Make sure your levels of certain, common nutrients are sufficient.

Whole foods will always be the best source of available nutrients. In modern times, there is the trope that our crops are much lower in necessary vitamins and minerals than they once were. This is likely true, but if you are including an abundance of whole foods––such as vegetables, leafy greens, certain fruits, and lean proteins––in your diet, you will likely receive all the vitamins and minerals you need in therapeutic amounts.

Sometimes, however, supplements are necessary and can act as a good insurance policy. This is an important thing to discuss with your doctor, particularly supplementing just one nutrient.

All of the foods listed below are on The Kaufmann 1 Diet.


Why Is It Important?

We all know that calcium is vital for strong bones, but calcium also plays numerous other roles, such as maintaining healthy heart function and nerve function. Despite this, calcium is among the more common vitamin deficiencies. Balancing calcium with magnesium, vitamin K2, and vitamin D is important for gleaning all its benefits. Calcium supplementation alone is not likely a good idea unless your doctor specifically recommends it.

Where Do You Get It?

Most people think that the only dairy is a good source of calcium, but in fact, leafy greens like spinach are also great sources of calcium. On Kaufmann 1, Eating plain yogurt is a good option as well. Other abundant sources include sardines, kale, broccoli and bok choy.

Vitamin D

Why Is It Important?

Vitamin D is important for overall health; deficiency can lead to weaker bones, weaker immunity, and heightened risk for cancer. Despite this, as many as 50% of people in the US are deficient in vitamin D. As many as 74% of elderly people are deficient in vitamin D, and for people with darker skin, that number may be as high as 84%.

Where Do You Get It?

Getting exposure via the sun is the body’s natural way of getting vitamin D. This, of course, means a reasonable amount of sun exposure to bare skin. Often this is not an option for people. Egg yolks, salmon, and cod liver oil are all good sourced of vitamin D.



Vitamin B12

Why Is It Important?

Vitamin B12 is necessary for every cell in the human body. It is also necessary for brain health and the production of DNA––necessary for cells to divide.

Where Do You Get It?

Meat (especially organ meat), eggs, and shellfish like oysters or clams are all good sources of vitamin B12. Nori seaweed is also a good source. Food remains the best source, as supplement forms are thought to be poorly absorbed.


Why Is It Important?

Magnesium is important for a variety of bodily functions; notably, healthy levels of magnesium help to keep blood pressure in check, prevent cardiovascular disease and prevent migraines. As many as 80% of Americans are deficient in magnesium.

Where Do You Get It?

Dark leafy greens like spinach and Swiss chard are good sources of magnesium, along with avocados, nuts and pumpkin seeds.


I'll be posting part 3 of this 3 part article tomorrow