90 essential Nutrients

There are 90 essential nutrients, which include 60 minerals, 16 vitamins, 12 amino acids, and 2 essential fatty acids—a concept popularized by Dr. Joel Wallach. However, no single food naturally contains all 90 essential nutrients in significant amounts. Instead, a balanced diet with a variety of nutrient-dense foods is required.

Foods Rich in Essential Minerals

While no single food contains all 60 essential minerals, certain foods are exceptionally mineral-rich:

1. Seaweed (e.g., Kelp, Nori, Dulse) – Contains a broad range of trace minerals, including iodine, magnesium, calcium, and potassium.

2. Himalayan/celtic/Baja gold or microplastic free Sea Salt – Contains over 80 trace minerals, though in small amounts.

3. Shilajit (a mineral-rich resin from the Himalayas) – Contains fulvic acid and numerous trace minerals.

4. Bone Broth – Rich in calcium, phosphorus, magnesium, and other minerals leached from bones.

5. Shellfish (Oysters, Mussels, Clams) – Packed with zinc, copper, selenium, and iodine.

6. Organ Meats (Liver, Kidney, Heart) – High in iron, zinc, selenium, and B vitamins.

7. Dark Leafy Greens (Spinach, Kale, Swiss Chard) – Rich in magnesium, calcium, and iron.

8. Nuts & Seeds (Pumpkin Seeds, Brazil Nuts, Almonds) – Contain zinc, magnesium, selenium, and copper.

9. Legumes (Lentils, Chickpeas, Beans) – Good sources of iron, potassium, and magnesium.

10. organic Dairy (Milk, Cheese, Yogurt) – High in calcium, phosphorus, and potassium.

How to Get All 90 Essential Nutrients

To cover all 90 essential nutrients, a diverse diet that includes vegetables, fruits, animal products, seafood, nuts, seeds, and supplements is recommended. Some people also take mineral supplements to ensure adequate intake of trace minerals.