What are the most micronutrient dense foods to eat? How much should you eat? Despite concerted efforts to improve diet quality and reduce malnutrition, micronutrient deficiencies remain widespread even on keto or keto-carnivore diets, especially among population groups with increased needs, where diets are often inadequate in iron, zinc, folate, vitamin A, calcium, and vitamin B12, including athletes and muscle-eating carnivores. There is a need to understand the density of these micronutrients and their bioavailability across diverse foods and the suitability of these foods to help meet requirements for populations with high burdens of micronutrient malnutrition.
The list below identifies the top food sources of these commonly lacking micronutrients, which are essential for optimal health, to support efforts to reduce micronutrient malnutrition among keto-carnivores. We have rated foods according to their micronutrient density.
The top sources of priority micronutrients are animal organs particularly liver, small fish that include the majority of the fish including bones, bivalves, crustaceans, goat, beef, eggs, milk, canned fish with bones, mutton, and lamb. Dark green leafy vegetables, avocados, tree nuts, olives and tomatoes. Full cream milk (or whole milk with added heavy cream), particularly goat milk and high fat cheese, and pork are also good sources, and to a lesser extent, full cream plain yogurt, fresh fish, pulses, teff, and canned fish without bones.
This list provides insight into which foods to prioritize to fill common micronutrient gaps and reduce micronutrient malnutrition when following a keto-carnivore diet as a way of life.
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Research Discussed...
Priority micronutrient density in foods: DOI: https://doi.org/10.21203/rs.-701840/v2
Global Alliance for Improved Nutrition https://orcid.org/0000-0002-0398-9825

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