Daily Vitamin & Mineral Requirements
• phosphorus (2g or 2,000 mg daily)
• calcium (1.5g or 1,500 mg daily)
• fat-soluble vitamin D (2,500 IU daily) // 4,000-20,000 IU
• fat-soluble vitamin A (6,000 IU daily) // 1,000-4,000 IU
• 30-70% calories from fat
• magnesium, copper, iron, and manganese (allows the cleansing fluid flow via dentin tubules)
Do Not Eat:
• No sodas, energy drinks, fruit drinks, seltzer water!
• No sugars, no fruits, no carbs, no starches!
• No breads, grains, nuts, seeds, beans!
• Why? Detailed explanations @ Repair Teeth & Cure Tooth Decay
Supplements:
• Nordic Naturals Cod Liver Oil (without vitamin D) // $27.49 for 237ml or 8oz
• Green Pasture Blue Ice Fermented Cod Liver Oil // $40 for 120 capsules or 6oz
• Green Pasture Fermented Skate Liver Oil // ~$50 for 120 capsules or 6oz
NOTES: Technically this is a whole food, and not a synthetic supplement. So you can take as many as you feel you need. The Skate Liver Oil is similar to Cod Liver Oil but supposedly better for bone joints. Green Pasture is the only brand used fermenting process which safely preserves vitamin D. The non-fermented brands destroy vitamin D, but add it back via synthetic Vitamin D (not helpful). Obtain all vitamins/minerals from whole foods, and never depend on synthetic vitamins as they are not as effective.
Green Pasture states that because their products are all natural, amounts can vary batch to batch, below are the estimates for their cod liver oil, skate liver oil, and blends with butter oil:
• Vitamin A // 507 IU per capsule // 3044 IU per tsp
• Vitamin D // 50 IU per capsule // 300 IU per tsp
The following are estimates based off the USDA nutrient values:
• EPA 90-105mg per capsule (270-315mg per 1/2 tsp)
• DHA 60-75mg per capsule (108-225mg per 1/2 tsp)
Skate Liver Oil is not tested for Vitamin A or D, but there is approximately:
• EPA 275-325 mg per 1/2 teaspoon
• DHA 350-400 mg per 1/2 teaspoon
Meal Ideas
• hard boiled eggs
• steamed broccoli + grass-fed butter
• sardines + sauerkraut + evoo
• 2-4 egg omelet, lots of spinach, lots of cheese, ghee, meat/liver, avocado, broccoli sprouts
• bone broth (chicken feet & heads, entire fish, beef bones, etc)
• eggnog drink (raw whole milk, raw eggs, ghee, nut meg)
• ayurvedic green drink (pg 132)
Food Content List & Amounts
Vitamin A // 6,000 IU daily:
• Green Pasture: Blue Ice fermented cod liver oil (1 tsp) = 7,500-25,000 IU
• Green Pasture: X-Factor Gold high vitamin butter oil D3 only (1 tsp) = 200-450 IU
• Turkey Liver (3.5 oz) = 75,000 IU
• Duck Liver (3.5 oz) = 40,00 IU
• Beef Liver (3.5 oz) = 35,000 IU
• Chicken Liver (3.5 oz) = 13,328 IU
• Sardine (3.5 oz) = 480 IU
• Ghee (1 tablespoon) = 391 IU
• Butter (1 tablespoon) = 350 IU
• Chicken Eggs (2 eggs) = 333 IU
• Whole Milk (1 cup) = 249 IU
Vitamin D // 2,500 IU daily
• Green Pasture: Blue Ice fermented cod liver oil (1 tsp) = 3,500-10,000 IU
• Green Pasture: X-Factor Gold high vitamin butter oil D3 only (1 tsp) = 1,000-3,000 IU
• Pig or Cow Blood (1 cup) = 4,000 IU
• Marlin (3.5 oz) = 1,400 IU
• Chum Salmon (Dog, Keta, or Calico / 3.5 oz) = 1,300 IU
• Halibut (3.5 oz) = 600 IU
• Sardine (3.5 oz) = 480 IU
• Chicken Eggs (2 eggs) = 120 IU
• Butter (3.5 oz) = 56 IU
• Egg = 44 IU
• Milk (4 cups) = 40 IU
• Beef Liver (3.5 oz) = 30 IU
Vitamin K // 200 mcg daily
• Natto (fermented soybeans) = 1,103
• Goose Liver Paste = 369
• Hard Cheeses = 76
• Soft Cheeses = 56
• Egg Yolk (Netherlands) = 32
• Egg Yolk (USA) = 15
• Butter = 15
• Chicken Liver = 14
• Chicken Breast = 9
• Salami = 9
• Sauerkraut = 4.8
• Whole Milk = 1
• Salmon = 0.5
Calcium // 1.5g or 1500 mg daily
• sardines (3 oz) = 370 mg
• spinach cooked (1 cup) = 245 mg
• salmon (3 oz) = 200 mg
• milk (skim, low fat, whole) 1 cup = 300 mg
• greek yogurt plain (1/2 cup) = 225 mg
• cottage cheese (1/2 cup) = 113 mg?
• swiss cheese (1 oz) = 270 mg
• cheddar, jack, mozzarella (1 oz) = 200 mg
• broccoli cooked (1 cup) = 180 mg
• broccoli raw (1 cup) = 90 mg?
• arugula (1 cup) = 125 mg
• bok choy cooked (1 cup) = 158 mg
• bok choy (1 cup) = 74 mg
• cottage cheese (1/2 cup) = 65 mg
• kale raw (1 cup) = 55 mg
• egg = 27 mg
Phosphorus // 2g or 2000 mg daily
• sardines with bone (3 oz) = 420 mg
• sardines no skin or bone (3 oz) = 300 mg
• liver beef (3 oz) = 392 mg
• halibut (3 oz) = 242 mg
• milk 1% (1 cup) = 232 mg
• milk 2% milkfat (1 cup) = 226 mg
• milk whole (1 cup) = 226 mg
• salmon canned with bone (3 oz) = 280 mg
• salmon (3 oz) = 220 mg
• pork loin (3 oz) = 200 mg
• chicken or turkey or beef (3 oz) = 180 mg
• crab (3 oz) 175 mg
• tuna light in oil (3 oz) = 265 mg
• tuna light in water (3 oz) = 139 mg
• yogurt skim/plain/greek (4 oz or 1/2 cup) = 178 mg
• yogurt whole (4oz or 1/2 cup) = 108 mg
• swiss cheese (1 oz) = 172 mg
• cottage cheese 2% milkfat (1 oz) = 170 mg
• cottage cheese 1% milkfat (1 oz) = 151 mg
• mozzarella cheese (1 oz) = 149 mg
• cheddar cheese (1 oz) = 145 mg
• american cheese (1 oz) = 140 mg
• blue cheese (1 oz) = 110 mg
• feta cheese (1 oz) = 94 mg
• avocado (medium) = 105 mg
• artichoke (medium) = 103 mg
• egg yolk (large) = 83 mg
• egg white (large) = 4 mg
• asparagus (4 spears) = 32 mg
• broccoli (1/2 cup) = 29 mg
• cauliflower boiled = 20 mg
• celery (1/2 cup) = 15 mg
• butter (1 tbsp) = 3 mg
Random Food Labels
Egglands Best – Cage Free Eggs // 1 egg:
Calories 60, Cholesterol 170mg (57%), Sodium 65mg (3%), Protein 6g (13%), Vitamin D 6mcg (30%), Calcium 30mg (2%), Iron 0.9mg (4%), Potassium 70mg (0%), Vitamin E 5mg (35%), Riboflavin 0.3mg (25%), Vitamin B12 1mcg (40%), Biotin 11mcg (35%), Panthotenic Acid 1mg (20%), Iodine 60mcg (40%), Zinc 0.7mg (6%), Selenium 22mcg (40%), Molybdenum 8mcg (20%, Choline 150mg (25%)
Henry & Lisa’s Natural Seafood – Wild Sardines in EVOO (with skin & bone) // 1 can = 88g:
Calories 210g, Cholesterol 45mg (15%), Sodium 250mg (11%), Protein 21g (42%), Vitamin D 68%, Calcium 26%, Iron 10%, Potassium 6%