The 7 Healthiest Foods You Should Add to Your Diet

The 7 Healthiest Foods You Should Add to Your Diet Today

Discover the power of nutrient-dense, low-insulin-impact foods that not only nourish your body but also contribute to overall wellness. These seven superfoods are loaded with essential vitamins, minerals, antioxidants, and unique compounds that can transform your health. By focusing on foods that promote low blood sugar response and high nutrient absorption, you’ll maximize your diet’s benefits without the drawbacks of high-carb or highly-processed options.

1. Sauerkraut: The Vitamin C Powerhouse

Sauerkraut isn’t just for topping your meals; it’s a superfood packed with health benefits. One cup of sauerkraut contains a whopping 700 mg of vitamin C—nearly 10 times the recommended daily intake. This incredible dose of vitamin C plays a key role in collagen production, immune support, and anti-aging. Additionally, sauerkraut provides both prebiotics and probiotics, essential for gut health and digestion.

Key Benefits:

  • High in fiber and low in carbs (only 1.9 grams of net carbs per cup)
  • Rich in antioxidants that support healthy skin and protect against free radicals
  • Contains lactic acid, which promotes good bacteria and helps ward off pathogens
  • Provides Vitamin K2, essential for bone health and calcium management

2. Arugula: A Cruciferous Green for Inflammation and Heart Health

If you’re looking for a nutrient-rich salad base, arugula is a top choice. This cruciferous vegetable has a unique peppery flavor and is loaded with anti-inflammatory properties. Arugula also supports cardiovascular health by boosting nitric oxide levels, essential for blood flow and heart health.

Key Benefits:

  • Low in oxalates, reducing the risk of kidney stones
  • High in calcium, potassium, folate, and magnesium
  • Supports the liver and cardiovascular health
  • Contains antioxidants that provide anti-cancer properties

3. Salmon: Omega-3 Rich for Brain and Heart Health

Wild-caught salmon is among the healthiest fish you can eat. This fatty fish is exceptionally high in omega-3 fatty acids, which are vital for brain and heart health. Omega-3s also combat inflammation, making salmon a powerful choice for reducing systemic inflammation and supporting joint health.

Key Benefits:

  • Low mercury levels and naturally high in selenium, which counters mercury absorption
  • Contains essential nutrients like potassium, zinc, and calcium
  • Provides DHA and EPA, essential omega-3s for cognitive function
  • An excellent protein-to-fat ratio, ideal for supporting low-carb or ketogenic diets

4. Cod Liver: Nutrient-Dense and Rich in Omega-3s and Vitamin A

Cod liver may not be the first thing you think of, but it’s an excellent addition to a nutrient-rich diet. Packed with omega-3 fatty acids, vitamin A, vitamin D, and vitamin K2, cod liver supports immune function, skin health, and bone strength. Cod liver oil is also a great option for those who don’t enjoy the taste of organ meats.

Key Benefits:

  • High in essential fatty acids, supporting brain and immune health
  • Contains retinol (active vitamin A), which is crucial for vision, skin health, and immune function
  • Perfect fat-to-protein ratio for maintaining ketosis
  • High in iodine, important for thyroid health

5. Grass-Fed Hamburger: High-Quality Protein and Nutrient-Dense

Grass-fed, organic hamburger meat is an easy-to-digest protein source with a high fat-to-protein ratio, making it a fantastic option for a low-insulin diet. Unlike highly processed meats, grass-fed beef is rich in amino acids, iron, and B vitamins, essential for energy production and cellular health.

Key Benefits:

  • High in bioavailable iron, supporting healthy blood and energy levels
  • Rich in B vitamins like B12, crucial for brain function and mood
  • Contains carnosine, which helps reduce glycation (a process that speeds up aging)
  • Supports muscle growth and exercise endurance with creatine

6. Pecans: Heart-Healthy, Low-Carb Nuts

If you love snacking on nuts, pecans should be your top pick. They’re lower in carbs than most nuts and are packed with healthy fats, antioxidants, and essential minerals. Pecans are particularly rich in zinc and copper, which support immune health and blood sugar stability.

Key Benefits:

  • Low in net carbs (only 4 grams per cup), perfect for low-carb diets
  • High in healthy fats, which help curb cravings and keep you satisfied
  • Contains B vitamins and antioxidants that support stress management and cellular health
  • Good for digestion and easier to digest than other nut varieties

7. Extra Virgin Olive Oil: A Fat with Powerful Anti-Inflammatory Properties

Extra virgin olive oil (EVOO) is one of the healthiest fats you can add to your diet. Rich in antioxidants, EVOO promotes anti-aging, cognitive health, and heart health. When choosing olive oil, always go for high-quality, authentic extra virgin olive oil, which has a slightly peppery taste and an aroma of fresh-cut grass.

Key Benefits:

  • Supports longevity and cellular repair, essential for healthy aging
  • Contains phytonutrients that are 20 times more potent than green tea antioxidants
  • Provides anti-clotting and anti-microbial properties
  • Helps extract nutrients from vegetables when used in salads

Conclusion

Incorporating these seven foods into your diet can provide substantial health benefits, from reducing inflammation and supporting heart health to boosting brain function and immune strength. Focus on nutrient-dense, low-carb options to maintain balanced blood sugar levels and support overall wellness. Add these superfoods to your shopping list and watch your health transform.

 

Source: Dr. Berg

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