nice video, i was wondering if you still have maybe the sources, i have to write a 5-page research essay on nutrition but I haven't been able to find a list of what nutrients we need every day, and what food have those nutrients or micronutrients, but i am also trying to figure out what foods have what micronutrients, and where to find/ are the cheapest. Update: i got an A+
For this video I used a lot of sources but this article by Healthline does a pretty good job of covering all the essential ones. Hope this helps! www.healthline.com/nutrition/micronutrients#types-and-functions
Eggs, whole grain, nuts, milk, and oj are like 90% of this list. Of course, a few green vegetables complete it, so it’s good to add a couple pieces of broccoli or kale every now and then.
This message is very helpful and a message that needs to be heard by all of us. I shared you out on my YT Community Tab. Thanks a million for going all of these vitamins and minerals. Blessings to you.
This was a good surface level rundown. . . But it skims over two interesting points that most people never bother to research. Vitamin B-12 is a fascinating nutrient that appears to come only from animals. But it's actually the byproduct of bacteria. For the longest time scientists didn't think B12 existed in plants, but they were wrong. There's a newly discovered source of plant B-12 called Water Lentils. Perhaps a symbiotic plant/bacteria relationship is responsible for this unusual source of B12. Vitamin D of course comes from sunlight, but not visable light. It comes from UV light, but not UVA or UVC. It can only be converted from UVB wavelength light. Glass blocks most UV rays. So standing infront of a window will not significantly boost vitamin D levels.
also, another interesting fact about vitamin D is it is converted to a hormone 1,25-dihydroxyvitamin D which is one of the main regulators of serotonin. In fact, in some studies, researchers found almost 80% of individuals that were prescribed SSRIs had a reduction in symptoms when supplemented with vitamin D.
The B12 issue is about active and non active forms, just like vitamin A, sure, it's found in carrots, yet you'd need to eat pounds and pounds of carrots to get the same amount of retinol you'd get from one bite of "ok quality" liver, and that is if you can convert all the beta-carotene into retinol, which you can't, some people can't do it at all, and I forgot what was the max %, around 20 from what I recall, it's been a while since I cared this much about nutrition and biochemistry so I pretty much forgot 99% of it
Vitamin "I" was said to have a role in digestion, and has since been identified with various members of the B group. At least that's what i've found :)
meat, dairy and seasonal ripe fruit. If you look at the list every single item has a meat or diary item on it and you only need the ripe fruit for metabolic health and extremely intense bouts of exercise. Most people can't easily switch to a meat and fruit diet though because years of frequent carb and high glycemic food eating (HFCS and table sugar) have messed up their metabolic flexibility and messed up their fat stores.
I would like to point out that while Iron is obtained through both meats and green veggies, the HUGE difference is the bioavailability. Heme iron, that is meat, is already in the form our bodies can use so we basically get all of it. The iron in green veggies is not in a form we can readily use and has to be converted. We only get about 9% of the iron from those sources.
@@sebk174 so why would we run into problems with absorbing nutrients and not the animals? The source remains the same. If you want to argue that our bodies are not able to digest plants based foods, then I’d be willing to link multiple peer-reviewed studies proving otherwise.
I’ve talked to a physical therapist who owns a pediatric therapy clinic, she’s a mom of triplets, one of them had severe autism and I interviewed her for my senior thesis about early intervention and we talked about neurotransmitters and chemical differences in the brain of individuals with sensory processing disorders and disabilities like dyslexia and adhd, so it’s interesting to learn about the relationship between vitamins and the brain, aka dopamine and serotonin levels
Great Video! I wish that you would have covered the pros and cons of multivitamin supplements because it can be difficult in either time or money to always eat perfectly even if you want to and are happy to do so.
Good breakdown. Im curious tho, what makes you list things like orange juice and peanut butter, instead of just saying oranges and peanuts - which those products are based on?
Your videos couldn't have come to me at a better time. I am working on gaining healthy weight and I find your videos increadably informative in knowing what options i have in what nutrient and calorie dense foods to eat. They're especially helpful because you present in a very accessible way so i can understand all the nutrient jargon i wouldn't be otherwise able to understand. I will be taking notes and using what I've learned to inform my food intake! TSYM and please keep up the good work!!!
Your videos are SO helpful! Thanks. One question/comment though: I often sense that people think that if potassium, for example, is good for your heart, muscles, and bones, that a LOT of potassium will make your heart, muscles, and bones, even healthier. Yet, am I right in thinking that with most (if not all) micronutrients, there's only a certain amount that your body can use per day? So even though your need may vary somewhat with your activity level and other factors, consuming large amounts of micros each day offers no benefit over consuming the RIGHT amount in a given timeframe? And since your body doesn't store most of these, the excess is excreted in the urine, and the next day you more-or-less start from zero again?
Really loving the vids. I’d love some vids on fitness. Real talk on different types of fitness activities (different purposes, etc.). Real facts; no gimmicks. Kinda’ like this video, but on fitness.
I fully intend to. I would just like to do a lot of those videos in front of the camera and right now that's not exactly practical. But it is on its way! If you or anyone else has any ideas feel free to let me know
@@Talon_Fitness Sounds great! Right now, I’m just looking up info, what’s available out there, and how to get started (from the perspective of a beginner). There’s just so much info out there. Looking forward to future vids. Thanks!
@talon Fitness, Iodine is also found in most dairy products in the USA because of its use in pesticides that are retained in the grain that cows eat. Super interesting but thats one of the main reasons sea salt being a craze hasnt caused tons of americans to be iodine deficient, its because they likely get it from thier milk
Big fan here but I have a gripe with your potassium examples. Considering that 98% of Americans don’t consume enough of it, I was surprised to see that you didn’t include potatoes, which are the highest food source of nutrient, and have significantly more potassium than bananas.
It's crazy how many micros you can hit your target on just by eating milk and eggs. Salmon and beef as well. Almond milk contains more micronutrients, protein and less fat than milk and only 30 calories per cup. I'm not vegan/vegetarian, so I still consume dairy, but it's actually quite surprising how much more nutrients almond milk has (granted they are fortified, but so is milk)
Dont forget liver and organ meats. Its probably the highest in vitamin b12 Also for vit D you missed eggs pasture raised and sunlight is the best source of vitamin D
Best combination I found is Eggs, Salmon, Milk, Chicken, Broccoli, Spinach, Nuts, and Iodised Salt. These are listed as good sources for every micronutrient in this video. If you only ate these foods, you'd get everything but you might not get the nutrients in the correct ratio, so there's still something to be said for variety.
Just wondering, on 0:31 with the board of all the vitamin + mineral, almost in the center is "flouride" but it doesn't seem to have its own section? Any particular reason why?
Thank you. Great video, all vitamins and minerals listed with sources. But i disagree that vitamin C is only Ascorbic Acid, it also has J factor and K factor, and many flavonoids. Ascorbic Acid is just the outer layer of vitamin C.
So if to work backwards its possible to derive nutrient perfect lunch. It would be something like norwegian salmon cream soup, with broccoli frittata, mediterranean salad with added eggs and sesame seeds with lump of wholegrain toast followed by a banana dessert.
Love these videos you do on nutrition and food looking forward to many more specifically a carbohydrate list, a fat tier list and just general advice for eating a healthy way. Subscibed
Honestly i had this at school forced ln me so i just didn't care. But now i will fockin binge watch all of your vids, quite strange honestly Edit:spelling issues
thank you for this video! I'm no athlete, but this was the best video I found to help me with my nursing school test.
Of course. Let me know if there's anything else I can cover to help
@@Talon_Fitness u should do fruits ranked🤙🏿
@@consciouscaleb5990 lol im also here after watching the tier lists
@@Flores.00 it was a good video huh😂
@@Talon_Fitness Perhaps you could cover 'the real killers' in regards to aiding weight loss?
So basically, eat eggs
Eat eggs, whole grains, and milk and guess who hates eggs and is lactose intolerant
eggs are the most perfect food for humans
whats good for a bird is probably good for you and me after all
And chicken and broccoli
@@dkal7112 I can't eat meat and idk whats worse lmao
nice video, i was wondering if you still have maybe the sources, i have to write a 5-page research essay on nutrition but I haven't been able to find a list of what nutrients we need every day, and what food have those nutrients or micronutrients, but i am also trying to figure out what foods have what micronutrients, and where to find/ are the cheapest.
Update: i got an A+
For this video I used a lot of sources but this article by Healthline does a pretty good job of covering all the essential ones. Hope this helps!
www.healthline.com/nutrition/micronutrients#types-and-functions
@@Talon_Fitness bro thank you, you probably just saved me around 2-3 days worth of research.
6 years of chemistry and i was weak when it came to vitamins,but 8 minutes made me understand more. Thank you.
Eggs, whole grain, nuts, milk, and oj are like 90% of this list. Of course, a few green vegetables complete it, so it’s good to add a couple pieces of broccoli or kale every now and then.
This content is very valuable to me as a future doctor, we barely get any nutrition in med school. Thank you very much.
This is because big pharma doesn't
like healthy people .
This message is very helpful and a message that needs to be heard by all of us. I shared you out on my YT Community Tab. Thanks a million for going all of these vitamins and minerals. Blessings to you.
there is not enough of this information available
This was a good surface level rundown. . . But it skims over two interesting points that most people never bother to research.
Vitamin B-12 is a fascinating nutrient that appears to come only from animals. But it's actually the byproduct of bacteria. For the longest time scientists didn't think B12 existed in plants, but they were wrong. There's a newly discovered source of plant B-12 called Water Lentils. Perhaps a symbiotic plant/bacteria relationship is responsible for this unusual source of B12.
Vitamin D of course comes from sunlight, but not visable light. It comes from UV light, but not UVA or UVC. It can only be converted from UVB wavelength light. Glass blocks most UV rays. So standing infront of a window will not significantly boost vitamin D levels.
also, another interesting fact about vitamin D is it is converted to a hormone 1,25-dihydroxyvitamin D which is one of the main regulators of serotonin. In fact, in some studies, researchers found almost 80% of individuals that were prescribed SSRIs had a reduction in symptoms when supplemented with vitamin D.
Big brain comment
The B12 issue is about active and non active forms, just like vitamin A, sure, it's found in carrots, yet you'd need to eat pounds and pounds of carrots to get the same amount of retinol you'd get from one bite of "ok quality" liver, and that is if you can convert all the beta-carotene into retinol, which you can't, some people can't do it at all, and I forgot what was the max %, around 20 from what I recall, it's been a while since I cared this much about nutrition and biochemistry so I pretty much forgot 99% of it
Glass blocks most UVB rays* not UVA
@@KarmaWords not to mention actual human absorption of it which is key for just about any nutrient
Would love a breakdown on how much of each vitamin and minerals are needed
Thank you for making this video! Very informative, easy to understand and well-structured. The timestamps come in handy as well
Vitamin "I" was said to have a role in digestion, and has since been identified with various members of the B group. At least that's what i've found :)
I love that someone is finally teaching this!!!!!
Thanks for uploading! I've changed my diet due to your videos.
Can you do a video on the perfect diet that includes every single nutrient a person would need?
I'd love to see example of meals that hit as many daily nutrients as possible. I think it would be interesting.
meat, dairy and seasonal ripe fruit. If you look at the list every single item has a meat or diary item on it and you only need the ripe fruit for metabolic health and extremely intense bouts of exercise. Most people can't easily switch to a meat and fruit diet though because years of frequent carb and high glycemic food eating (HFCS and table sugar) have messed up their metabolic flexibility and messed up their fat stores.
I would like to point out that while Iron is obtained through both meats and green veggies, the HUGE difference is the bioavailability. Heme iron, that is meat, is already in the form our bodies can use so we basically get all of it. The iron in green veggies is not in a form we can readily use and has to be converted. We only get about 9% of the iron from those sources.
And it's not just Iron. Basically all Vitamins and Minerals in plants are low in Bio availability. Protein too. Plus a bunch of Antinutrients.
@@sebk174 Most of vitamins and minerals in animals came from them eating plants.
@@ajaydeep9469 Yes, animals eat plants, and humans eat animals. Best way to get your vitamins and minerals.
@@sebk174 so why would we run into problems with absorbing nutrients and not the animals? The source remains the same. If you want to argue that our bodies are not able to digest plants based foods, then I’d be willing to link multiple peer-reviewed studies proving otherwise.
@@ajaydeep9469 My first post says it all. We can digest plants but not optimal. For survival, not for thriving. Anti nutrients are a huge problem.
I’ve talked to a physical therapist who owns a pediatric therapy clinic, she’s a mom of triplets, one of them had severe autism and I interviewed her for my senior thesis about early intervention and we talked about neurotransmitters and chemical differences in the brain of individuals with sensory processing disorders and disabilities like dyslexia and adhd, so it’s interesting to learn about the relationship between vitamins and the brain, aka dopamine and serotonin levels
bro how do you only have 12 k subs. theses vidioes deserve millions of veiws
Bless your channel and you bro, you’re very generous and kind to be helping everyone
Great Video! I wish that you would have covered the pros and cons of multivitamin supplements because it can be difficult in either time or money to always eat perfectly even if you want to and are happy to do so.
liquid multi vitamins have the best absorption
4:00 you forgot to add that sunlight is a good source of vitamin D
It's not
@vigilancenyoni3944 yeah it is
Good breakdown. Im curious tho, what makes you list things like orange juice and peanut butter, instead of just saying oranges and peanuts - which those products are based on?
Genuinely one of the greatest Chanel’s I ever seen
One of the best videos, here in youtube I saw.
Thanks man👍🏻
Let your audience know about you mr.
I'll just have an avocado smoothie with salmon and egg with a pinch of salt 5 times per day for a month. I'll let you know the results.
Your videos couldn't have come to me at a better time. I am working on gaining healthy weight and I find your videos increadably informative in knowing what options i have in what nutrient and calorie dense foods to eat. They're especially helpful because you present in a very accessible way so i can understand all the nutrient jargon i wouldn't be otherwise able to understand. I will be taking notes and using what I've learned to inform my food intake! TSYM and please keep up the good work!!!
So, basically… drink more milk.
Your videos are SO helpful! Thanks. One question/comment though: I often sense that people think that if potassium, for example, is good for your heart, muscles, and bones, that a LOT of potassium will make your heart, muscles, and bones, even healthier. Yet, am I right in thinking that with most (if not all) micronutrients, there's only a certain amount that your body can use per day? So even though your need may vary somewhat with your activity level and other factors, consuming large amounts of micros each day offers no benefit over consuming the RIGHT amount in a given timeframe? And since your body doesn't store most of these, the excess is excreted in the urine, and the next day you more-or-less start from zero again?
yes finally a simple organised video
This is amazing. Would you recommend a supplement for these as well as the integration of foods?
Really loving the vids. I’d love some vids on fitness. Real talk on different types of fitness activities (different purposes, etc.). Real facts; no gimmicks. Kinda’ like this video, but on fitness.
I fully intend to. I would just like to do a lot of those videos in front of the camera and right now that's not exactly practical. But it is on its way! If you or anyone else has any ideas feel free to let me know
@@Talon_Fitness Sounds great! Right now, I’m just looking up info, what’s available out there, and how to get started (from the perspective of a beginner). There’s just so much info out there. Looking forward to future vids. Thanks!
@talon Fitness, Iodine is also found in most dairy products in the USA because of its use in pesticides that are retained in the grain that cows eat. Super interesting but thats one of the main reasons sea salt being a craze hasnt caused tons of americans to be iodine deficient, its because they likely get it from thier milk
I think it’s actually the disinfectants that have the Iodine rather than the pesticides.
I was bedbound 2 years, b vitamins and diet has nearly cured me , thank god
What a great channel thanks for adding value to my life
Ginseng all types, maca, and ginko biloba would help make a good part 2
Big fan here but I have a gripe with your potassium examples. Considering that 98% of Americans don’t consume enough of it, I was surprised to see that you didn’t include potatoes, which are the highest food source of nutrient, and have significantly more potassium than bananas.
It's crazy how many micros you can hit your target on just by eating milk and eggs. Salmon and beef as well. Almond milk contains more micronutrients, protein and less fat than milk and only 30 calories per cup. I'm not vegan/vegetarian, so I still consume dairy, but it's actually quite surprising how much more nutrients almond milk has (granted they are fortified, but so is milk)
My takeaway from many of these videos are that eggs, nuts, and milk are really overpowered, and should be eaten by all (if they can).
so basically the only foods you need are milk, nuts and eggs?
and some fruits xD
Thats why Milk and eggs are called Superfood
Dont forget liver and organ meats. Its probably the highest in vitamin b12
Also for vit D you missed eggs pasture raised and sunlight is the best source of vitamin D
i wish there was like a powder or pill that had all the vitamins nutrien en you can just powder it over a meal en you have a great meal and a
health
Thank you for educating me, time to diversify my diet a lil more
This video needs a part 2 or macro nutrients wxplained I Love this channel
Hey TH-cam recommend me this channel everyday
Patiently waiting for the fruit tier list
Could you make a video on
how to cover all micronutrients with as few different vegetables and fruits as possible?
Would be very interesting!
Best combination I found is Eggs, Salmon, Milk, Chicken, Broccoli, Spinach, Nuts, and Iodised Salt.
These are listed as good sources for every micronutrient in this video. If you only ate these foods, you'd get everything but you might not get the nutrients in the correct ratio, so there's still something to be said for variety.
meat eggs dairy fish(oily and lean)
Just wondering, on 0:31 with the board of all the vitamin + mineral, almost in the center is "flouride" but it doesn't seem to have its own section? Any particular reason why?
this channel is crazy. thank you. such good questions answered with these videos
Thanks for the content! Can you do a video on categorizing nuts !
Thank you. Great video, all vitamins and minerals listed with sources. But i disagree that vitamin C is only Ascorbic Acid, it also has J factor and K factor, and many flavonoids. Ascorbic Acid is just the outer layer of vitamin C.
Based on this list what are the best foods to eat per week to stay healthy and strong
To anyone that thinks meat isn’t important needs to watch this.
Eat: eggs, fish, steak, legumes, and leafy greens to ensure optimal health.
Vitamin I was said to have a role in digestion, and has since been identified with various members of the B group.
I'll definitely add some salmon to the shopping list
Oh so this is why i started eating salmon regularly.
I didnt even remember where i got the idea.
Very comprehensive, thanks!
So if to work backwards its possible to derive nutrient perfect lunch. It would be something like norwegian salmon cream soup, with broccoli frittata, mediterranean salad with added eggs and sesame seeds with lump of wholegrain toast followed by a banana dessert.
This is amazing and deserves more views
Could you also go into how much of these micro nutrients are needed so I know how many eggs I need to eat?
Love these videos you do on nutrition and food looking forward to many more specifically a carbohydrate list, a fat tier list and just general advice for eating a healthy way. Subscibed
OMG best video everrrr. Thank you for sharing your knowledge 🙏
Wow. Amazing delivery, thanks
Great video and straight forward information
Seems like milk, eggs, and organ meat show up a lot. I drink a lot of milk and eat 3 eggs a day. Need to get my liver consumption up though!
So what a recommended nutrition supplement that has alll of these
Really underrated channel
Thank you so much sir
how about boron?
what about cobalt?
Cobalt ,nickle any thing else 😂😂
Thank you for sharing your knowledge! 🙌✨
Hey, what website can i use to calculate all the micros for my meals so i can create my perfect diet?
Great video! Much appreciated!
It seems like a lot of vitamins are in meat and dairy which we’ve been told for years is bad for us
THE MOST INFORMATIVE VIDEO SIR❣️
I haven't even seen the video and I'm already looking forward to the tier list for micronutrients. (I will watch it)
I'm not sure thats how it works but I like the enthusiasm!
Hilarious.
Thank you very much, this was really informative !
Fantastic information here! Thank you 😍
This is a great overview video, will be useful for linking to from your tier list etc. vids later on :)
Thank you very much.
very good vidio i look forward for a Fruit tier list
Great video, commenting so the algorithm pushes it up
You should.make v2 for this, maybe for other micronutrients
Legumes are the man of the match
Tq thise video is very helpful for me doing holiday homework ❤😅
A Milk tier list would be great
Honestly i had this at school forced ln me so i just didn't care. But now i will fockin binge watch all of your vids, quite strange honestly
Edit:spelling issues
thank you for your work
This is awesome thanks!!
thank you so much for this man
4:25 You're lowkey hilarious. Good delivery
Great video! thank you!
Thank you for this video🥰
I saw that the vitamin I is the ex noun of the vitamin B7 (inositol). Btw you made a mistake biotin is vitamin B8, vitamin B7 is as I said inositol
For anyone that might have misunderstood, when he said:"colorful diet" he was being literal and figurative.
Good sources of copper include Electrical wires, alternators and electric motors.
Thank you so much!!
Really informative, subscribed!
Looking back on this video from finding the amazing tier lists. I wonder are there are any good plant-based sources of B12?
Supposedly, some fungi have some but we'll just have to see
So milk and fish cover a lot of those vitamins then? :)
So, eggs, fish, red meat, dairy, leafy greens and and whole grains
You should talk about how milk is fortified with most of its nutrients
Grass fed raw milk has just about everything you need for life.
Same with eggs.
So moral of the story is definitely drink milk and eat nuts and broccoli.
And vegateble oil! 😅