What Superfoods and Supplements I Take Daily

Tuesday May 24 | BY |
| Comments (1)



The other day, I received a question regarding the recent series “The Truth About Cancer“.

“You’ve always said that superfoods and dried herbs and grasses have a place when you’re unable to eat fresh food which rings true to me. I have just watched the part about Living Fuel where they say that no matter how many fruit & vegetables you eat you could never get all of the nutrients that are in Living Fuel in your daily diet. It does make sense that we can’t get such a wide variety of nutrients in our food every day even if you eat whatever fruit & vegetables are in season, which is what I do. Do you think supplementing with something like Living Fuel is advisable…if one could afford it?”

My response was as follows:

Hi Julie,

I think there will always be differences of opinion on this controversial topic! Of course, anyone selling supplements like Living Fuel will tell you-you can’t get enough nutrients from natural foods. But this is largely exaggerated.

I’m not saying that all supplements and superfoods are not necessary. Many are essential (vitamin D, vitamin B12, maybe vitamin K2), and our body requires them to function at optimal health.

I looked at the ingredients of many of these supplements and vitamins and determine if it seems like an unnecessary product to me. It is better to spend the extra time planning out your diet and extra money on better quality foods.

I take the following:

– Ground flax seeds (daily) (Chia is also a good choice)
– Berries (daily)
– Cooked greens, one bunch daily (spinach, chard, dandelion, kale, etc.)
– Vitamin D3 – daily in winter time
– Vitamin B12 – Weekly
– Vitamin K2, Daily
– Walnuts and other nuts (including regular Brazil nuts): 1 ounce daily
– Legumes, at least one cup (cooked) daily
– Turmeric: about 1/4 teaspoon daily
Holy Basil for stress reduction (not daily).
– This is controversial in some circles, but I also consume one serving of minimally refined organic soy product per day (tempeh is my favorite). There are many benefits to this, which I can address in the future. Concerns, such as “phytoestrogens,” are largely exaggerated!

I sometimes takeĀ omega 3 supplements in the form of algae oil (instead of fish oil) but don’t currently take it. I monitor my blood omega 3 levels once or twice a year via a blood test. If necessary, I add the supplement.

Nothing is missing, as far as I know. I have the energy and mental clarity to thrive throughout my day. (I also eat other raw and cooked foods, but I make sure to get those basics every day).

With proper planning and a little homework, you can get (almost) everything you need from your food. It is a challenge, in the beginning, to get it all right and do the research, but then again Rome wasn’t built in a day.

Frederic Patenaude

Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.


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  1. Nomi Shannon says:

    Hi Fred Excellent article as usual. I just wanted to chime in with my two cents. I “went raw” when i was 44 and by the time I was 45 I was very strict all raw. I experimented with supplements and over time decided I didn’t really need them as I ate so well and I did. But as I’ve aged, I will be 73 soon, the big differences are: I need far more protein than when I was in my 40’s/50’s and i take supplements on a regular basis, including teas like Tulsi, green stuff, protein powder in my very green with fresh greens smoothies.
    There is a season for everything and the season i am in right now, which BTW i feel I live the life of a 40 something year old-I regularly use supplements whereas when i was your age, I did not.

    You went raw at a much younger age than i did so it may turn out that you never need to go out of your way to supplement to maintain your energy, brain power, a general feeling of health and vitality. It has been my experience that each year my diet and supplements change according to what i sense my needs are. ~nomi

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