chrispatrick on Nostr: They spend billions selling you supplements, skincare, and expensive biohacks. But ...
They spend billions selling you supplements, skincare, and expensive biohacks.
But the best sources of nutrients aren’t found in bottles or labs.
Here’s the real health guide, the top 3 natural sources of key nutrients by content & bioavailability.
1/ Antioxidants & Cellular Defence
• Most powerful? Subcellular Melatonin (Sunlight) & Grounding
• Astaxanthin – Salmon
• Beta-Carotene – Carrots, Sweet Potatoes, Pumpkin
• Glutathione – Beef Liver, Avocado, Asparagus
• Quercetin – Onions, Apples, Berries
• Resveratrol – Red Grapes, Blueberries, Dark Chocolate
• Sulforaphane – Broccoli, Kale, Brussels Sprouts
2/ Brain Health
• Choline – Egg Yolks, Liver, Beef
3/ Essential Fats
• DHA (Omega-3) – Mackerel, Sardines, Anchovies
• EPA (Omega-3) – Salmon, Mackerel, Sardines
• Omega-6 – Chicken, Pork, Walnuts
4/ Eye Health
• Lutein & Zeaxanthin – Eggs, Spinach, Red Peppers
5/ Gut Health
• Probiotics – Yogurt, Kefir, Sauerkraut
• Prebiotics – Chicory Root, Artichoke, Garlic
6/ Joint, Skin & Tissue
• Collagen – Bone Broth, Chicken Skin, Fish Skin
• Glucosamine & Chondroitin – Chicken, Beef, Pork Cartilage
• Hyaluronic Acid – Bone Broth, Chicken Skin, Organ Meats
7/ Mitochondrial & Energy Metabolism
• ALA (Alpha-Lipoic Acid) – Beef, Lamb, Liver
• Beta-Alanine – Turkey, Chicken, Beef
• CoQ10 – Beef Heart, Sardines, Mackerel
• Creatine – Red Meat, Fish, Poultry
• L-Carnitine – Beef, Lamb, Dairy
• NAC (N-Acetyl Cysteine) – Poultry, Eggs, Garlic
• Polyphenols – Olives, EVOO, Dark Chocolate
• Taurine – Shellfish, Dark Meat Poultry, Beef
• Spermidine – Natto, Mushrooms, Aged Cheese
8/ Essential Minerals
• Calcium – Eggshells, Dairy, Sardines (bones included)
• Copper – Liver, Oysters, Dark Chocolate
• Iodine – Seaweed, Cod, Dairy
• Iron (Heme) – Red Meat, Liver, Shellfish
• Manganese – Pineapple, Nuts, Mussels
• Magnesium – Mineral Water, Mackerel, Dark Chocolate
• Phosphorus – Meat, Dairy, Fish
• Potassium – Beet Greens, Coconut Water, Salmon
• Selenium – Brazil Nuts, Tuna, Kidney
• Sulphur – Garlic, Onions, Cruciferous Vegetables
• Zinc – Oysters, Red Meat, Pumpkin Seeds
9/ Protein
• Complete Protein Source – Beef, Poultry, Fish
• On-The-Go – Beef Biltong, Greek Yogurt, Canned Tuna
10/ Sleep
• Melatonin – Sunlight (morning & throughout the day) + Dim Evenings
11/ Vitamins
• Vitamin A (Retinol) – Liver, Egg Yolks, Butter
• Vitamin B1 (Thiamine) – Pork, Macadamia Nuts, Salmon
• Vitamin B2 (Riboflavin) – Liver, Eggs, Dairy
• Vitamin B3 (Niacin) – Beef, Chicken, Tuna
• Vitamin B5 (Pantothenic Acid) – Liver, Eggs, Avocados
• Vitamin B6 (Pyridoxine) – Chicken, Bananas, Potatoes
• Vitamin B7 (Biotin) – Eggs, Liver, Nuts
• Vitamin B9 (Folate) – Liver, Asparagus, Eggs
• Vitamin B12 (Hydroxocobalamin) – Liver, Clams, Sardines
• Vitamin C – Acerola Cherries, Kiwi, Bell Peppers
• Vitamin D – Sunlight (UVB Exposure), Cod Liver Oil, Salmon
• Vitamin E – Eggs, Almonds, Sunflower Seeds
• Vitamin K2 – Natto, Goose Liver, Hard Cheese
Best sources
Dark Chocolate = Organic Minimal Heavy Metals
Dairy = Unpasteurised
Eggs & Poultry = Pasture Raised
Fish = Wild Caught
Fruit & Veg = Organic
Meat = Grass Fed
Nuts & Seeds = Soaked & Activated
Olive Oil = Cold-Pressed Extra Virgin
Pork = Low PUFA, Pasture Raised
Base your health on Sunlight, Sleep, Movement & Training, Meat, Offal, Seafood, Eggs, Dairy
Throw in some Fruit, Vegetables, Nuts, Seeds, Spices, Grounding & Cold Exposure.
Stop wasting money your money.
Save this.
Build your health on solid foundations.
But the best sources of nutrients aren’t found in bottles or labs.
Here’s the real health guide, the top 3 natural sources of key nutrients by content & bioavailability.
1/ Antioxidants & Cellular Defence
• Most powerful? Subcellular Melatonin (Sunlight) & Grounding
• Astaxanthin – Salmon
• Beta-Carotene – Carrots, Sweet Potatoes, Pumpkin
• Glutathione – Beef Liver, Avocado, Asparagus
• Quercetin – Onions, Apples, Berries
• Resveratrol – Red Grapes, Blueberries, Dark Chocolate
• Sulforaphane – Broccoli, Kale, Brussels Sprouts
2/ Brain Health
• Choline – Egg Yolks, Liver, Beef
3/ Essential Fats
• DHA (Omega-3) – Mackerel, Sardines, Anchovies
• EPA (Omega-3) – Salmon, Mackerel, Sardines
• Omega-6 – Chicken, Pork, Walnuts
4/ Eye Health
• Lutein & Zeaxanthin – Eggs, Spinach, Red Peppers
5/ Gut Health
• Probiotics – Yogurt, Kefir, Sauerkraut
• Prebiotics – Chicory Root, Artichoke, Garlic
6/ Joint, Skin & Tissue
• Collagen – Bone Broth, Chicken Skin, Fish Skin
• Glucosamine & Chondroitin – Chicken, Beef, Pork Cartilage
• Hyaluronic Acid – Bone Broth, Chicken Skin, Organ Meats
7/ Mitochondrial & Energy Metabolism
• ALA (Alpha-Lipoic Acid) – Beef, Lamb, Liver
• Beta-Alanine – Turkey, Chicken, Beef
• CoQ10 – Beef Heart, Sardines, Mackerel
• Creatine – Red Meat, Fish, Poultry
• L-Carnitine – Beef, Lamb, Dairy
• NAC (N-Acetyl Cysteine) – Poultry, Eggs, Garlic
• Polyphenols – Olives, EVOO, Dark Chocolate
• Taurine – Shellfish, Dark Meat Poultry, Beef
• Spermidine – Natto, Mushrooms, Aged Cheese
8/ Essential Minerals
• Calcium – Eggshells, Dairy, Sardines (bones included)
• Copper – Liver, Oysters, Dark Chocolate
• Iodine – Seaweed, Cod, Dairy
• Iron (Heme) – Red Meat, Liver, Shellfish
• Manganese – Pineapple, Nuts, Mussels
• Magnesium – Mineral Water, Mackerel, Dark Chocolate
• Phosphorus – Meat, Dairy, Fish
• Potassium – Beet Greens, Coconut Water, Salmon
• Selenium – Brazil Nuts, Tuna, Kidney
• Sulphur – Garlic, Onions, Cruciferous Vegetables
• Zinc – Oysters, Red Meat, Pumpkin Seeds
9/ Protein
• Complete Protein Source – Beef, Poultry, Fish
• On-The-Go – Beef Biltong, Greek Yogurt, Canned Tuna
10/ Sleep
• Melatonin – Sunlight (morning & throughout the day) + Dim Evenings
11/ Vitamins
• Vitamin A (Retinol) – Liver, Egg Yolks, Butter
• Vitamin B1 (Thiamine) – Pork, Macadamia Nuts, Salmon
• Vitamin B2 (Riboflavin) – Liver, Eggs, Dairy
• Vitamin B3 (Niacin) – Beef, Chicken, Tuna
• Vitamin B5 (Pantothenic Acid) – Liver, Eggs, Avocados
• Vitamin B6 (Pyridoxine) – Chicken, Bananas, Potatoes
• Vitamin B7 (Biotin) – Eggs, Liver, Nuts
• Vitamin B9 (Folate) – Liver, Asparagus, Eggs
• Vitamin B12 (Hydroxocobalamin) – Liver, Clams, Sardines
• Vitamin C – Acerola Cherries, Kiwi, Bell Peppers
• Vitamin D – Sunlight (UVB Exposure), Cod Liver Oil, Salmon
• Vitamin E – Eggs, Almonds, Sunflower Seeds
• Vitamin K2 – Natto, Goose Liver, Hard Cheese
Best sources
Dark Chocolate = Organic Minimal Heavy Metals
Dairy = Unpasteurised
Eggs & Poultry = Pasture Raised
Fish = Wild Caught
Fruit & Veg = Organic
Meat = Grass Fed
Nuts & Seeds = Soaked & Activated
Olive Oil = Cold-Pressed Extra Virgin
Pork = Low PUFA, Pasture Raised
Base your health on Sunlight, Sleep, Movement & Training, Meat, Offal, Seafood, Eggs, Dairy
Throw in some Fruit, Vegetables, Nuts, Seeds, Spices, Grounding & Cold Exposure.
Stop wasting money your money.
Save this.
Build your health on solid foundations.