What truly makes a food « healthy »? It’s more than just a buzzword. As a leading global expert in nutrition and natural supplements, I, NutriGem, define a healthy food as one that is:
- Nutrient-Dense: Packed with vitamins, minerals, trace minerals, and essential fatty acids.
- Low-Carb: Minimizes insulin spikes, a major contributor to illness and nutrient depletion.
- High in Beneficial Fats & Fiber: Fats and fiber don’t trigger significant insulin responses.
- Rich in Phytonutrients: These plant compounds offer health benefits far beyond basic vitamins and minerals.
- Supports Nutrient Absorption: Enhances the body’s ability to utilize essential nutrients.
- Easy to digest
The ideal protein source is one with a higher fat content, as leaner proteins can surprisingly raise insulin more.
With these principles in mind, let’s dive into the 7 healthiest foods you should incorporate into your diet:
1- Sauerkraut: The Probiotic Powerhouse
Sauerkraut is more than just a condiment. It’s a nutritional champion!
- Low-Carb & High-Fiber: One cup contains only 6g of carbs, with 4.1g of fiber, resulting in a net carb count of just 1.9g!
- Vitamin C Superstar: Sauerkraut boasts incredibly high levels of Vitamin C, with over 700mg per cup (daily requirements are around 75mg). Vitamin C is crucial for collagen production, bone health, heart protection, and acts as a powerful antioxidant.
- Prebiotic & Probiotic Benefits: The fermentation process creates beneficial bacteria (probiotics) that survive stomach acid and reach the large intestine. The cabbage itself provides prebiotic fiber to feed these good microbes.
- Cruciferous Power: As a cruciferous vegetable (like broccoli and kale), sauerkraut is packed with potent phytonutrients, offering unique health advantages.
- Digestive Aid: Sauerkraut is surprisingly easy to digest, especially compared to other cruciferous vegetables. It stimulates acetylcholine production, promoting regular bowel movements and digestive juice secretion.
- Lactic Acid Advantage: The lactic acid in sauerkraut benefits good bacteria while inhibiting harmful pathogens.
- Vitamin K2 Source: Made by bacteria, Vitamin K2 helps keep calcium in the bones and out of the joints and arteries.
- Vitamin U for Gut Health: Vitamin U (yes, it’s a real vitamin!) offers significant benefits for conditions like colitis, ulcers, gastritis, acid reflux, and general gut inflammation. (See link below for more information on Vitamin U).
Supporting Gut Health and Digestion: To further enhance the benefits of sauerkraut, consider Fiber Select. This product provides high-quality fiber that helps cleanse the body of toxins, promotes a feeling of well-being, and supports overall digestive health.
2- Arugula (Rocket): The Leafy Green Champion
Make your salads count! Arugula is a superior choice over other greens like spinach.
- Cruciferous Benefits: Like sauerkraut, arugula is a cruciferous vegetable, rich in liver-supporting phytonutrients.
- Low in Oxalates: Unlike spinach, arugula is low in oxalates, which can contribute to kidney stones.
- Unique Flavor: Its peppery, spicy flavor requires minimal seasoning. I often enjoy it with just extra virgin olive oil and sea salt.
- Anti-Inflammatory: Arugula possesses strong anti-inflammatory properties.
- Nitric Oxide Booster: Supports cardiovascular health, libido, and erectile function by promoting healthy blood vessel lining.
- Nutrient-Rich: High in calcium, potassium, folate, magnesium, vitamin C, and vitamin K1.
- Anti-Cancer Potential: Arugula contains compounds with potent anti-cancer effects.
Boosting Liver Function and Detoxification: Because arugula supports liver function, consider adding Spirulin Plus. This product helps deacidify the body, remove excess water, and supports overall detoxification, thanks to its high-quality spirulina content.
3- Wild-Caught Salmon: The Omega-3 King
Choose wild-caught salmon, especially the fattier varieties, for maximum benefits. Keep the skin on for extra healthy fats!
- Low Mercury, High Selenium: Salmon has lower mercury levels than many other fish, and its high selenium content counteracts mercury absorption.
- Omega-3 Powerhouse: Salmon is exceptionally high in omega-3 fatty acids, crucial for brain health, heart health, joint health, and reducing inflammation. Most people consume far too many inflammatory omega-6 fats (soy oil, corn oil, etc.).
- Good Fat-to-Protein Ratio: While not as high as some other options, salmon’s other benefits make it a valuable addition. You can always add extra healthy fats.
- Nutrient Profile: High in potassium, zinc, and calcium.
- Easy to find, great taste
Supporting Cardiovascular Health: To maximize the cardiovascular benefits of salmon, consider Lipid Control Plus. This multi-component supplement helps maintain healthy cholesterol levels, supports liver function, and promotes overall cardiovascular health.
4- Cod Liver (or Cod Liver Oil): The Nutrient Powerhouse
Don’t dismiss cod liver! It’s a nutritional powerhouse, especially when sourced from wild-caught cod.
- Organ Meat Benefits: Organ meats are incredibly nutrient-dense, but often overlooked. Wild-caught cod liver is surprisingly palatable and readily available.
- Delicious (Seriously!): High-quality cod liver, eaten within 1-2 days, has a pudding-like texture and minimal fishy taste.
- Omega-3s + Vitamins A & D: Unlike regular fish oil, cod liver (and its oil) contains omega-3 fatty acids (EPA and DHA) plus the vital fat-soluble vitamins A (retinol) and D.
- Vitamin A (Retinol): Essential for eye health, immune function, and the lining of the skin, sinuses, respiratory tract, and kidneys.
- Vitamin D: Crucial for blood pressure, pain management, mood, and immune support.
- Other Nutrients: Also contains vitamin K2, iodine, and B vitamins.
- Exceptional Fat-to-Protein Ratio: A 5:1 ratio means it’s incredibly low on the insulin index, promoting ketosis.
- Cod Liver Oil Option: If you can’t stomach the liver itself, cod liver oil is an excellent alternative, particularly beneficial for children and pregnant women.
Boosting Immunity: Because cod liver is excellent for the immune system, combining it with NuviaLab Immune can provide even greater support. NuviaLab Immune contains a blend of plant extracts and essential nutrients to strengthen the body’s defenses.
5- Grass-Fed Organic Hamburger: The Practical Protein
Choose grass-fed, organic hamburger (not lean!) for a practical and digestible protein source.
- Practicality & Digestibility: Easy to find, easy to prepare, and generally easier to digest than steak, especially for those with lower stomach acid.
- Quality Matters: Grass-fed, organic hamburger is vastly different from processed fast-food options. Red meat, when sourced properly, does not cause cancer or heart problems (link to video below).
- Fat-to-Protein Ratio: A 2:1 ratio helps keep the protein in the small intestine for better digestion.
- Amino Acids & Iron: An excellent source of readily available amino acids and iron (much higher than spinach).
- Nutrient Profile: Rich in B12, phosphorus, zinc, selenium, and B vitamins (B6, B2, B3, B5).
- Carnosine: Reduces glycation (a process that contributes to aging and tissue damage) and inflammation, and supports the immune system.
- Creatine: Improves exercise performance, endurance, and muscle growth.
Consider Betaine Hydrochloride if you have difficulty digesting red meat due to low stomach acid.
Further reading on Red Meat: [Insert a reputable link about red meat here, ideally to the video mentioned]
Supporting Muscle Growth and Performance: If you’re active and consuming hamburger for its protein and creatine, consider adding Mass Extreme. This supplement helps build muscle mass, supports physical and mental performance, and optimizes testosterone levels.
6- Pecans: The Low-Carb Nut Champion
Pecans stand out among nuts for their low net carb content and other benefits.
- Lowest Net Carbs: One cup contains 14g of carbs, with 10g of fiber, resulting in a net carb count of only 4g!
- High Fat Content: 71g of fat per cup.
- Excellent Fat-to-Protein Ratio: A 7:1 ratio keeps it very low on the insulin index.
- Zinc & Copper: Rich in both zinc and copper, which are essential minerals that balance each other.
- Vitamin B1: Important for stress management.
- Low in Oxalates: Another advantage over some other nuts.
- Heart & Blood Sugar Benefits: Good for cardiovascular health and blood sugar regulation.
- Highest Antioxidants: Among nuts, pecans have the highest antioxidant levels, reducing complications from chronic diseases.
- Easy to Digest: Easier to digest than walnuts, peanuts, Brazil nuts, and even macadamia nuts.
- Versatile: Great taste, easy to add in various dishes.
Managing Blood Sugar and Cravings: To enhance the blood sugar benefits of pecans, consider NuviaLab Sugar Control. This supplement helps maintain normal blood glucose levels, supports macronutrient metabolism, and can help reduce appetite.
7- Extra Virgin Olive Oil (EVOO): The Liquid Gold
Choose real, high-quality extra virgin olive oil – it’s worth it!
- Zero Insulin Impact: As a pure fat, EVOO has no effect on insulin.
- Phytonutrient Powerhouse: Contains phytonutrients that promote longevity, support telomeres, and repair mitochondria (crucial for cancer prevention).
- Pain Relief: Anti-inflammatory properties comparable to ibuprofen (study linked below).
- Brain Benefits: Reduces beta-amyloid plaque associated with Alzheimer’s disease, supporting memory and focus.
- Other Benefits: Anti-clotting, antimicrobial, and retinal-protective properties.
- Powerful Antioxidants: Some phytonutrients in EVOO are 20 times more potent than green tea.
- Enhances Nutrient Absorption: The fat in EVOO helps your body absorb the phytonutrients from your salad.
Look for EVOO with a peppery bite, a fresh-cut grass aroma, and a slight irritation in the back of the throat – these are signs of authenticity. Avoid cheap, blended oils.
Reducing Inflammation and Supporting Overall Health: To amplify the anti-inflammatory and overall health benefits of EVOO, consider Brain Actives. This nootropic supplement supports brain function, enhances focus and concentration, and provides sustained energy, which can be beneficial when dealing with inflammation.
CONCLUSION:
Beyond the List, by eating these foods, you are greatly improving your general health.
These seven foods represent a foundation for a truly healthy diet. Remember to prioritize whole, unprocessed foods, listen to your body, and consult with a healthcare professional or registered dietitian for personalized guidance. This information is not intended to replace professional medical advice.
Want to learn more about optimizing your nutrition? Leave a comment below with your questions, and I, NutriGem, will do my best to answer!
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