The 7 Healthiest Foods You Should Eat

The Seven Healthiest Foods You Should Eat

Understanding what makes a food healthy requires examining the factors that contribute to illness. One of the main culprits is insulin, a hormone that regulates blood sugar levels. Foods that cause a spike in insulin can lead to health problems. Additionally, foods that deplete nutrients can also be detrimental. Therefore, we should focus on nutrient-dense foods that enhance nutrient absorption, particularly those low in carbohydrates.

Two types of foods that do not trigger an insulin response are fiber and fat. For protein, the leaner the protein, the higher the insulin response. This means that fattier proteins are generally better for maintaining stable insulin levels. We should aim for a higher fat-to-protein ratio in our diet while ensuring that the foods we consume are rich in vitamins, minerals, trace elements, essential fatty acids, and phytonutrients.

1. Sauerkraut

Sauerkraut is an exceptionally healthy food. One cup contains only 6 grams of carbs and 4.1 grams of fiber, resulting in a net carb count of just 1.9 grams. This makes it a perfect low-carb, high-fiber, and nutrient-rich food. It is the richest natural source of vitamin C, with over 700 milligrams per cup, far exceeding the daily recommended amount of 75 milligrams.

Vitamin C is crucial for collagen production, bone health, and protecting the heart from free radical damage. It also has a significant role in reducing fatigue and maintaining healthy skin. Moreover, sauerkraut acts as both a prebiotic and a probiotic, feeding beneficial gut bacteria and providing a rich source of friendly bacteria that survive stomach acids and reach the large intestine. Additionally, as a cruciferous vegetable, sauerkraut has powerful phytonutrients that support health in numerous ways.

Sauerkraut also contains vitamin K2, which is important for bone health and preventing the calcification of arteries. It is high in lactic acid, beneficial for good bacteria, and contains vitamin U, which supports gut health and reduces inflammation, ulcers, and acid reflux.

2. Arugula

Arugula is a nutrient-dense leafy green and a cruciferous vegetable, making it an excellent choice for salads. It supports liver function, is low in oxalates (which can cause kidney stones), and has a peppery, slightly spicy flavor. Arugula is high in anti-inflammatory compounds, nitric oxide (which supports cardiovascular health and libido), and essential nutrients such as calcium, potassium, folate, magnesium, vitamin C, and vitamin K1. It also has potent anti-cancer properties.

3. Salmon

Wild-caught salmon, particularly the fattier types, is rich in omega-3 fatty acids, which support brain, heart, and joint health and have anti-cancer properties. The mercury levels in salmon are significantly lower than in other fish, and it also contains selenium, which helps counter mercury absorption. Consuming salmon a few times a week can help balance the common omega-3 to omega-6 imbalance seen in many diets, reducing inflammation.

Salmon has a favorable fat-to-protein ratio, though you can enhance this by adding healthy fats. It is also a good source of potassium, zinc, and calcium, making it an overall excellent choice for a healthy diet.

4. Cod Liver

Cod liver, particularly when wild-caught, is a nutrient-dense food rich in omega-3 fatty acids, vitamin A, vitamin D, and vitamin K2. It has a high fat-to-protein ratio, making it an ideal food for ketosis. Unlike regular fish oil, cod liver oil provides the added benefits of vitamins A and D, essential for eye health, immune function, and overall wellbeing.

If you find the taste of cod liver off-putting, try consuming it within a day or two of opening, as it can become fishy over time. Alternatively, cod liver oil can provide many of the same benefits.

5. Grass-Fed Hamburger

While red meat often gets a bad rap, grass-fed, organic hamburger meat is a healthy, practical option. It has a 2:1 fat-to-protein ratio, making it easier to digest and less likely to spike insulin levels. Rich in bioavailable iron, B vitamins, and essential amino acids, hamburger meat can be a beneficial part of a healthy diet, especially for those on a ketogenic plan.

Unlike processed meats, high-quality hamburger is nutrient-dense and can be part of a balanced diet when consumed in moderation.

6. Pecans

Out of all the nuts, pecans have the lowest net carbs, with only 4 grams per cup, and a high-fat content. They are rich in zinc, copper, and vitamin B1, making them an excellent choice for managing stress and supporting immune function. Pecans are also high in antioxidants, which help combat chronic diseases, and are easier to digest than other nuts like walnuts or peanuts.

7. Extra Virgin Olive Oil

High-quality extra virgin olive oil is rich in phytonutrients, vitamin E, and healthy fats, making it a staple in a healthy diet. It has anti-inflammatory properties comparable to ibuprofen and supports cardiovascular health by reducing beta-amyloid plaques associated with Alzheimer’s disease. The antioxidants in olive oil are powerful, supporting overall health and longevity. Use it generously in salads to maximize nutrient absorption.

Conclusion

These seven foods—sauerkraut, arugula, salmon, cod liver, grass-fed hamburger, pecans, and extra virgin olive oil—offer diverse health benefits. Incorporating them into your diet can help improve nutrient intake and overall well-being. Now that you know what to include, be mindful of what to avoid to maintain optimal health.