That would be due to the huge amounts of polyunsaturated fats they consume. But the excess Omega3 makes the blood thin and prevents actual incidences.

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