Nutrient-Dense Foods: The Best Ones to Eat, by Category

Nutrient-dense foods give you a lot of nourishment for their calories: vitamins, minerals and protein, along with the healthy fats and plant compounds that come packaged with them.1 The richest of them are organ meats, leafy and bitter greens, sprouts, wild fatty fish, eggs, fermented foods, berries, nuts, seeds and legumes.

They're also the foods most of us eat too little of.3

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What does nutrient-dense mean?

Nutrition researchers have argued for defining a nutritious food by the beneficial nutrients it supplies for its calories, rather than only by what it lacks, such as fat, sugar and sodium.1 By that measure, a cup of cooked spinach, at 41 calories, carries more than a day's worth of vitamin K and vitamin A.210

Looking at a normal serving tells you something more. Animal foods such as liver, fish and eggs supply vitamin B12, which plant foods don't naturally provide, along with choline, zinc and selenium in amounts that are easy to eat.2 So the families on this list earn their place two ways: greens for the micronutrients they deliver per calorie, and the animal foods for what they deliver per bite. Both are measures of nutrient density.

A nutrient count also leaves things out. Scores like the one in the produce study below count vitamins, minerals, fiber and protein, but not the protective phytonutrients that give plants their color, because uniform data on those compounds are lacking.9

What are the most nutrient-dense foods?

The foods below are grouped by family, with the standout nutrients in a realistic serving. Every number is a USDA FoodData Central value calculated for the serving shown, with its share of the Daily Value on food labels, and the full table follows the list.210

Organ meats: beef liver, chicken liver and beef heart

Organ meats are the most concentrated foods on this list. Three ounces of pan-fried beef liver carries 71 mcg of vitamin B12 (2,943% of the Daily Value), 12.4 mg of copper (1,379%), 6,579 mcg of vitamin A (731%), 2.9 mg of riboflavin (224%) and 355 mg of choline (65%), for 149 calories.210

In The Biblio Diet, Jordan Rubin and I count organ meats among our desert island foods, and liver has about fifty times more vitamin B12 than steak.12 I recommend liver for energy and detox, because it's one of the richest foods in B vitamins and iron.12 My guideline is about 3 ounces of beef liver once a week, unless bloodwork shows your vitamin A running high.13

Chicken liver is milder, with 491 mcg of folate (123%) and 70 mcg of selenium (127%) in 3 ounces, and beef heart brings 9.2 mcg of B12 and 33 mcg of selenium.2 For an easier start, my wife and I buy ground grass-fed beef blended with liver and heart.13 If the taste is hard to get past, see our guide to organ and liver supplements. Pregnancy calls for a different approach to liver, covered in the safety section below.

Leafy and bitter greens: watercress, spinach, Swiss chard, collards, dandelion and kale

Leafy greens top the research on nutrients per calorie. A study in the CDC's journal Preventing Chronic Disease scored 47 raw fruits and vegetables by the average share of the Daily Value they supply for 17 nutrients per 100 calories, with scores capped at 100. Watercress hit the cap at 100.00, followed by Chinese cabbage (91.99), chard (89.27), beet greens (87.08), spinach (86.43), chicory (73.36), leaf lettuce (70.73), parsley (65.59), romaine (63.48) and collard greens (62.49).9

Cooked, the numbers per serving climb, because a cup holds so many more leaves. A cup of cooked spinach carries 889 mcg of vitamin K, 943 mcg of vitamin A and 157 mg of magnesium; a cup of cooked collard greens 773 mcg of vitamin K and 7.6 grams of fiber; and a cup of cooked Swiss chard 572 mcg of vitamin K and 151 mg of magnesium.2 A cup of raw dandelion greens has 428 mcg of vitamin K, half a cup of fresh parsley 492 mcg along with 40 mg of vitamin C, and a cup of cooked kale 493 mcg.2

When I teach on the bitter herbs of Passover, I include lettuce, endive, chicory, horseradish, dandelion, arugula and watercress, and their bitterness is one of the reasons these bitter foods are so beneficial.11 Cook most greens gently and eat them with a little olive oil; the section on absorbing more explains why.

Broccoli sprouts, broccoli and other cruciferous vegetables

Gram for gram, three-day-old broccoli sprouts hold 10 to 100 times as much glucoraphanin as mature broccoli, the compound your body turns into sulforaphane.14 USDA's database doesn't list broccoli sprouts, so the table uses mature broccoli: a cooked cup carries 101 mg of vitamin C (112% of the Daily Value), 220 mcg of vitamin K and 168 mcg of folate.2

On my show, I've called broccoli sprouts and watercress maybe the best of the best, and I still want variety: some broccoli, some cauliflower, some kale and a lot of different vegetables on your plate.8 Add a handful of sprouts to salads, eggs or a sandwich and chew them well (the safety section covers who should skip them raw), and rotate in the other cruciferous vegetables. The benefits section below shows what sulforaphane does inside your cells.

Wild-caught fatty fish: salmon, sardines, mackerel and herring

I call wild-caught fish the number one superfood of the Bible; it's the food Jesus ate after the resurrection.11 Cold-water fatty fish bring protein, vitamin B12, selenium and the omega-3 fats EPA and DHA together. Three ounces of cooked sockeye salmon carries 3.8 mcg of B12, 14 mcg of vitamin D (71% of the Daily Value) and 0.73 grams of EPA and DHA; a can of sardines packed in oil with their bones has 8.2 mcg of B12 and 351 mg of calcium; and 3 ounces of Atlantic mackerel carries 16 mcg of B12 and 1.02 grams of EPA and DHA.2

My prescription is at least three servings a week of omega-3-rich fish, such as wild salmon, sardines, herring or Atlantic mackerel, in a palm-size portion of about 4 to 6 ounces.13 Choose wild fish with fins and scales; the best fish to eat and the fish you should never eat cover the choices, and the safety section covers mercury.

Pasture-raised eggs

A large egg carries 147 mg of choline (27% of the Daily Value), 15 mcg of selenium and 0.56 mcg of B12 for 78 calories, in USDA's record for a hard-boiled egg.2 My choline prescription is two pastured eggs a day, with the yolks a little runny rather than cooked hard.13 I count eggs among my desert island foods too, yolk and all.12 A duck egg, if you can find one, carries more vitamin B12: 3.8 mcg.2

Grass-fed red meat: beef and lamb

I call red meat done right, grass-fed and biblically slaughtered, an incredible superfood. It's high in carnosine, creatine, coenzyme Q10, B vitamins including B12, zinc and heme iron, and for most people I favor lean cuts over fatty ones.11 Three ounces of broiled 93% lean ground beef carries 5.4 mg of zinc (50%) and 2.1 mcg of B12; USDA's record isn't specific to grass-fed beef.2 My Mitochondrial Longevity Protocol lists grass-fed beef and beef heart at 4 to 6 ounces twice a week.15

The WHO's cancer agency classifies processed meat of every kind, processed beef included, as Group 1, carcinogenic to humans, and red meat as Group 2A, probably carcinogenic to humans.16 As I've said on my show, the studies that link red meat to poor health mostly reflect grain-fed and processed meat, not the fresh, grass-fed red meat I recommend.11 Grass-fed lamb is the dinner in the sample day below.

Bone broth

Bone broth earns its place for what it does for your gut. My Anti-Inflammatory Reset includes 1 cup a day, for the glycine and collagen that support the gut lining and joints.17 A cup of home-prepared chicken stock carries about 6.0 grams of protein.2

Fermented foods and cultured goat and sheep milk

Fermented foods that weren't heated after fermenting, usually sold refrigerated, bring live cultures along with their nutrients. I count fermented dairy, typically cultured goat milk or cultured sheep milk, among the superfoods of the Bible.11 For myself, I tolerate goat's milk in small amounts pretty well, and I don't do as well with cow's milk.11 A cup of goat milk carries 327 mg of calcium and 0.34 mg of riboflavin, and USDA's record is for milk with vitamin D added.2

Sauerkraut and kimchi bring the vegetable side: half a cup of kimchi carries 33 mcg of vitamin K, and half a cup of sauerkraut 10 mg of vitamin C.2 On my show, I've suggested one fermented food a day, or at least every other day, even something as simple as a couple of tablespoons of coconut kefir in a morning smoothie.8 Goat milk kefir is the fermented food in the sample day below.

Berries and pomegranate

I call berries daily brain food.6 A cup of strawberries carries 89 mg of vitamin C, 99% of the Daily Value; a cup of blackberries 7.6 grams of fiber and 30 mg of vitamin C; and a cup of blueberries 29 mcg of vitamin K.2 Half a cup of pomegranate arils adds 3.5 grams of fiber for 72 calories.2 On my show, I've suggested a cup of berries, pomegranate or tart cherries on most days.8 See the healthiest berries for raspberries and the rest.

Nuts and seeds

Walnuts, almonds, pistachios and pumpkin seeds are on my list of the superfoods of the Bible.11 An ounce of pumpkin seeds carries 168 mg of magnesium (40%) and 0.38 mg of copper; an ounce of walnuts 0.45 mg of copper, half the Daily Value; an ounce of chia seeds 9.8 grams of fiber and 5.0 grams of alpha-linolenic acid (ALA), a plant omega-3; and just two Brazil nuts 192 mcg of selenium (349%).2

My guideline is about a handful of nuts a day at most.12 My protocols keep Brazil nuts to one or two a day, because they're one of the richest natural sources of selenium.18 See the healthiest nuts for how the others compare.

Beans and lentils

A cup of cooked lentils carries 358 mcg of folate (90% of the Daily Value), 16 grams of fiber and 6.6 mg of iron, and a cup of cooked black beans 256 mcg of folate and 15 grams of fiber.2 Soak them before cooking; the absorption section explains why.

Sweet potatoes, avocados, garlic and onions

A medium baked sweet potato carries 1,096 mcg of vitamin A as beta-carotene (122%), and half an avocado 6.7 grams of fiber and 81 mcg of folate.2 Garlic, onions and leeks are on my list of the superfoods of the Bible too, and they flavor almost everything else here.11

Nutrient-dense foods compared, serving by serving

Every value is calculated from the USDA FoodData Central record named, for the serving shown, with the share of the Daily Value on food labels in parentheses.210

Natural foods vary from sample to sample, so read each number as a typical amount.2

Why do nutrient-dense foods matter?

The vitamins and minerals in those foods come up short too. In an analysis of 26,282 U.S. adults in the national nutrition surveys from 2005 to 2016, written by researchers who work for a supplement maker, 95% got less vitamin D from food than their average requirement, 84% less vitamin E, 46% less vitamin C, 45% less vitamin A and 15% less zinc.19

The foods on this list fill those gaps: sockeye salmon for vitamin D, almonds for vitamin E (an ounce carries 7.3 mg, 48% of the Daily Value), strawberries and broccoli for vitamin C, liver and cooked greens for vitamin A, and beef and pumpkin seeds for zinc.210

Benefits of nutrient-dense foods, ranked by evidence

Ranked by evidence, eating more nutrient-dense foods goes with a longer life and stronger detox defenses, with newer research on calmer inflammation and a younger-acting brain.

Here's how sulforaphane gets to work, step by step:

How to eat more nutrient-dense foods

You don't need to count nutrients. My advice on the show was simple: add more of these foods and let them crowd out anything bad you're eating.11

Help your body absorb more

I recommend cooking most greens gently, by steaming or sautéing, because gentle cooking can make certain nutrients more available.6 Add some fat, too. In a study of 7 adults who each ate the same salad three times, almost none of the salad's carotenoids were absorbed with a fat-free dressing, and absorption rose with a reduced-fat dressing and rose again with a full-fat one.7 Extra virgin olive oil does the job.

Pair plant iron with vitamin C. In small absorption studies, phytic acid, a natural compound in grains and beans, cut iron absorption from a meal by 18% at the smallest amount tested and 82% at the largest, and vitamin C counteracted it.25 Squeeze lemon over lentils, or eat beans with peppers or tomatoes.

Soak, sprout or ferment your beans, grains, nuts and seeds. A review of grain-processing research found that soaking, germination and fermentation lower phytic acid and make more of the minerals available,26 and that's why I recommend them: sprouting and fermenting make more iron, zinc, calcium and magnesium available to your body.6 Our guide to antinutrients covers the rest.

Food first, then supplements

Supplements have their place: they're for filling the holes in your diet, once food comes first.5 In the national survey analysis above, counting supplements along with food cut the share of adults falling short from 95% to 65% for vitamin D, from 84% to 60% for vitamin E and from 46% to 33% for vitamin C.19 What supplements can't do is stand in for the foods: in a Cochrane review of 78 trials with 296,707 people, antioxidant supplements, including beta-carotene, vitamins A, C and E, and selenium, didn't lower the risk of death.27 Build your plate first, and if you take a multivitamin, let it fill the gaps that are left.

Where to buy them, and grow your own

Modern farming has changed our produce. When researchers compared USDA nutrient data for 43 garden crops from 1950 and 1999, 6 of 13 nutrients had dropped, with median declines from 6% for protein to 38% for riboflavin, and the authors said changes in crop varieties most easily explain the drop.28

When you shop, my order is simple: first what you grow at home, then your local farmers market or CSA, then organic produce from a health food store, ideally grown closer to home.29 Even a small herb garden counts. Chelsea and I bought a big planter box and grew basil, parsley, rosemary, cilantro, cucumbers, tomatoes and eggplant, and we throw the chives into our eggs in the morning.29

A sample day of nutrient-dense meals

Here's the biblical longevity day I laid out on my show, with the foods from this list in every meal:11

I closed that episode with Psalm 103:5: "Who satisfieth thy mouth with good things; so that thy youth is renewed like the eagle's."3011 For more on eating this way, see the biblical diet and the top 10 Bible foods that heal.

Who should be careful?

The bottom line

Nutrient-dense foods: frequently asked questions

References

1. Drewnowski A. Concept of a nutritious food: toward a nutrient density score. Am J Clin Nutr. 2005;82(4):721-32. doi:10.1093/ajcn/82.4.721. PMID:16210699
2. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy), per-100 g values with per-serving values calculated by DrAxe.com from each record's household measures: Beef, variety meats and by-products, liver, cooked, pan-fried (FDC 168627); Chicken, liver, all classes, cooked, simmered (FDC 171061); Beef, variety meats and by-products, heart, cooked, simmered (FDC 169448); Watercress, raw (FDC 170068); Spinach, cooked, boiled, drained, without salt (FDC 168463); Chard, swiss, cooked, boiled, drained, without salt (FDC 170401); Collards, cooked, boiled, drained, without salt (FDC 170407); Dandelion greens, raw (FDC 169226); Kale, cooked, boiled, drained, without salt (FDC 169238); Parsley, fresh (FDC 170416); Broccoli, cooked, boiled, drained, without salt (FDC 169967); Fish, salmon, sockeye, cooked, dry heat (FDC 173692); Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC 175139); Fish, mackerel, Atlantic, cooked, dry heat (FDC 175120); Egg, whole, cooked, hard-boiled (FDC 173424); Egg, duck, whole, fresh, raw (FDC 172189); Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled (FDC 174752); Soup, stock, chicken, home-prepared (FDC 172884); Sauerkraut, canned, solids and liquids (FDC 169279); Cabbage, kimchi (FDC 170392); Milk, goat, fluid, with added vitamin D (FDC 171278); Strawberries, raw (FDC 167762); Blackberries, raw (FDC 173946); Blueberries, raw (FDC 171711); Pomegranates, raw (FDC 169134); Seeds, pumpkin and squash seed kernels, dried (FDC 170556); Nuts, walnuts, english (FDC 170187); Seeds, chia seeds, dried (FDC 170554); Nuts, brazilnuts, dried, unblanched (FDC 170569); Nuts, almonds (FDC 170567); Lentils, mature seeds, cooked, boiled, without salt (FDC 172421); Beans, black, mature seeds, cooked, boiled, without salt (FDC 173735); Sweet potato, cooked, baked in skin, flesh, without salt (FDC 168483); Avocados, raw, all commercial varieties (FDC 171705). Accessed October 20, 2026.
3. Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019. MMWR Morb Mortal Wkly Rep. 2022;71(1):1-9. doi:10.15585/mmwr.mm7101a1. PMID:34990439
4. Wang DD, Li Y, Bhupathiraju SN, Rosner BA, Sun Q, Giovannucci EL, et al. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. 2021;143(17):1642-1654. doi:10.1161/CIRCULATIONAHA.120.048996. PMID:33641343
5. Axe J. Cellular Health EXPERT: How to Build Bulletproof Cells for Energy, Detox & Longevity. The Dr. Josh Axe Show. 2025. Closing, at 51:27 to 51:38 (food should always be first; supplements are for the holes in your diet). YouTube: https://www.youtube.com/watch?v=PnGsVH3_nqY
6. Axe J, Cole W. Heal Your Cells. Avery; 2026. ISBN 9798217181353. Chapter "Deficient by Design: Why Your Cells Are Starving for Support," pp. 80-82 (sprouting and fermenting lower phytic acid and make iron, zinc, calcium and magnesium more bioavailable; oxalates, p. 81; gentle cooking and nutrient availability, p. 82); berries as daily brain food.
7. Brown MJ, Ferruzzi MG, Nguyen ML, Cooper DA, Eldridge AL, Schwartz SJ, et al. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. Am J Clin Nutr. 2004;80(2):396-403. doi:10.1093/ajcn/80.2.396. PMID:15277161
8. Axe J. How to Reduce Chronic Inflammation Naturally (podcast title: 7 Foods That Quiet Inflammation Better Than Supplements). The Dr. Josh Axe Show. August 10, 2026. Lines at 5:18 (pull quote), 16:57 to 17:17 (broccoli sprouts, watercress and variety), 27:29 to 27:47 (berries on most days; one fermented food a day) and 27:56 (pull quote). YouTube: https://www.youtube.com/watch?v=JFeUM50IzBI
9. Di Noia J. Defining powerhouse fruits and vegetables: a nutrient density approach. Prev Chronic Dis. 2014;11:E95. doi:10.5888/pcd11.130390. PMID:24901795
10. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
11. Axe J. The Bible's Grocery List: 10 Foods That Slow How Fast You Age (podcast title: 10 Biblical Superfoods That Can Add Years to Your Life). The Dr. Josh Axe Show, Episode 393. September 28, 2026. Lines at 6:25 (wild-caught fish), 18:48 to 19:36 (grass-fed red meat), 21:03 (studies of grain-fed red meat), 25:10 to 25:30 (bitter greens), 28:07 (nuts and seeds), 28:58 (garlic, onions and leeks), 30:32 (cultured goat and sheep milk), 32:34 (goat's milk), 34:40 (a biblical longevity day), 35:33 (crowd out) and 35:46 (Psalm 103:5). YouTube: https://www.youtube.com/watch?v=9AnNi1umufc
12. Axe J, Rubin J. The Biblio Diet. Hachette Book Group; 2025. ISBN 9781546008439. Desert island foods: organ meats (ebook p. 52, liver with fifty times more vitamin B12 than steak) and eggs, yolk included; the liver entry in chapter 8, Meat as Medicine (ebook p. 85); nuts, about a handful at most a day.
13. Axe J. You Were Lied To About Fat — Your Cells Are Paying the Price. The Dr. Josh Axe Show. October 5, 2026. Lines at 11:05 (at least three servings of omega-3-rich fish a week, palm-size), 15:36 (two pastured eggs a day, yolks lightly cooked), 15:59 (3 ounces of beef liver once a week) and 16:10 (ground beef blended with liver and heart). YouTube: https://www.youtube.com/watch?v=TKHwG0I46k4
14. Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proc Natl Acad Sci U S A. 1997;94(19):10367-72. doi:10.1073/pnas.94.19.10367. PMID:9294217
15. Axe J. The Mitochondrial Longevity Protocol (Heal Your Cells: The Mitochondrial Longevity Protocol). DrAxe.com. 2026. p. 22, "Top 10 longevity foods" (wild salmon and sardines; berries; pomegranate and walnuts; cruciferous vegetables and sprouts; pasture-raised eggs; grass-fed beef and beef heart, 4 to 6 oz twice a week; fermented vegetables, 2 to 3 tbsp daily).
16. Bouvard V, Loomis D, Guyton KZ, Grosse Y, Ghissassi FE, Benbrahim-Tallaa L, et al. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015;16(16):1599-600. doi:10.1016/S1470-2045(15)00444-1. PMID:26514947
17. Axe J. The Anti-Inflammatory Reset: The 30-Day Healing Protocol. DrAxe.com. 2026. p. 18 (add fermented foods, 2 to 3 tablespoons a day); p. 22 (top foods: bone broth, 1 cup daily, glycine and collagen for the gut lining and joints).
18. Axe J. The Hashimoto's Protocol: The 90-Day Healing Protocol. DrAxe.com. 2026. p. 22, "Top 10 thyroid foods" (Brazil nuts, 1 to 2 daily, one of the richest natural sources of selenium).
19. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. doi:10.3390/nu12061735. PMID:32531972
20. Shan Z, Wang F, Li Y, Baden MY, Bhupathiraju SN, Wang DD, et al. Healthy Eating Patterns and Risk of Total and Cause-Specific Mortality. JAMA Intern Med. 2023;183(2):142-153. doi:10.1001/jamainternmed.2022.6117. PMID:36622660
21. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med. 2016;14(1):207. doi:10.1186/s12916-016-0730-3. PMID:27916000
22. Egner PA, Chen JG, Zarth AT, Ng DK, Wang JB, Kensler KH, et al. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer Prev Res (Phila). 2014;7(8):813-823. doi:10.1158/1940-6207.CAPR-14-0103. PMID:24913818
23. Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153.e14. doi:10.1016/j.cell.2021.06.019. PMID:34256014
24. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815. PMID:29263222
25. Hallberg L, Brune M, Rossander L. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate. Am J Clin Nutr. 1989;49(1):140-4. doi:10.1093/ajcn/49.1.140. PMID:2911999
26. Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015;52(2):676-84. doi:10.1007/s13197-013-0978-y. PMID:25694676
27. Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. 2012;(3):CD007176. doi:10.1002/14651858.CD007176.pub2. PMID:22419320
28. Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004;23(6):669-82. doi:10.1080/07315724.2004.10719409. PMID:15637215
29. Axe J. Is Our Food Becoming Less Nutritious? The Dr. Josh Axe Show. August 27, 2024. Lines at 22:20 to 22:55 (the home herb garden) and 27:46 (where to buy food). YouTube: https://www.youtube.com/watch?v=ccWNrGGEfoc
30. The Holy Bible, King James Version. Psalm 103:5.
31. Institute of Medicine (US) Panel on Micronutrients. Vitamin A. In: Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press; 2001. Chapter 4 (tolerable upper intake level for preformed vitamin A, 3,000 mcg a day for adults, pregnancy included). doi:10.17226/10026
32. National Health Service (UK). Foods to avoid in pregnancy (liver and liver products). nhs.uk
33. Violi F, Lip GY, Pignatelli P, Pastori D. Interaction Between Dietary Vitamin K Intake and Anticoagulation by Vitamin K Antagonists: Is It Really True?: A Systematic Review. Medicine (Baltimore). 2016;95(10):e2895. doi:10.1097/MD.0000000000002895. PMID:26962786
34. U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice about Eating Fish (Best Choices list; 2 to 3 servings a week of Best Choices, 4 ounces each, in pregnancy and breastfeeding).
35. National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Kidney Stones (calcium oxalate stones: reduce oxalate).
36. U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Content current as of March 5, 2024.

Dr. Josh Axe, DC, DNM, CNS

Doctor of Natural Medicine · Founder, DrAxe.com

Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years in clinical practice helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

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