#094 What vitamins should you eat?
Your ULTIMATE cheatsheet
In today’s world, most people think of supplements when you mention vitamins. Well, it’s about time we change that. Supplements are there to supplement. When we think of vitamins, we should think of REAL FOOD, and this infographic is one step forward in that direction.
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Here’s a more written breakdown of the various foods you see in each category:
Note: This list is definitely not exhaustive, these are just some of the foods that are rich in each specific vitamin that you could incorporate in your diet. Feel free to leave a comment if you feel there are any notable omissions.
Vitamin A - Butter, camembert, carrots, cod liver (actual liver over the oil), liver, raw or lightly pasteurized milk, tomatoes, grapefruit, eggs, oranges, wild salmon
Vitamin B1 - Eggs, wild salmon, sourdough, soaked / sprouted / fermented oats, sprouted chia seeds, sourdough. Avoid things like cereal etc, yes they have B1 but also fortified free iron and other ingredients you don't want.
Vitamin B2 - Raw or lightly pasteurized milk, cottage cheese kefir, liver, wild salmon, grapes, eggs, avocado, apples, activated almonds, beef
Vitamin B3 - Tuna, raw or lightly pasteurized milk, liver, chicken, wild salmon, turkey, beef, prawns, russet potatoes, mushrooms
Vitamin B5 - Sweet potatoes, wild salmon, broccoli, liver, beef, chicken, eggs, avocado, raw or lightly pasteurized milk, activated beans
Vitamin B6 - Raw or lightly pasteurized milk, spinach, beef, liver, chicken, ricotta, garlic, mango, yogurt, pistachios, banana
Vitamin B7 - Eggs (cooked), activated nuts, liver, wild salmon, raw or lightly pasteurized milk, sweet potatoes, watermelon
Vitamin B9 - Liver, beetroot, asparagus, activated legumes, oranges, grapefruit, eggs, seaweed
Vitamin B12 - Liver, sardines, tuna, eggs, raw or lightly pasteurized milk, crab, chicken, oysters, chicken hearts, cheese
Vitamin C - Kiwis (try the golden ones), oranges, lemons, parsley, guava, cherries, kale, lychee, strawberries, bell peppers
Vitamin D - Raw midday sunlight, cod liver, sardines, tuna, wild salmon, sun-charged mushrooms, eggs
Vitamin E - Kiwis, cod liver, activated almonds, activated pine nuts (eat more pesto), activated brazil nuts, crab, eggs, wild salmon, kale, sunflower seeds
Vitamin K - Tomatoes, strawberries, blueberries, chicken, basil (eat more pesto), kale (drop it in your broth), liver, broccoli, pate, kiwis
If you want to take this a step further, I highly recommend downloading a food tracking application like MyFitnessPal or Cronometer and logging the foods you’re consuming for a week or two. It’ll show you exactly how close you are to hitting your RDAs (not just for vitamins but minerals as well), and then from there you can tweak your diet or perhaps start incorporating some targeted supplementation to fill in the gaps.
This is a much better approach than randomly consuming a generic multivitamin that’s not even curated to your specific lifestyle needs.
Also, understand that your body will not cease to function if you simply miss or go under the target of a certain vitamin’s RDA for the day. In fact, it’s much better for you to look at things from a weekly standpoint instead of a daily one. Just make sure you’re not severely shortchanging yourself.
Tennis is the most aesthetic sport in the world
I’m sorry, I’m only a messenger for the truth… Tennis > pickleball
What if?
What if we sipped from seashell martini glasses? What if we snuck raw butter in with a silver clam shell? What if we just made (real) jam with whole fruit? Summer would never end 🌞
Lighting matters
If you want to change how your room feels, change your lighting. Replace your single bright light source for a number of smaller warm lamps. Complete mood flip. Circadian friendly. The body just knows. The right lighting will change your life.
We launched our new print issue
All your pictures are starting to come in and I’ve never been more optimistic. Oh, it's an ETERNAL SUMMER alright! Love all of you and we’re never going to stop adorning your coffee tables with beauty 🫡
We expect to have enough magazines for the next few weeks, though if you’re in the US, UK or Canada those will probably sell out first. Once again, appreciate all of you!
For the unaquainted, this new print issue is 193 pages with a matte-laminated cover. It’s silver foil stamped. Linen embossed. Beautifully made for your coffee table. Get yours here.
❋ A VISIT TO THE LE CREUSET FACTORY
Le Creuset makes some of the most beautiful cookware in the world. It’s the color that always gets me. You’ll walk around in a random store and immediately that vibrant palette strikes you from a distance — you know it’s le creuset. Have you ever wondered what goes on behind the scenes? I certainly have.
The original foundry was started in 1925 in the North of France, in Fresnoy-le-Grand, and is still making cookware today the same way they’ve been doing it for nearly a hundred years. The factory isn’t open to the public, because it’s an actual working foundry and isn’t set up for visitors.
The word creuset translated to crucible and refers to a very sturdy cooking cauldron. One French-English dictionary translated to a “melting pot,” which seems very appropriate.
The enameling process, which takes three hours, is especially top-secret, so I can’t show you quite how they do it, but the pots, pans and lids are individually set on a multi-pronged holder and sprayed with whatever color they are enameling that run with, that particular day.
At any given time, they produce cookware in about 50 colors. Some are done because different countries have a tendency to favor certain colors. Black is popular in Japan and purple is popular in France: One pot they were testing in 3 various shades of purple, to be released next year in France. I like the orange, but also some of the green colors. They’re both timeless and contemporary, with a hit of vintage mixed in.
New bucket list unlocked: to visit the le creuset factory.
❋ DISHOOM CANARY WHARF RECALLS 1970S IRANI CAFES NEAR BOMBAY STOCK EXCHANGE
I’m a sucker for beautiful interior design, especially when it’s done tastefully. I can’t get enough of how Dishoom’s restaurant in Canary Wharf looks. Can you guess the theme? It was designed to emanate the aura of a "financial fraudster from the 1970s".
"We imagined the fictional owner of the restaurant to be a financial fraudster from the 1970s who owns a cafe on Dalal Street, close to the Bombay Stock Exchange," he told Dezeen.
"This story gave us an opportunity to experiment with the aesthetic and feeling of the 1970s in Bombay, which, as you can imagine, has a rich history of financial intrigue."
I also love how they did the lighting, it’s very warm and inviting — essential for curating a welcoming restaurant atmosphere. The dining spaces are carefully designed to be very intimate, and they spared no expense with patterned fabric and leather booth seats in shades of green, yellow, brown and red.
❋ ON SEPTEMBER: RICOTTA HOTCAKE RECIPE
If you’re still not used to how September feels,
will welcome you to the month of transition, along with a ricotta hotcake recipe perfect for a beautiful Sunday morningSeptember — perhaps more than any month1 — is a month of transition. If I were trying to be clever, I’d call it a sublime month, because it straddles the knife’s edge between seasons, existing in an in-between state. When viewed on the solar cycle, it’s very much still summer — its days still mostly being longer than its nights. But, from a spiritual standpoint, September is the beginning of fall. The clock turns on the Tuesday after Labor Day, and the world shifts2.
❋ BACI DI ALASSIO RECIPE (ITALIAN CHOCOLATE HAZELNUT COOKIES)
Desserts can absolutely be nourishing when they’re made with real, whole ingredients and this traditional Italian dessert is up there. Baci di Alassio is a chocolate hazelnut cookie that’s a local specialty of the Ligurian town of Alassio, Italy. They’re completely flourless, and you only need six ingredients.
The word baci means "kisses" in Italian. The name is rumored to have originated from the shape of the two cookies coming together like lips to form a kiss. These cookies, sometimes known as baci di riviera, were invented around 1910 by a famous pastry chef from Alassio, Rinaldo Balzola. He created them as a gastronomic souvenir for tourists visiting the Ligurian town from abroad.
The original recipe is a closely guarded secret, and each Italian bakery has their own rendition. This is my version, after 6 rounds of recipe tests to get just the right flavor, consistency and technique.
Kathleen has detailed recipe instructions along with great visuals for you to follow along.
Drop a slice of lemon in your glass of Perrier and enjoy your Sunday in deep leisure beautiful people 🥂
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Till next time,
Godspeed!
Also, if there was a pdf of all these drawings I would hang them in my kitchen lol. Beautiful!
Double request for the fatty acids!