The top 5 food sources of iodine per serving? 1. 1 cup kelp 52,332% DV 2. 1 cup wakame 2,198% DV 3. 4 oz haddock 328% DV 4. 4 oz crab 168% DV 5. 4 oz shrimp 161% DV Seafood and seaweed take the lead here. Have you ever tried sea vegetables like kelp or wakame?

Zinc plays a key role in thyroid hormone production, and deficiency can contribute to hypothyroidism. Good sources of zinc include red meat, some organ meats seafood, eggs, legumes, nuts & whole grains. Are you getting in enough zinc foods?

Meeting nutrient needs doesn’t just lower disease risk; it also promotes day-to-day well-being. Optimal nutrient intake improves energy levels, mood, cognitive function, and sleep quality, providing the foundation for a vibrant, fulfilling life.

The Nutrivore Score, a simple, objective tool that helps you see how nutrient-rich a food is compared to its calories. It takes into account 33 essential nutrients, scoring foods higher when they offer more vitamins, minerals, fiber, protein, and beneficial phytonutrients per calorie.

The top 5 food sources of fiber per serving? 1. 1 cup passion fruit 88% DV 2. ½ cup cooked pigeon peas 55% DV 3. 1 cup kumquats 52% DV 4. 1 oz cocoa powder 37% DV 5. 1 oz tigernuts 36% DV Sweet, savory, and even chocolatey options. Which of these would you add to boost your fiber?

Selenium supports thyroid hormone activation and may help reduce autoimmune activity in Hashimoto’s and Graves’ disease. Top food sources include Brazil nuts, seafood, organ meats, muscle meats, and mushrooms such as shiitake and button varieties. Do you eat any of these foods often?

What am I working on for my Substack this week? How vitamin B5 reduces migraine headache frequency and severity! As a migraine sufferer (what scientists sometimes call a migraineur, ooh la la, sounds so fancy!)

Meet the 12 Nutrivore Foundational Foods! Nutrivore takes a science-backed approach and groups foods into “food families” that each supply a unique collection of essential nutrients. This lets you build your meals with confidence, knowing you’re supporting your body in every way it needs.

The top 5 food sources of choline per serving? 1. 3.5 oz beef kidney 58% DV 2. 2 large eggs (100 g) 53% DV 3. 3.5 oz liver 48% DV 4. 3.5 oz giblets 27% DV 5. 4 oz salmon 22% DV Eggs aren’t the only choline stars. Were you surprised to see organ meats top the list?

Adequate iron supports thyroid function by helping maintain normal thyroid hormone levels and reducing the risk of autoimmune thyroid disease. Heme iron–rich: liver, red meat, shellfish. Non-heme: dark leafy greens, legumes & blackstrap molasses. Are you getting in enough iron rich foods?

Ready to go deeper and really nerd out on nutrients? Nutrivore Super Nerds is the ultimate nutrient deep dive. You get a monthly Nutrivore e-books, a weekly podcast. It is like having an ongoing nutrition class that keeps building your knowledge month after month. www.patreon.com/c/nutrivore

Legumes, like lentils, chickpeas, soybeans and black beans, are great sources of fiber, vitamin B1, vitamin B2, vitamin B6, biotin, folate, copper, iron, magnesium, manganese, phosphorus, potassium, selenium and zinc! Are bean something your include daily into your diet?

Iodine is essential for thyroid hormone production, but must be consumed in an appropriate range to avoid both hypo- and hyperthyroid effects. Top food sources include sea vegetables, seafood, eggs, dairy products & iodized table salt. Do you eat sea veggies regally?

Research shows that higher dietary diversity is linked to lower risk of heart disease, cancer, diabetes, and even early death. The more unique foods you regularly eat, across all food families, the stronger your protection.

Vitamin A supports healthy thyroid hormone production by improving iodine use, regulating TSH, and helping maintain normal thyroid gland structure. The richest sources are liver, cod liver oil, egg yolks, grass-fed high-fat dairy products, and seafood. Are you enjoying enough vitamin A rich foods?

Nearly everyone is falling short of meeting their nutritional needs. For 4 essential nutrients, 90% or more of Americans fail to get the daily value from the foods they eat. For 10 essential nutrients, half or more of Americans fall short of meeting their nutritional needs youtu.be/yGj40jNiHfk?si

The three major types of carbohydrates? Sugars digest quickly. They include natural sugars (fruit, dairy) and added sugars (table sugar, syrups). Starches provide steady energy and promote fullness. Think potatoes, lentils, and whole grains.

The top 5 food sources of vitamin K per serving? 1. 2 cups dandelion greens 714% DV 2. 2 cups chard 498% DV 3. 2 cups collard greens 262% DV 4. 2 cups beet greens 253% DV 5. 2 cups spinach 241% DV Greens are clearly the winners here. Do you have a favorite leafy green in your meals?

Fruit are rich sources of diverse fiber types and a vast array of phytonutrients in addition to vitamin C and copper, with many also being a good source of B-vitamins, vitamin K, manganese, magnesium & potassium. Do you eat fruit daily? What are your go-to fruits?

Short Chain Fatty Acids (SCFAs) regulate glucose metabolism by improving insulin secretion (via GLP-1), lowering hepatic glucose production, reducing oxidative stress, and improving insulin sensitivity.

When we don’t get enough of the vitamins and minerals essential to health, our biological systems lack the resources they need to function optimally. The impact of nutrient insufficiencies on disease risk is gradual and less direct than diseases of malnutrition.

When it comes to fats, focus on the ones that nourish your brain, support your heart and help your body thrive. These include oleic acid, EPA and DHA (omega-3s from seafood), ALA (omega-3s from plants), and linoleic acid (an omega-6 fat with a very unfair reputation).

The top 5 food sources of potassium per serving? 1. ½ cup cooked soybeans 36% DV 2. ½ cup cooked pigeon peas 30% DV 3. 1 cup cubed yams 26% DV 4. ½ cup raisins 23% DV 5. ½ cup sun-dried tomatoes 20% DV Beans, roots, fruits, and even tomatoes make the list. Which one do you enjoy most often?

Veggies are rich sources of fiber, phytonutrients, vitamin C, vitamin K, manganese & copper, with many also being abundant in B-vitamins, potassium & magnesium. How many serving of veggies do you eat a day? One serving is about the size of your fist raw, so you might be eating more than you think!

The top 5 food sources of zinc per serving? 1. 4 oz oysters 327% DV 2. 3.5 oz beef 44% DV 3. 4 oz crab 43% DV 4. ½ cup cooked soybeans 41% DV 5, 3.5 oz liver 41% DV Oysters are in a league of their own, but there’s a solid mix of options here. Which would you pick first?

Want to support science-based, nutrient-focused nutrition? Join the Patreon as a Nutrivore Fan! For about the cost of a cup of coffee, you get a weekly podcast episode, a welcome gift of 5 Nutrivore Guides & more! It is a simple way to keep learning & support my work. www.patreon.com/c/nutrivore/

Ranking nutrient density of nuts Nutrivore Scores: Brazil Nuts 694 Walnuts 303 Hazelnuts 292 Pistachio 265 Pecans 221 Cashews 203 When it comes to selenium, Brazil nuts reign supreme! A single nut provides 175% of the recommended daily intake! So it’s prudent to not go too nuts on Brazil nuts.

Higher linoleic acid intake is associated with improved insulin sensitivity and reduced diabetes risk. Top food sources include soybean, corn, sunflower, canola, safflower oils, grains, soybeans, nuts, seeds & grain-fed animal products. Yet another reason to add nuts and seeds!

Nerding out @drsarahballantyne.bsky.social #nutrivore #antidiet

Having my weekends off social media has been such a needed balance. Hope you find some offline time too. See you Monday.

EPA and DHA may improve glucose control, lower fasting glucose, insulin, and HbA1c, and reduce inflammation. Top food sources include salmon, herring, mackerel, sardines, menhaden, algae, cod liver oil, and shellfish such as mussels, crab, oysters, and squid. Do you eat seafood regularly?

The top 5 food sources of vitamin D per serving? 1. 4 oz eel 134% DV 2. 1 cup maitake mushrooms 108% DV 3. 4 oz Atlantic mackerel 93% DV 4. 4 oz swordfish 80% DV 5. 4 oz salmon 71% DV A mix of seafood and fungi made the list. Did any of these surprise you?

A 2022 umbrella review analyzed data from 37 million people and found that colorful plant foods positively impact 42% of health outcomes, including better metabolic health, lower inflammation, reduced disease risk, and even longevity!

Nutrivore redefines what it means to eat well, moving away from typical diet culture. This flexible approach makes it easy to build a diet that’s satisfying & sustainable. Get the Beginner's Guide to Nutrivore when you sign up for my free newsletter on Substack www.nutrivorenewsletter.com

The 5 foods to add to your diet Vegetables Fruit Nuts and seeds Legumes Seafood These food families each have something uniquely beneficial to offer us and we maximize both our nutrient density and health benefits when we focus on these foods as the foundation of our diet.

The top 5 food sources of calcium per serving? 1. 4 oz canned sardines (with bones) 34% DV 2. 1 cup cassava 28% DV 3. 1 cup yogurt 26% DV 4. 1.5 oz hard cheese 25% DV 5. 1 cup kefir 24% DV Not just dairy! Some surprising plant and seafood sources made the cut. Which one do you eat most?

Letting go of restriction is one of the most impactful mindset shifts you can make. Research shows that rigid food rules and overly restrictive diets can actually harm your relationship with food over time. They increase the risk of weight cycling, disordered eating, and guilt-driven choices.

At its core, Nutrivore is about adding nutrient-dense foods that support health and reduce the risk of chronic diseases while embracing food for enjoyment, traditions & convenience. Get the Beginner's Guide to Nutrivore when you sign up for my free newsletter on Substack www.nutrivorenewsletter.com

Berries like strawberries, blueberries, and raspberries provide fiber, vitamin C, manganese, and anthocyanins. Many also supply copper, vitamin K, folate, and polyphenols. A good goal is 3 servings per week (1 cup fresh or ½ cup frozen per serving) What berries are your favorites?

Zinc supports insulin synthesis, storage, and signaling, and supplementation improves glycemic control and reduces HbA1c in deficiency. Good food sources include red meat, organ meats, seafood, eggs, legumes, nuts, whole grains & fortified cereals. What zinc rich foods do you eat most often?

The top 5 food sources of iron per serving? 1. ½ cup cooked soybeans 81% DV 2. 3.5 oz liver 74% DV 3. 1 cup coconut milk or cream 36% DV 4. 4 oz octopus 34% DV 5. 4 oz oysters 33% DV Plant and animal sources both made the list. Which one would you try first?

Fruit often gets lumped in with vegetables, but it deserves its own spotlight. Studies show that fruit can help improve digestion and reduce symptoms of constipation, IBS, and IBD. It also lowers the risk of heart disease, high blood pressure, and stroke.

Citrus fruits are high in vitamin C and provide fiber, folate, potassium, and flavonoids. Many also contain calcium, magnesium, and pectin fiber. A good goal is 3 servings per week (1 medium fruit or 1 cup raw per serving). What citrus fruits are your favorites?

Manganese influences glucose metabolism & insulin secretion, with higher intake linked to significantly lower diabetes risk. Top food sources include seafood, nuts & seeds, sweet potatoes, legumes, leafy greens, tea, cruciferous vegetables & whole grains. Do you eat some of these foods regularly?

The top 5 food sources of magnesium per serving? 1. ½ cup cooked soybeans 62% DV 2. 1 oz hemp seeds 47% DV 3. 1 oz pigeon peas 45% DV 4. 1 oz pumpkin seeds 39% DV 5. 1 oz cocoa powder 33% DV Did any of these surprise you?

When it comes to vegetables, how much is enough? Research shows that 5 servings a day is a great target for supporting overall health. That is why Nutrivore sets the goal at 5 servings per day. But here’s the thing: you don’t have to get there overnight.

Leafy greens like spinach, kale, and Swiss chard provide fiber, folate, vitamin K, vitamin C, and carotenoids. Many also contain magnesium, manganese, calcium, and potassium. A good goal is 5 servings per week (2 cups raw or ½ cup cooked per serving) All greens count, even iceberg lettuce!

Diabetics commonly have magnesium deficiency, which worsens insulin resistance. Top food sources include leafy greens, nuts and seeds, fish, legumes, whole grains, cocoa, avocados, spices & low-fat dairy. Are you getting in enough magnesium rich foods?

I’m off social for the weekend. See you Monday. In the meantime enjoy this week’s conversation. youtu.be/btt3sDSLpYQ

By focusing on an eating nutrient dense meals, we leave plenty of room within our energy requirements for the treats, cultural foods, and comfort foods. And by including then as part of our plan, it helps us making healthy eating something we can stick with long term. Joy is an important nutrient!