The 7 Healthiest Foods You Need in Your Diet

Cod liver, often found canned, is exceptionally rich in Omega-3 fatty acids, even more than salmon. It's crucial for counteracting high Omega-6 intake from seed oils prevalent in modern diets. While liver is nutrient-dense, cod liver offers a more palatable option for many and its fat content is beneficial for the brain, nervous system, and heart without raising insulin.

Most unhealthy foods increase insulin, leading to insulin resistance, which is at the root of 80% of chronic diseases. The foods discussed in this video are chosen specifically because they do not raise insulin levels, offering significant health benefits.

Raw sauerkraut is a powerful probiotic, superior to yogurt and kefir, with low net carbs and high fiber. It's incredibly rich in Vitamin C (over 700mg per cup), easy to digest, and contains glutamine for gut healing and Vitamin K2 for arterial health. It also has sulforaphane, known for anti-cancer properties and combating H. pylori, and Vitamin U, which heals ulcers. Consume about a half to one cup daily.

Arugula is low in oxalates, making it safe for those concerned about kidney stones. Its main benefit is its high nitric oxide content, which vasoddilates arteries, helps maintain blood pressure, and improves circulation throughout the body, including for erectile dysfunction. As a cruciferous vegetable, it also has anti-cancer properties. Enhance its benefits by adding extra virgin olive oil and nutritional yeast for B vitamins.

Wild-caught salmon is superior to farm-raised due to the absence of antibiotics and artificial additives. Just 3 ounces provide 2000mg of Omega-3 fatty acids (DHA for brain/retina and EPA which is a powerful anti-inflammatory). Salmon is also rich in selenium, which binds with mercury, preventing its buildup in the body. Eating the skin provides additional nutrients like collagen and Omega-3s. Aim for a couple of times a week.

Opt for grass-fed hamburger, ideally organic, with a higher fat content (e.g., 80/20) as fat helps to lower insulin response compared to lean protein. Red meat from grass-fed animals is highly bioavailable and rich in B vitamins, zinc, iron, copper, carnosine (an anti-aging antioxidant), and creatine. The heme iron in hamburger is the most absorbable form of iron.

Consume just one or two Brazil nuts daily due to their incredibly high selenium content, the highest of any food on Earth. Selenium is vital for thyroid function (T4 to T3 conversion), immune system T-helper cells (crucial for defending against pathogens and cancer), and protecting against autoimmune diseases like Hashimoto's. It also supports fertility in both men and women and helps prevent hair loss.

High-quality extra virgin olive oil helps extract phytonutrients from other foods and can be identified by a slight tickle in the throat. It's rich in phytonutrients, acting as a powerful anti-inflammatory and antioxidant, 20 times stronger than green tea. It supports mitochondrial health and is anti-clotting, which is crucial given that 90% of heart attacks and strokes are related to blood clots.

Quality, full-fat, raw, and aged cheese is a fermented product good for gut health. It's rich in Vitamin K2, an anti-aging vitamin that prevents calcium buildup in soft tissues and joints. Cheese also contains CLA (conjugated linoleic acid), which can aid in fat burning, and butyric acid to feed colon cells. Fermented cheese is low in lactose and a high-quality protein source.

Dark chocolate (85% or higher cacao) or pure cacao powder is loaded with polyphenols, which increase nitric oxide for improved circulation, similar to arugula. While it contains oxalates, the high magnesium content in chocolate neutralizes them. Magnesium is essential for muscle function, lowering cortisol, improving sleep, and boosting mitochondrial energy. A small amount of sugar (around six net carbs) is present but easily managed.

L. Reuteri yogurt, preferably homemade, contains a unique microbe often missing from the general population, especially those who haven't been breastfed or used antibiotics. This microbe helps increase muscle mass, improve sleep, and significantly boosts oxytocin, a powerful hormone that lowers stress and increases social impulses. It also helps manage SIBO (small intestinal bacterial overgrowth). A half cup daily is recommended. The video provides a link to instructions on how to make it.