Lewis County Herald - Serving Hohenwald, Lewis County Tennessee Since 1898

Last time you learned that it is wise to avoid processed foods. Did you make any changes in the foods you regularly eat? An example would be to eat a hard boiled egg instead of white bread toast.

PRINCIPLE 2 OF GOOD NUTRITION: High Nutrient Content

The diet of healthy people eating their traditional foods provides many times more fat-soluble vitamins, water-soluble vitamins and minerals than the diet of so called “modern” people.

Why are these nutrients important?

Fat soluble vitamins are A, D, E and K2. They are critical for fertility, preventing birth defects, for bones, blood, eyes and skin, for the immune system, nervous system and endocrine system, for tissue repair, to protect against cancer, and more. Water soluble vitamins are the B vitamins and vitamin C. They are needed for fertility, nerves, skin, eyes, hair, the liver and heart, and mental health, and more. Minerals include calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur and cobalt, copper, iodine, iron, manganese, selenium and zinc. These have many functions, and are essential for growth, maintenance, and repair.

What foods contain the highest amount of these critical vitamins and minerals?

Vitamins A, D and B12 are found only in animal foods. Vegetarians can get them from dairy and eggs. Vegans have no food source for these critical and absolutely necessary vitamins. The most nutrient dense foods include liver and other organ meats, muscle meats, fish, shellfish, fish eggs, egg yolks, and raw dairy – milk, butter, cream and cheese. Other good whole foods, but less nutritious, include fruit, vegetables, and seeds. Seeds include grains, beans, nuts and seeds. Later we will discuss how important it is to prepare seed foods properly to get the most nutrition from them.

Dr. Veronica Tilden is a doctor of osteopathy. Osteopaths are fully licensed physicians, and additionally they learn how to diagnose and treat using their hands. She has helped people regain vibrant health with a holistic approach since 1997, using traditional hands-on osteopathy and lifestyle counseling. (931) 295-3115 or DrVeronicaTilden.com.