Healthy kale. It's nutrient-dense and high in vitamin K1. Vitamin K1 aids blood coagulation and bone health.


Iodine insufficiency causes adult thyroid issues. It may increase your baby's risk of intellectual and developmental problems during pregnancy.Kelp, nori, kombu, and wakame are iodine-rich seaweeds.


Animal liver is most nutritious. Rich in B12, A, iron, folate, and copper. Many people are deficient in vitamin B12. It helps cell, brain, and nervous system health.


Brazil nuts are a selenium-rich snack. Selenium is needed for thyroid, immune system, and antioxidant function.

Brazil Nuts

Clams and oysters are healthy shellfish. Clams contain B12. 3.5 ounces (100 grammes) give over 1,600% RDI. They also include potassium, selenium, and iron.


Sardines are nutrient-dense. 1 serving contains nearly 300% of the RDI for vitamin B12.


Vitamin C-rich yellow peppers. One huge specimen gives up to four times the RDI of oranges.

Yellow Bell Peppers

Cod liver oil is high in omega-3s, vitamins D and A. It's not recommended to take more than 1–2 tablespoons each day.

Cod Liver Oil

This nutrient-dense snack offers many health benefits. Vitamin B and E, magnesium, zinc, selenium, fat, antioxidants, and fibre. Nuts vary in nutrient density.


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