Nourish Your Body Naturally: A Guide to Whole Foods for Vitamins & Minerals
Every week I seem to learn something new that infuriates me, like:
Did you know that most vitamin B1 supplements are made from derivatives of coal tar?
That you can actually extract iron from iron fortified foods with a magnet?
That ascorbic acid (Vitamin C) is made by reacting high fructose corn syrup with sulfuric acid?
I’ve spoken about many of these things in my Instagram stories as I learn them because I really want to make sure that you become educated and empowered as a consumer. This guide is designed to help you make informed choices about your health. Understanding the big difference between whole food nutrients and those found in supplements is crucial, especially when navigating the (extensive) supplement aisles.
WHOLE FOODS vs. SYNTHETIC SUPPLEMENTS
Health supplements are a billion-dollar industry aimed at maximising profit, not supporting your health. In 2018 up to 65% of Australians purchased a vitamin/ mineral supplement, with the most common being Vitamin D, fish oil, Vitamin C, multivitamins and calcium.
Let's look at calcium. Many supplements and fortified foods (like shelf-stable milks) use calcium carbonate, derived from limestone, chalk, or even shells. This is poorly absorbed by the body. Why? Because your body needs other nutrients, like vitamin D and K2, to properly use calcium.
MORE ISN’T ALWAYS BETTER
Now, let’s take a look at a standard multivitamin label. We’re happy when we see 20 ingredients listed because “more is better”, right? If beta-carotene is good for the eyes, then a whole bunch of beta-carotene must be really good for the eyes, right? Or if vitamin C is beneficial for the immune system, a triple mega dose is sure to get rid of this cold ASAP. Unfortunately, no. When it comes to supplements, “more” isn’t always better.
High-dose supplements should NOT be taken unless recommended under medical advice. High-dose supplements can disrupt the delicate balance of nutrients in your body. Whole foods deliver a balanced spectrum of vitamins and minerals in natural quantities, avoiding potential imbalances and stress to the body.
Whole foods provide a natural package of nutrients that work synergistically for optimal health.
SHOULD I THROW OUT SUPPLEMENTS ALTOGETHER?
While whole foods are ideal, there are situations where supplements may be necessary. Vegans, pregnant women, and those with specific health conditions may benefit from personalised guidance from a qualified practitioner.
If you can get a wide variety of vitamins and minerals from eating a diet of whole foods, I think that’s the best way to go - read on to find out how to get the vitamins and minerals your body needs through whole foods. This is a great page to bookmark and come back to; just scroll through to the vitamin/mineral you need more of in your diet.
There are also my favourite (high-quality) supplement recommendations at the end!
VITAMIN A
DEFICIENCY SYMPTOMS - dry skin, trouble conceiving, dry eyes, poor wound healing, breakouts and impaired immunity leading to gastrointestinal and respiratory tract infections.
FOOD SOURCES - interestingly, you won’t get vitamin A from carrots or sweet potatoes since the conversion of beta carotene to the usable form of vitamin A is virtually insignificant. Grass-fed/ organic liver is the best source of bioavailable vitamin A, and an easy way to get a daily dose of liver is through my homemade liver pate. Cod liver oil also provides a potent dose of vitamin A with its cofactors. Pastured, organic egg yolks, ghee and butter also contain some true vitamin A.
REAL FOOD SUPPLEMENTS
Organic Liver Capsules (use ‘JORDIE10’ for 10% off through Cell Squared)
Cod Liver Oil - 1 tsp gives 3,663 IU vitamin A (with some variation batch-by-batch). You can use the code ‘jordiepieface’ for 15% off through Jivita.
B VITAMINS
DEFICIENCY SYMPTOMS - peeling lips or cracking at the corners of the mouth; brain fog, confusion, and memory problems; skin issues; excessive oily sides of the nose or scaliness and redness; acne, rosacea or eczema; anemia, fatigue, constipation and tingling or numbness in the hands and feet.
FOOD SOURCES - Richest Sources Include - organic liver + other organ meats, shellfish like mussels, clams and oysters. Eating other kinds of seafood, like octopus, fish eggs, lobster, and crab, can also help you attain normal B12 levels. Moderate Sources Include; grass-fed beef, lamb, cheese and eggs.
REAL FOOD SUPPLEMENTS - organic liver, heart and kidney capsules + organs powder. For those who are pregnant, vegan or vegetarian, your B Vitamin needs will be much higher. If you’re vegan or vegetarian, you will need to consider a supplement. Please seek personalised guidance from your chosen health care practitioner as there are many different synthetic brands and types for you to consider (some great, and others not so great).
SUPPLEMENT
B12 + B6 supplement by Cymbiotika - you can use the code “jordiepieface” for 15% off your first order when shopping through Jivita.
All of Cell Squared’s organ supplements are rich in B Vitamins (you can use “JORDIE10” for 10% off).
IMPORTANT NOTE - you cannot get B12 from plant-based sources. This vitamin is only found in animal products. Some people say that it’s possible to get B12 from plant sources like: seaweed, spirulina, fermented soy and brewer’s yeast. However, these sources actually contain B12 analogs called cobamides that block the intake of and increase the need for true B12.
VITAMIN C
DEFICIENCY SYMPTOMS - easily bruising, impaired wound healing, increased susceptibility to stress and/ or infections and frequent colds.
FOOD SOURCE - citrus fruits, berries, guavas, kale, watercress, and kiwi fruit are an excellent source of vitamin C. Interestingly, organic potatoes are also high in Vitamin C, just be sure to leave the skin on! Camu camu and acerola powder provide an even higher dose of whole-food vitamin C.
SUPPLEMENT
Wild Vitamin C Powder by Eden Health Foods and Changing Habits Organic Camu Camu Powder - you can use “jordiepieface” for 15% off your first order when buying through Jivita. Both of these are powder, so they’re easy to mix into smoothies and ice blocks.
Australian Kakadu Plum Capsules from Rare By Nature - you can use my discount code “JORDIE15” for a discount.
VITAMIN D
DEFICIENCY SYMPTOMS - low immunity, fatigue, bone, back and/ or muscle pain, impaired wound healing, depression, hair loss.
SUPPLEMENTS + FOOD SOURCES
Lard - is one of the richest sources (as long as the pigs are healthy and have had lots of natural sunlight). In fact, 1 tsp contains 500IU of Vitamin D!
Sardines, wild salmon and egg yolks from pastured chickens are another great source. Mushrooms can also synthesise this vitamin Vitamin D2 when exposed to UV light, however this form isn’t as effective as Vitamin D3.
Cod Liver Oil - is one of nature’s best sources of Vitamin D3 in the cholecalciferol form - the form of Vitamin D we make when exposed to sunlight. 1 tsp gives you 360 IU of Vitamin D3 (with some variation batch-by-batch due to naturally occurring seasonal shifts).
D3 + K2 Cymbiotika Supplement - you can buy all three of these products from Jivita, use “jordiepieface” for 15% off your first order with them.
VITAMIN E
DEFICIENCY SYMPTOMS - Numbness/ tingling of hands or feet, lack of coordination, low immunity, muscle weakness and dry skin.
FOOD SOURCE - get this essential antioxidant vitamin through sunflower seeds, pastured eggs, almonds, avocado, leafy greens and fatty fish like rainbow trout and salmon. As a fat-soluble vitamin, it requires fat to be utilised in the body. So add a dollop of ghee or butter to your steamed spinach to aid vitamin E absorption.
These Crispy Salmon Cakes are from my eBook GET SNACKED
VITAMIN K
DEFICIENCY SYMPTOMS - Heavy menstruation and/ or nosebleeds, easy bruising and acne.
FOOD SOURCE - there are three types of vitamin K - K1, K2 and K3. K3 is synthetic and should be avoided. K1 is found in leafy greens and cruciferous veggies. K2, the most important and potent type of vitamin K, is found only from animal sources, with the exception of natto (a sticky fermented soy product). You can get K2 by consuming dairy from grass-fed animals (sheep, cow, goat), eggs, liver, beef and chicken. Bacteria in our gut also produce Vitamin K2, just another reason why consuming fermented foods and looking after your gut health is a good idea. You can find plenty of delicious fermented food recipes on my website HERE or in our hardcopy cookbook GUTALICIOUS.
OMEGA’S
DEFICIENCY SYMPTOMS - patchy dry skin, dry hair, dandruff, fatigue, poor sleep, hormonal imbalances, mood imbalances/ mood swings and small bumps on the back of upper arms.
FOOD SOURCE - wild caught (low mercury) fatty fish, including anchovies, sardines, salmon, small white fish, cod, mackerel, trout and oysters. Inca Inchi oil is a wonderful plant-based alternative to fish oil and a natural source of omega 3-6-9, it’s a great alternative for those who are allergic to seafood.
REAL FOOD SUPPLEMENT
Rosita Cod Liver Oil - 1 tsp gives you 443 mg EPA and 605 mg DHA per teaspoon, along with a full spectrum of omega fats, including 3 (DHA and EPA), 4, 6, 7, 9 and 11.
Cymbiotika Omega Supplement - An alternative if you can’t handle the fishiness of cod liver oil. For both supplements, you can use my discount code “jordiepieface” for 15% off your order from Jivita.
IRON
DEFICIENCY SYMPTOMS - low energy, fatigue, anemia, rapid heart rate, cold intolerance, difficulty concentrating, hair loss and thin, weak, pale, brittle nails.
FOOD SOURCE - Haem sources; grass-fed red meats, turkey, liver pate, organ meats, sardines and shellfish (clams, mussels, oysters). I also personally consume chicken liver pate AS WELL when I know my iron and energy levels need a big boost. Non-haem iron sources; spinach, pumpkin seeds, blackstrap molasses and dark chocolate.
REAL FOOD SUPPLEMENT
Cell Squared Organic Grass-Fed Beef Liver & Spleen Capsules - (use ‘JORDIE10’ for 10% off). These capsules are my go-to because they combine iron-rich spleen and nutrient-dense liver (6 capsules provide a whopping 73% of the RDI (9.4mg) of easily absorbed heme iron!).
All of the other organ supplements from Cell Squared are also iron-rich (use ‘JORDIE10’ for 10% off).
LIVER PATE
If you’re struggling with fatigue, brain fog, food cravings, irregular menstrual cycles, cracked lips, iron deficiency or generally just feeling like a flat, floppy sloth, then you NEED to get onto the liver bandwagon.
Gram for gram liver contains more nutrients than ANY OTHER food and it contains anti-fatigue factors.
Liver is a true superfood. I know organ meats like liver aren’t most people’s first choice for dinner, but maybe it should be! It’s an amazing food to eat if you’re low in iron and if you’re pregnant, breastfeeding or trying to conceive, as it’s incredibly rich in folate. Liver is also nature's most concentrated source of Vitamin A (which is rapidly depleted during times of stress and on low-fat diets), it’s rich in brain-building choline, bioavailable zinc, and copper, and it’s abundant in B vitamins (especially B12), anti-inflammatory omega-3s, it boosts the immune system and improves digestion. I have the yummiest recipe for chicken liver pate HERE.
ZINC
DEFICIENCY SYMPTOMS - white spots or streaks on the nails, stretch marks, acne, skin rashes, poor wound healing, loss of appetite, low immunity, fatigue and poor digestion.
FOOD SOURCE - oysters, crab, mussels, pumpkin seeds, grass-fed red meat and liver.
FOOD SUPPLEMENT
Organic Liver Capsules - use “JORDIE10” for 10% off.
Oyster Capsules - you can use my discount code “jordiepieface” for 15% off your order if you want to try it through Jivita.
Cymbiotika Zinc Complex - you can use my discount code “jordiepieface” for 15% off your order if you want to try it through Jivita.
FOLATE
Folate is an important nutrient for pregnant women as it helps the development of the nervous system and reduces the risk of birth defects in babies. Unfortunately, many women are recommended folic acid (the synthetic version of folate), which is not as well absorbed and can be problematic. If you scroll through the list below, you can see it’s pretty easy to increase your folate intake naturally through a wide variety of foods.
FOOD SOURCES
LENTILS - one cup of cooked lentils contains 358mcg of folate, which is 90% of the RDI
LIVER - the amount of folate can vary depending on the type of liver, but it’s estimated to be roughly 290ug per 100g or 73% of the RDI
BEETROOT - one cup of raw beets contains 37% of the RDI for folate
ASPARAGUS - half a cup of cooked asparagus contains about 134mcg of folate = 34% of the RDI
KIDNEY BEANS - one cup of cooked kidney beans contains 131mcg of folate = 33% of the RDI
AVOCADO - half an avocado provides about 21% of the RDI for folate
BROCCOLI - half a cup of cooked broccoli can supply 21% of your daily needs
LEAFY GREENS - one cup of raw spinach contains about 15% of the RDI
ORANGES - one large orange contains about 14% of the RDI
PAPAYA - one cup provides approximately 13% of the RDI for folate
BRUSSEL SPROUTS - half a cup of cooked brussels provides about 12% of the RDI for folate
IODINE
DEFICIENCY SYMPTOMS - fatigue, low immunity, dry skin, memory problems, hair loss, constipation, sensitivity to the cold and hormonal problems.
FOOD SOURCE - Seaweed is also the best natural source of iodine. Seaweed is more nutrient-dense than any land vegetable. It’s rich in B Vitamins, Vitamins A, C, & E, as well as iron, calcium, potassium, magnesium, chromium, zinc and all the trace elements required by the human body.
REAL FOOD SUPPLEMENT - The Mother’s Blend from Foraged For You - this supplement could actually fit under a lot of the different categories as it’s a great source of Vitamin C, folate, B Vitamins, Iron, Zinc, Iodine and more. I love taking this for extra nourishment and it gives me an extra energy boost, too.
IMPORTANT NOTE; selenium and iodine work hand in hand, so as you increase your iodine, try and increase your selenium. The easiest way to get a good dose of selenium is to consume 3 brazil nuts per day.
CALCIUM
DEFICIENCY SYMPTOMS - muscle cramps, weak or brittle nails, fainting, lethargy, poor appetite. Severe symptoms include; insufficient blood clotting, bone fractures, tooth decay, mental confusion and growth and development delays in children.
FOOD SOURCE - sardines and salmon with bones, dark leafy greens, quality full-fat dairy, organ meats, sprouts, broccoli, blackstrap molasses, sesame seeds, nuts, rhubarb, watercress, figs, chia seeds, bok choy, kelp and oysters.
MAGNESIUM
DEFICIENCY SYMPTOMS - muscle aches and pains, restless leg syndrome, constipation, insomnia, sugar cravings, cold hands, headaches and/ or migraines.
FOOD SOURCE - green leafy vegetables, cacao and chocolate, nuts, fresh or fermented figs, seaweed, fresh or fermented bananas, fresh or fermented dates, seafood and chlorella.
SUPPLEMENT - Magnesium salt baths and magnesium oil spray; additionally, some people may also require an oral magnesium supplement like the two below. You can use “jordiepieface” for 15% off if you want to buy them through Jivita.
A FEW OF MY FAVOURITE GUT HEALTH STAPLES
GELATIN + COLLAGEN
Gelatin and collagen share the same health benefits, as gelatin is the cooked form of collagen. These amino acid-packed wonders support various aspects of your health, serving as the essential "glue" that fortifies your skin, gut barrier, bones, connective tissue, cartilage, and joints to ensure their strength and flexibility. In fact, gram for gram, collagen surpasses the strength of steel - it’s a seriously strong structural protein in your body!
Gelatin is used to make certain desserts such as panna cotta, marshmallows, berry jelly and gummies set. It can also be added to soups or hot drinks like hot chocolate and even coffee as it dissolves once heated.
Collagen is similar to gelatin. However, it doesn't gel and make foods' set’; it’s completely flavourless and can be added to any liquid or mixed into foods. This is why you can add it to pretty much anything, including coffee, biscuits, pancakes, muffins, slices, and more. My partner also uses it as a natural protein powder in smoothies.
Cell Squared Collagen + Cell Squared Gelatin - you can use “JORDIE10” for 10% off.
BONE BROTH
Bone broth contains compounds that can help to restore the health of your gut. It’s fantastic for soothing the gut lining, reducing inflammation, calming diarrhoea, constipation and food intolerances. It also increases nutrient absorption, is great for joint pain, boosts the immune system, supports adrenal health, and it will leave you feeling more satiated. I have an Easy Chicken Bone Broth recipe you can make. If I don’t have any homemade bone broth on hand, I like to use Gevity Rx Bone Broth Concentrates. You can use bone broth as the base of soups, stews, curries, butter chicken, cauliflower puree, liver pate, cook your rice in it, use it to make gravy or simply drink it warm.
PROBIOTICS
Probiotics have so many incredible health benefits. They enhance digestion, boost immunity, promote better moods, balance hormones, fight candida, deter sugar cravings, fight allergies, support detoxification, aid in the healing of certain gut issues (such as irritable bowel disease, bloating, constipation or diarrhoea etc), as well as fight infection due to its antiviral, antimicrobial, anti-fungal and antibacterial properties.
The Kultured Wellness starter cultures are my go-to as they contain a therapeutic amount of probiotics. You can use the discount code “jordanpie” for a wee discount.
You can read more about the food-based probiotics I love and recommend HERE and you can find lots of delicious, easy fermented food recipes HERE. I also have a blog post that you can read for more information;
Improve Your Gut Health Through Fermented Foods
How To Make Probiotic Fruit (and Why)
THE BOTTOM LINE
All vitamins require other enzymes, co-factors, co-enzymes, minerals and other macronutrients for your body to receive their full benefit
Always read the ingredients list of supplements
Look for real foods rich in specific vitamins or minerals before choosing synthetic ones - just refer back to my list above
If you need to take synthetic vitamins or supplements, seek guidance from a qualified practitioner
But most importantly, if you’re unsure, always ask questions. Don’t be afraid to call or email the manufacturer and ask them questions about how their product is made or what it contains, as supplement companies don’t have to disclose all the ingredients on the label. Ask them if it’s tested for purity. It’s YOUR body, and you have the right to know!