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Now onto the show…
Nutritionist Georgia Lienemann’s passion for superfoods is so infectious and it’s not what you think when you hear that word. We talk Natto, Liver, Heart and Marrow – Why they are unbelievable powerhouses for our health and how to easily incorporate them into our weekly planning. Getting a super clear understanding on the vital need for K2 and its role in transporting minerals to where they’re needed is a brilliant look at how a few tiny changes to the weekly meal planning, can pay off big dividends in your preventative health strategy. I hope you enjoy the show!
Here’s a little snapshot of the juicy bits in today’s episode…
- The key nutrients that tend to be overlooked even in what would be considered a “typically healthy” diet are vitamin A, D and K2. They are fat solubles vitamins, essential to absorb minerals. Our mineral absorption is inhibited if we don’t have enough of these nutrients. Minerals are important to activate the water soluble vitamins which are all the B vitamins and vitamin C. People on a vegan or low fat diet should pay particular attention to these key nutrients and supplement accordingly.
- If you’re eating seafood, you’re probably getting enough vitamin D from food. If you’re eating egg yolks, butter, dairy and cod liver oil they’re all a great source of vitamin A. However K2 is one of the vitamins where we have a widespread efficiency.
- It’s important to distinguish between vitamin K1 which was initially identified for its role in blood clotting and vitamin K2 which helps shuttle calcium into the bones. If there’s not enough vitamin K2 in the body, the calcium will end in the arteries, in the joints or end up as kidney stones instead of going to the teeth and bones. We naturally convert K1 into K2 in the body but not to the level that we need. Studies show that pretty much all children and people over 40 are deficient however we can’t do a specific test for it. We go by specific markers such as % of inactive onset-calcium in the body and tissues.
- There are lots of traditional foods that contain great amounts of the key nutrients including vitamin K2. One in particular is off the charts, it’s called Natto. It’s a fermented soy bean that is a powerhouse of nutrition, the richest source of vitamin K2: two teaspoons would give a full day supply and 50g is a week’s serve. Mixing with anything sour or salty (sauerkraut for example) or some grains will help mask the potent taste. You can also cook it and the vitamin K2 will still be intact. Goose liver pate is the next superfood that will give you a good amount of vitamin K2. Hard cheeses will provide a small amount too but not enough to meet the daily requirement on their own.
- Only go for local and fresh seafood where you live. Sardines and smaller oily fish in general are more sustainable and a great source of vitamin D. Only three oysters will provide more than the daily requirement of zinc and B12. If you can learn to shuck oysters you can use a couple a day as a zinc supplement at home. You can also preserve fresh oysters in kimchi to eat them all year round. Baby octopus is another sustainable option: one serving (100g) of octopus gives you 6 days worth of B12. For anyone low in B vitamins octopus is a great food, especially for pre-conception or during pregnancy.
- In order to absorb the nutrients adequately, we need to boost our enzyme production and digestive health. Papaya, green mango have wonderful amounts of digestive enzymes. The biggest thing is also relaxing at meal times to get the juices flowing, three big breath before digging into a plate can work wonders. Chewing the food slowly and making sure it’s all well mixed up with saliva also helps digest better.
- Marrow contains a lot of immune boosting and anti-inflammatory agents called AKGs. It’s a wonderful fertility food too and has been used in certain countries as part of cancer treatment. It contains Adiponectin hormone that helps regulate fat and blood sugar levels. You can make marrow custard by boiling some of the bones to get the marrow out and put it into custard or anything else really. A little serving once or twice a week is a good amount to add to your diet.
- One serving of liver (100g) contains about 5 times the daily requirement of vitamin A. Eating it once or twice a week is ideal. It is one of the most revered food for pre-conception and mothers. It is a powerhouse packed with iron, B vitamins and selenium. Just adding liver in will give you the nutrient requirements you need for a week.
- Heart meat is much higher in protein than regular meat. Chicken heart is an easy one to start with as it’s very tasty and easy to handle. Organ meats can be had once a week and will give a whole host of nutrients. Tongue is the most tender and tasty organ meat although it doesn’t have as many nutrients. Brain has a lot of vitamin C, 40% of daily requirements in a serving of brain. It also contains four times the daily requirements of B12 and a 20/1 ratio of omega 3 to omega 6.
And here are a few extra important links:
You can find out more about Georgia Lienemann’s work and her nose-to-tail philosophy on her website www.stirringchange.com
Follow Georgia’s adventures on Facebook
Dr Chris Masterjohn’s website: the world authority on vitamin K2.
And this is the link to my fool proof chicken liver pate recipe!
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Enjoy the show and thanks again for taking the time to rate and review the show – it’s like tipping the bartender and it means the world.
Low Tox. Happy us. Happy planet