7 Healthiest Foods You Should Add to Your Diet

Your food choices play a crucial role in your overall health, directly influencing key factors such as insulin regulation, disease prevention, and nutrient absorption. Selecting the right foods can significantly improve your body’s ability to function optimally while protecting it against chronic conditions.

Here’s a look at some of the most nutrient-dense, low-carbohydrate, and anti-inflammatory foods that can transform your health:

1. Nutrient-Dense Foods

• Rich in vitamins, minerals, and antioxidants, these foods support essential bodily processes, enhance immune function, and promote overall vitality.

2. Low Carbohydrate Options

• Foods low in carbohydrates help stabilize blood sugar levels, reduce the risk of diabetes, and prevent insulin resistance.

3. Anti-Inflammatory Properties

• Reducing inflammation in the body minimizes the risk of chronic diseases such as heart disease, arthritis, and kidney dysfunction.

The Seven Healthiest Foods You Can Eat

1. Sauerkraut

Why It’s Healthy:

Sauerkraut, a fermented food made from cabbage, is not only flavorful but also packed with essential nutrients that deliver numerous health benefits.

• Low in Net Carbs: With only 1.9 grams of net carbs per cup, sauerkraut is an excellent choice for those following a low-carb or keto-friendly diet.
• Vitamin C Powerhouse:
  Sauerkraut boasts over 700 mg of vitamin C per cup. This high concentration supports:
  • Collagen production, essential for healthy skin, joints, and connective tissues.
  • Immune system health, helping the body fend off infections.
  • Heart health, thanks to its antioxidant properties.
• Probiotic and Prebiotic Benefits:
  As a fermented food, sauerkraut introduces probiotic bacteria into the gut, enhancing digestion and nutrient absorption. Additionally, it acts as a prebiotic, nourishing the existing gut microbiota and promoting a balanced intestinal environment.
• Rich in Cruciferous Phytonutrients:
  Made from cabbage, a cruciferous vegetable, sauerkraut contains compounds that support liver detoxification and are gentle on the digestive system.
• Vitamin K2 Source:
  Vitamin K2 in sauerkraut is critical for bone health, as it helps direct calcium into the bones and away from arteries and joints, reducing the risk of calcification-related issues.

Incorporating Sauerkraut

Add sauerkraut to your meals as a side dish, salad topping, or condiment to enjoy its robust flavor and remarkable health benefits. Its unique combination of nutrients and gut-friendly properties makes it a standout addition to any diet.

2. Arugula

Why It’s Healthy:

Arugula, a peppery leafy green, offers a wealth of health benefits due to its nutrient density and unique properties. Its versatility and flavor make it a favorite addition to salads, smoothies, and various dishes.

• Cruciferous Benefits:
  As a cruciferous vegetable, arugula supports liver detoxification by promoting the production of detoxifying enzymes. Its natural compounds may also have anti-cancer properties, helping protect against certain types of cancer.
• Low in Oxalates:
  Unlike spinach, which is high in oxalates and can contribute to kidney stone formation, arugula is low in oxalates, making it a safer option for those concerned about kidney health.
• Rich in Nutrients:
  Arugula is packed with essential nutrients, including:
  • Calcium for bone health.
  • Potassium to regulate blood pressure.
  • Folate, crucial for cell function and DNA synthesis.
  • Magnesium to support muscle and nerve function.
  • Vitamins C and K1 for immunity, skin health, and blood clotting.
• Nitric Oxide Booster:
  Arugula enhances the production of nitric oxide, which:
  • Improves cardiovascular health by relaxing blood vessels and lowering blood pressure.
  • May enhance libido by improving blood flow.
• Anti-Inflammatory Properties:
  The antioxidants and phytonutrients in arugula help reduce systemic inflammation, promoting overall health and reducing the risk of chronic diseases.

Incorporating Arugula

Use arugula as a base for salads, mix it into omelets, or add it as a topping for pizzas and sandwiches. Its zesty flavor and impressive health benefits make it a delicious and nutritious choice for any meal.

3. Salmon

Why It’s Healthy:

Salmon is a nutrient-dense powerhouse that delivers exceptional health benefits, particularly for the brain, heart, and overall body wellness. When sourced responsibly, it’s a versatile and delicious addition to a healthy diet.

• High in Omega-3 Fatty Acids:
  Salmon is one of the richest sources of omega-3 fatty acids, specifically EPA and DHA, which:
  • Support brain health, improving cognitive function and reducing the risk of neurodegenerative diseases.
  • Promote heart health by lowering triglycerides and reducing inflammation.
  • Improve joint health, alleviating stiffness and discomfort from arthritis.
• Low Mercury Risk:
  Wild-caught salmon is a safer seafood choice as it contains negligible levels of mercury. The selenium present in salmon further offsets any potential mercury exposure, protecting the body from toxicity.
• Rich in Nutrients:
  Salmon provides a wealth of essential nutrients, including:
  • Potassium for regulating fluid balance and blood pressure.
  • Zinc to bolster the immune system.
  • Calcium, which supports bone health and muscle function.
• Anti-Inflammatory Properties:
  By providing a healthy balance of omega-3 to omega-6 fatty acids, salmon helps reduce systemic inflammation, decreasing the risk of chronic diseases like cardiovascular conditions and autoimmune disorders.
• Fats to Protein Ratio:
  Salmon contains a balanced ratio of healthy fats and protein. This combination:
  • Promotes satiety, making it a great choice for weight management.
  • Supports ketosis in low-carb diets by offering high-quality fats for sustained energy.

Incorporating Salmon

Enjoy salmon baked, grilled, or pan-seared as a main dish, or add it to salads, wraps, or breakfast bowls. Opt for wild-caught varieties to maximize its nutrient benefits while minimizing potential contaminants. With its impressive nutrient profile and versatility, salmon is a must-have in a health-conscious diet.

4. Cod Liver

Why It’s Healthy:

Cod liver, an organ meat from cod fish, is a nutrient-packed superfood that delivers essential vitamins, healthy fats, and significant health benefits. Its high nutrient density makes it a powerful addition to a balanced diet.

• Nutrient-Dense Organ Meat:
  Cod liver is rich in:
  • Omega-3 fatty acids, supporting brain, heart, and joint health.
  • Vitamin A (retinol), which promotes vision, skin health, and immune function.
  • Vitamin D, essential for calcium absorption, bone strength, and mood regulation.
• Fat-to-Protein Ratio:
  With a 5:1 fat-to-protein ratio, cod liver is ideal for low-carb and keto diets, providing sustained energy and satiety without spiking blood sugar levels.
• Supports Eyes and Skin:
  The high concentration of vitamin A in cod liver is vital for maintaining:
  • Healthy vision, particularly in low-light conditions.
  • Epithelial health, supporting the skin’s barrier function and healing processes.
• Vitamin D Source:
  Cod liver is an excellent source of vitamin D, which:
  • Boosts immune system function, helping the body fight off infections.
  • Supports bone health by enhancing calcium absorption.
  • Improves mood and reduces the risk of depression.
• Contains Vitamin K2:
  Vitamin K2 in cod liver works synergistically with vitamin D to:
  • Direct calcium to bones, reducing the risk of arterial calcification.
  • Enhance bone mineralization and prevent bone-related disorders.

Pro Tip

Consume cod liver within 1–2 days of opening to maintain its freshness and avoid a fishy aftertaste. Store it in the refrigerator in an airtight container for optimal preservation.

Incorporating Cod Liver

Enjoy cod liver on its own, paired with crackers, or mixed into salads for a nutrient-dense boost. Its impressive profile of omega-3s, vitamins, and minerals makes it a fantastic choice for health-conscious individuals, especially those following keto or low-carb lifestyles.

5. Grass-Fed Hamburger

Why It’s Healthy:

Grass-fed hamburger is a nutrient-rich, versatile protein source with numerous health benefits, especially when compared to conventional beef. Its balance of high-quality protein and healthy fats makes it an excellent addition to a health-conscious diet.

• High-Quality Protein:
  Grass-fed hamburger is an easily digestible protein source, particularly beneficial for individuals with low stomach acid or digestive issues. Protein is essential for muscle repair, immune function, and overall cellular health.
• Balanced Fat Content:
  With a 2:1 fat-to-protein ratio, grass-fed hamburger provides a stable energy source, making it ideal for:
  • Supporting ketosis in low-carb diets.
  • Promoting satiety, helping with appetite control and weight management.
• Rich in Iron:
  Grass-fed hamburger contains heme iron, the most bioavailable form of iron, which:
  • Supports red blood cell production and oxygen transport.
  • Prevents iron-deficiency anemia more effectively than plant-based iron sources.
• Packed with Nutrients:
  Grass-fed hamburger is loaded with essential vitamins and minerals, including:
  • B vitamins for energy metabolism and brain function.
  • Zinc to support immune health and wound healing.
  • Phosphorus and selenium for strong bones and antioxidant defense.
• Contains Carnosine and Creatine:
  Unique to animal proteins, carnosine and creatine deliver additional health benefits:
  • Carnosine: Reduces glycation, a process that contributes to aging and chronic disease.
  • Creatine: Enhances exercise performance and supports brain health.

Pro Tip

Avoid lean cuts of hamburger and instead choose fattier options for better flavor and increased health benefits. Grass-fed beef has a superior fatty acid profile compared to grain-fed beef, including higher levels of omega-3s and CLA (conjugated linoleic acid).

Incorporating Grass-Fed Hamburger

Enjoy grass-fed hamburger in various forms, such as patties, meatballs, or mixed into casseroles. Pair it with fresh vegetables and healthy fats for a complete and nutrient-dense meal. Its versatility and nutrient profile make it an excellent choice for maintaining energy, supporting overall health, and enhancing performance.

6. Pecans

Why They’re Healthy:

Pecans are a nutrient-dense nut with a rich flavor and impressive health benefits. Their low carb content and high healthy fat levels make them an ideal snack or ingredient for health-conscious diets, especially keto.

• Low Net Carbs:
  With only 4 grams of net carbs per cup, pecans are a perfect choice for low-carb and keto diets, allowing you to enjoy a satisfying snack while maintaining ketosis.
• High in Healthy Fats:
  Pecans provide 71 grams of fat per cup, with a remarkable 7:1 fat-to-protein ratio, making them:
  • A great source of sustained energy.
  • Ideal for promoting satiety and reducing hunger.
• Rich in Zinc and Copper:
  These essential minerals work together to support:
  • Immune function, helping the body fight infections and heal efficiently.
  • Enzymatic reactions essential for metabolism and cellular health.
• Antioxidant Power:
  Pecans have the highest antioxidant content among nuts, which:
  • Helps reduce inflammation, protecting against chronic diseases like heart disease.
  • Supports overall cardiovascular health by improving arterial function.
• Easily Digestible:
  Compared to harder-to-digest nuts like walnuts or Brazil nuts, pecans are gentler on the digestive system, making them a better option for individuals with sensitive stomachs or gut issues.

Incorporating Pecans

Add pecans to salads, baked goods, or yogurt for a flavorful crunch, or enjoy them roasted as a standalone snack. Their nutrient profile and versatility make them a delicious and health-promoting addition to your diet.

7. Extra Virgin Olive Oil

Why It’s Healthy:

Extra virgin olive oil (EVOO) is a cornerstone of healthy diets like the Mediterranean diet, renowned for its heart-protective and anti-inflammatory properties. As a nutrient-dense fat source, it provides a wide range of benefits for overall health and longevity.

• Nutrient-Dense:
  EVOO contains essential vitamins and minerals, including:
  • Vitamin E and A, which act as antioxidants to protect cells from damage.
  • Magnesium and potassium, supporting muscle, nerve, and cardiovascular function.
• Zero Insulin Effect:
  As a pure fat source, EVOO has no impact on insulin levels, making it an excellent choice for:
  • Low-carb and keto diets.
  • Supporting blood sugar stability and reducing metabolic stress.
• Rich in Phytonutrients:
  Packed with bioactive compounds, EVOO offers unique health benefits, such as:
  • Promoting longevity and reducing age-related decline.
  • Enhancing mitochondrial health, which improves energy production.
  • Reducing beta-amyloid plaques, associated with Alzheimer’s disease, to support brain health.
• Anti-Inflammatory and Pain-Relieving:
  EVOO contains oleocanthal, a compound with anti-inflammatory properties comparable to ibuprofen. Regular consumption may help alleviate pain and reduce chronic inflammation.
• Heart and Brain Health:
  EVOO supports arterial health by improving blood vessel elasticity and reducing plaque buildup, lowering the risk of heart disease. Its antioxidant properties also enhance cognitive function and protect against neurodegenerative diseases.

Pro Tip

Choose high-quality, authentic extra virgin olive oil to maximize its benefits. Indicators of authenticity include:

• A peppery taste, which reflects the presence of polyphenols.
• A grassy aroma, indicative of freshness and purity.

Incorporating Extra Virgin Olive Oil

Drizzle EVOO over salads, roasted vegetables, or cooked proteins for added flavor and health benefits. Avoid overheating it to preserve its delicate phytonutrients, using it primarily for dressings, light sautéing, or as a finishing oil. By incorporating EVOO into your daily routine, you can enjoy its exceptional health-promoting properties.

Why These Foods Are the Healthiest

The seven foods highlighted—sauerkraut, arugula, salmon, cod liver, grass-fed hamburger, pecans, and extra virgin olive oil—stand out as some of the healthiest choices for several key reasons. They align with critical criteria for supporting long-term health and preventing chronic conditions.

1. Low Carb, Low Insulin Impact

These foods are low in carbohydrates, making them ideal for:

• Preventing blood sugar spikes, which can lead to insulin resistance, a precursor to diabetes and metabolic syndrome.
• Supporting ketosis, where the body uses fat for energy instead of glucose, promoting weight management and energy stability.

2. Nutrient Density

Each of these foods is packed with essential vitamins, minerals, and phytonutrients that:

• Support immune function, bone health, brain health, and more.
• Provide bioavailable nutrients (like heme iron and omega-3s) that are easier for the body to absorb compared to plant-based sources.

3. Anti-Inflammatory Properties

Chronic inflammation is a root cause of many diseases, including heart disease, diabetes, and arthritis. These foods combat inflammation through:

• Antioxidants: Pecans, EVOO, and arugula reduce oxidative stress and protect cells.
• Healthy fats: Salmon and EVOO balance omega-3 and omega-6 ratios, crucial for reducing inflammation.
• Phytonutrients: Found in cruciferous vegetables like arugula and fermented foods like sauerkraut, which support detoxification and reduce inflammatory markers.

Final Thoughts

Incorporating these seven foods—sauerkraut, arugula, salmon, cod liver, grass-fed hamburger, pecans, and extra virgin olive oil—into your diet can profoundly impact your overall health. Their unique combination of low-carb content, nutrient density, and anti-inflammatory properties supports a wide range of benefits, including:

• Better Cardiovascular Health: Omega-3s, antioxidants, and phytonutrients promote heart function and reduce the risk of heart disease.
• Enhanced Brain Health: Nutrients like vitamin D, omega-3s, and carnosine protect against neurodegenerative diseases and improve cognitive function.
• Improved Digestion: Probiotic-rich foods like sauerkraut and easily digestible options like pecans and grass-fed meats support gut health and nutrient absorption.
• Reduced Inflammation: Anti-inflammatory compounds in EVOO, salmon, and cruciferous vegetables combat chronic inflammation, a root cause of many health issues.

By prioritizing high-quality, nutrient-dense options, such as wild-caught salmon, grass-fed beef, and authentic extra virgin olive oil, you can maximize the health benefits of your meals. These foods are not just a diet choice—they’re an investment in your long-term wellness.

Start integrating these powerhouse ingredients into your daily routine and experience the transformative effects they can have on your health.

Frequently Asked Questions

1. Can I eat these foods daily?
Yes, most of these foods can be consumed daily, though it’s best to rotate your protein sources like salmon and hamburger.

2. Is cod liver safe to eat?
Yes, wild-caught cod liver is a nutrient-dense option, but consume it fresh for the best taste and health benefits.

3. Why is sauerkraut better than yogurt for probiotics?
Sauerkraut’s probiotics survive stomach acid, unlike many found in yogurt.

4. How much olive oil should I use daily?
Use liberally, especially on salads, as it helps absorb fat-soluble nutrients.

5. Can these foods fit into a keto diet?
Absolutely! All these foods are keto-friendly, with low carbs and high healthy fat content.

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