Choosing the right foods can make a significant difference in your health, energy levels, and overall well-being. Certain foods are packed with nutrients that not only nourish your body but also protect against diseases, boost your immune system, and support various bodily functions. In this article, we’ll explore the top seven healthiest foods you need in your diet, each offering unique and powerful benefits.

1. Sauerkraut: The Probiotic-Rich Superfood

Sauerkraut, a fermented cabbage dish, is a powerhouse of nutrients that can greatly benefit your health.

Why You Should Include Sauerkraut in Your Diet:

• High in Vitamin C: Sauerkraut is loaded with vitamin C, an essential antioxidant that boosts your immune system and helps protect your cells from damage.
• Probiotic and Prebiotic Benefits: The fermentation process makes sauerkraut a rich source of probiotics, which are beneficial bacteria that support gut health. It also contains prebiotics that feed these good bacteria.
• Packed with Phytonutrients: Sauerkraut is high in phytonutrients, which have anti-inflammatory and antioxidant properties, helping to fight off chronic diseases.
• Easy to Digest: The fermentation process breaks down the cabbage, making it easier for your body to digest and absorb its nutrients.
• Rich in Lactic Acid and Vitamin K2: Lactic acid aids digestion, while vitamin K2 is crucial for bone health and cardiovascular function.
• Contains Vitamin U: This lesser-known vitamin is thought to help protect the lining of the digestive tract.

With just 1.9 grams of net carbs per cup, sauerkraut is a low-carb, nutrient-dense addition to any diet.

2. Arugula: The Nutrient-Dense Leafy Green

Arugula, also known as rocket, is a leafy green that’s often underappreciated but should be a staple in your diet.

The Health Benefits of Arugula:

• High in Phytonutrients: Arugula is rich in phytonutrients that help protect against cancer and other chronic diseases.
• Supports Liver Function: Arugula contains compounds that assist the liver in detoxification processes, helping your body to eliminate toxins.
• Low in Oxalates: Unlike some leafy greens, arugula is low in oxalates, making it safer for those prone to kidney stones.
• Anti-Inflammatory Properties: Arugula’s anti-inflammatory properties can help reduce the risk of chronic inflammation-related diseases.
• Rich in Nitric Oxide: Nitric oxide helps relax blood vessels, improving circulation and cardiovascular health.
• Loaded with Essential Nutrients: Arugula is high in calcium, potassium, folate, magnesium, vitamin C, and vitamin K1.

Arugula is an excellent choice for adding flavor and nutrients to your meals without adding many carbs—just 0.43 grams of net carbs per cup.

3. Wild-Caught Salmon: The Omega-3 Powerhouse

Wild-caught salmon is one of the best sources of omega-3 fatty acids, which are crucial for heart and brain health.

Why Wild-Caught Salmon Should Be on Your Plate:

• Rich in Selenium: Selenium is a powerful antioxidant that plays a vital role in metabolism and thyroid function.
• High in Omega-3 Fatty Acids: Omega-3s help reduce inflammation, support brain health, and lower the risk of heart disease.
• Packed with Vitamin K2, Zinc, and Calcium: These nutrients are essential for bone health, immune support, and overall well-being.

With its favorable fat-to-protein ratio of 1:2, wild-caught salmon is a nutritious, heart-healthy food that should be a regular part of your diet.

4. Cod Liver: The Nutrient-Dense Organ Meat

Cod liver, especially when sourced from wild-caught fish, is one of the most nutrient-dense foods available.

Top Benefits of Cod Liver:

• High in Omega-3 Fatty Acids: Cod liver is an excellent source of omega-3s, which support cardiovascular health and reduce inflammation.
• Rich in Vitamins A, D, and K2: These vitamins are crucial for maintaining healthy vision, immune function, and bone health.
• Contains Iodine and B Vitamins: These nutrients are essential for thyroid health, energy production, and overall metabolic function.

With a fat-to-protein ratio of 5:1, cod liver is an excellent food for those looking to increase their intake of healthy fats and essential vitamins.

5. Hamburger (grass-fed, fatty, and organic)

A grass-fed, fatty, organic hamburger is not just a delicious meal but also a nutrient-dense one.

Why Grass-Fed Hamburger is a Great Choice:

• Easy to Digest
• Low on the Insulin Index: This means it has a minimal impact on blood sugar levels, making it a good option for those managing insulin sensitivity.
• Rich in Essential Nutrients: Hamburger is high in available iron, phosphorus, selenium, zinc, and B vitamins, which are all crucial for energy production and overall health.
• Contains Carnosine and Creatine: These compounds support muscle health and endurance, making them particularly beneficial for athletes.

With a fat-to-protein ratio of 2:1, grass-fed hamburger is a satisfying and nutritious addition to a balanced diet.

6. Pecans: The Antioxidant-Rich Nut

Pecans are not only delicious but also packed with nutrients that support overall health.

Health Benefits of Pecans:

• Low on the Insulin Index: Pecans have a minimal impact on blood sugar levels, making them a great snack for those managing diabetes or insulin resistance.
• High in Zinc and Copper: These minerals support immune function and overall health.
• Rich in Vitamin B1: Vitamin B1 is essential for energy production and nervous system health.
• Loaded with Antioxidants: Pecans are one of the highest antioxidant nuts, helping to protect your cells from damage.

With a fat-to-protein ratio of 7:1 and only 4 grams of net carbs per cup, pecans are a nutritious and low-carb snack.

7. Extra Virgin Olive Oil: The Heart-Healthy Fat

Extra virgin olive oil is a staple of the Mediterranean diet, known for its numerous health benefits.

Why You Should Use Extra Virgin Olive Oil:

• Rich in Vitamin E and A: These vitamins protect your skin and support your immune system.
• Contains Magnesium and Potassium: These minerals are crucial for heart health and overall well-being.
• Zero Effect on Insulin: Olive oil doesn’t spike insulin levels, making it a safe choice for those managing blood sugar levels.
• Packed with Phytonutrients: Olive oil contains compounds that have anti-inflammatory, anti-cancer, and anti-aging properties.
• Supports Mitochondrial Health: Olive oil helps repair and protect mitochondria, the energy powerhouses of your cells.

Drizzling extra virgin olive oil over your meals is an easy way to add heart-healthy fats and powerful phytonutrients to your diet.

Incorporating these seven healthiest foods into your diet can provide a wide range of health benefits, from boosting your immune system to supporting heart health and beyond. Whether it’s the gut-friendly sauerkraut or the heart-healthy extra virgin olive oil, each of these foods offers unique and powerful benefits that can help you achieve optimal health.