13 Foods everyone should be eating
(because I couldn't just pick 10)
* not in any particular order*
Berries
Berries are a rich source of antioxidants, vitamin c, fiber, and are relatively low in sugar for fruits, making them the best fruits you can consume, in my opinion. Blueberries, raspberries, blackberries, strawberries are some of the most common ones and all of these are great. Blueberries are my personal favorite. I have a cup of them in my morning smoothie every day. I would recommend trying to get in some form of berries every day. Most grocery stores these days sell some sort of frozen mixed berry blend. They go great with yogurt, in a morning smoothie, or as a side to a larger meal.
Lean red meat
Red meat is a nutritional powerhouse. It's rich in iron, B vitamins, taurine, and zinc, just to name a few, and can be thought of almost like a multivitamin. It is the most nutrient dense protein source you can consume. I try to get in at around 7 or 8 oz daily. The problem with our modern food system is the red meat we have available is intentionally fattened using synthetic hormones and overfeeding practices intended to increase yield. This is a problem as this means red meat is way fattier than it would have been found in the wild. Red meat is often demonized for its excess in calories, which is why I opt for the leanest red meat I can find. Red meat is so nutritious, it’s not worth it to pass it up. I try to get 95/5 ground beef, venison, bison or elk, but will settle for 93/7 ground beef if I have to. Otherwise, you risk the excess calories. You want to look for something around 140-180 calories per 4 oz serving. If you can get 100% grass-fed, go for that. That means they spent their lives grazing on grasslands, rather than being fed grains and corn, which contribute to a less healthy animal, and therefore less healthy meat for you. WIld game is even better since the animal wasn’t factory farmed at all. If you can get in touch with a local hunter, you may be able to strike a deal with someone with more venison or elk meat than they probably know what to do with.
Eggs
Eggs are one of the most nutritious protein sources out there. They’re packed with vitamins like A, D, and B12, minerals like selenium and phosphorus, the yolk (yes, eat the yolk too) is rich in antioxidants, choline, and folate. Eggs are basically the perfect food. Another food that can be thought of like a multivitamin. I eat 3-5 of these every day. I would try to get pasture raised eggs if you can. They will have been fed a more evolutionary appropriate diet and therefore the eggs will be a richer source of the nutrients I mentioned earlier. They will also be richer in omega-3 fats. I personally get my eggs delivered directly from a local farm. In the past, there was a fear about the cholesterol content, but this myth has been put to rest. You can safely consume eggs to your heart’s content.
Fatty fish
Fatty fish are the most potent source of the omega-3 fats DHA and EPA, which are critical for the function of our cell membranes. They are also a great protein source rich in selenium, magnesium, and iron. Fatty fish have been shown to decrease risk of heart disease, diabetes, dementia, and cancer. They also help to lower blood pressure and regulate blood sugar. You want to opt for fish as low on the food chain as you can. This is because fish accumulate heavy metals. The higher up the food chain you go, the more concentrated the metals get. Sardines, salmon, herring, machekel, and trout are all good options. Due to the heavy metal content you still want to limit your amount consumed, I recommend eating them 2-4 times a week. If you can find wild caught, that is the best. You will be avoiding the farmed fish that are fed industrialized fish food and pumped full of hormones. Sam’s club or Costco usually have some good wild caught fish options. I also like to get these canned sardines on amazon. At about $2.30 a can, they are a bargain. They are a bit of an acquired taste, so a word of warning.
https://www.amazon.com/dp/B000HDOPGA?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1
Leafy greens
Leafy greens are nutritional powerhouses. They are extremely nutrient dense and contain antioxidants and fiber to fuel your microbiome. They also contain vitamin A, C and K, iron, magnesium, and calcium, as well as sulforaphane, a compound that has been shown to help your body naturally detox from plastics in the environment and heavy metals. They have also been linked to better blood pressure regulation, bone health, better immunity, and heart health. I personally like arugula, but spinach, kale, mustard greens and bok choy are also great options. I would try to get in at least 2 cups of leafy greens a day. Mix them into a smoothie or eat them as a salad with some olive oil and balsamic vinegar. I’ve had people ask me about lettuce. Unfortunately, lettuce does not fall into this category. Lettuce is pretty devoid of nutrients overall. It’s basically just water and fiber. It isn’t a bad option per se, it’s just not that great. There are better options.
Extra Virgin Olive oil
Olive oil has been extensively studied for its heart health benefits. It’s a potent source of monounsaturated fats, which are the best source of fat in terms of longevity. Monounsaturated fats are the backbone of the “mediterranean diet”, which probably has the most evidence behind it in terms of trendy “fad” diets. Olive oil is also rich in antioxidants and has been shown to help with satiety. Given olive oil’s status as a health promoting food, many companies have been caught trying to undercut margins by mixing their olive oil with lower quality oils hoping the consumer wouldn’t notice. I have seen far too many consumer reports exposing company after company of this. I have even seen reports of companies taking canola oil and adding olive oil flavoring agents and trying to pass it off as olive oil. Most of the olive oil you see at the store is probably not 100% real extra virgin olive oil. You want to look for single origin olive oil in a dark green glass bottle that is certified 100% extra virgin. The glass bottle will protect the olive oil which is prone to degradation by light. You want a single origin (meaning it comes from one country and is not a blend from various regions), so you have traceability. California olive ranch is a reputable brand that can be found at most Walmart and Target stores in the US. Opt for their 100% California Extra Virgin Olive oil. They also sell a cheaper blend of different regions, which you want to avoid. Bragg also makes a good organic 100% extra virgin olive oil imported from Greece. This is another good option that can be found in many stores.
Avocado
Avocado is another great source of monounsaturated fats as well as vitamins C, E, K, and B6, riboflavin, folate, potassium, and magnesium. They also have some omega-3 fats, and fiber. Avocado has been linked to heart health, lower diabetes risk, lower cancer risk, better blood sugar control, and an overall lower weight. Avocado pairs great with eggs or beef. I recommend eating ½ an avocado daily
Cruciferous Vegetables
More specifically foods like broccoli, cauliflower, brussel sprouts, and cabbage. These foods are all excellent sources of vitamins C and K, fiber, and key minerals such as iron, magnesium, and calcium. There is a bit of overlap here with leafy greens as some foods fall into both categories depending on who you ask. But bottom line, get more of these foods into your diet. They have been linked with better heart health, lower cancer risk, balanced hormone especially during pregnancy, and can support liver detoxification. They are another source of the sulforaphane molecule we spoke about in the leafy green section. They can help lower cholesterol, blood pressure, and inflammation. Some people do have digestive distress from eating these foods, so a word of warning there. I personally need to be choosy with this category of food as many of them don’t agree with me.
Full fat dairy
Dairy is often demonized due to its high fat content, particularly saturated fat. However, many new studies have come out showing links to lower rates of cardiovascular disease, type 2 diabetes, and improved brain health and longevity, which flies in the face of the recommendations for many years. Many health experts have reversed their stance on full fat dairy in recent years. It’s the most potent source of vitamin D and calcium in the human diet, helping to maintain bone health. Dairy is also a fantastic source of protein, B vitamins, vItamin A, phosphorus, and potassium. The fermented varieties of dairy such as aged cheeses and greek yogurt can help with better digestion as these foods contain natural probiotics. Dairy can be quite calorically dense, so you will still need to have a little restraint, depending on which variety you choose. Also make sure to get single ingredient sources. Opt out of those with added sugar, fillers, binders, and flavorings. This is not an excuse to go pound the ice cream. I recommend sticking to pure yogurts, whole milk, and aged cheeses. Many people don’t tolerate dairy well, and if so, they could try A2 varieties of milk, which is an alternative breed of cattle that many people with sensitivities to lactose seem to be able to tolerate. Target has begun selling A2 varieties of milk in their stores.
Nuts/seeds
Nuts and seeds are great sources of mono- and poly-unsaturated fats, which have been shown to help lower cholesterol. They also have a small amount of protein and fiber, which helps keep you full. Depending on which ones you choose, they come along with a plethora of vital micronutrients such as iron, zinc, magnesium, calcium, copper, and antioxidants. They can help with blood sugar regulation and lower inflammation. My favorites are macadamia nuts and pecans, but walnuts, almonds, sesame seeds, chia seeds, and flaxseeds are great as well. I recommend trying to get in 30-45 grams of these a day. I understand some people may have nut allergies in which case they would obviously need to avoid these. Replace the fats you would get from these with some high quality olive oil or avocado.
Sweet Potatoes
Sweet potatoes are a fantastic carb source, being high in fiber, antioxidants, vitamins K and C, potassium and potassium. They also contain beta-carotene, which is important for eye health. They have been shown to help with blood sugar control, weight management, and maintaining heart health. They have a low glycemic index and go well with a lot of different foods. You can prepare them in many different ways. You can cut them up into fries and bake them. You can mash them up like you would standard potatoes. You can cut them into small chunks and make home fries out of them (maybe add some eggs). Or you could just pop them in the microwave and eat them as is. Make sure to eat them with the skin on, as a lot of the nutrition lies in the skin. Also be careful to not overdo that fat when cooking them. If making fries, I would avoid deep frying. Deep frying is almost always a bad idea. The high heat can lead to charring, which can contribute to cancer risk. Also heating the oils to such a high degree can be damaging to the oil depending on what oil you use. Finally deep frying just adds a lot of unnecessary calories. I recommend baking them in an oven or air frying with a little coating of olive or avocado oil.
Dark Chocolate
Dark chocolate is a great source of antioxidants, fiber, and healthy fats. You want to make sure you are getting the highest concentration of pure chocolate you can, as the more cocoa you get, the more antioxidants. That means 80% dark chocolate or higher. Anything less than that is a glorified candy bar. You want to pick something with as few ingredients as possible. Cocoa, cane sugar, salt. Something along those lines. Cocoa powder is another alternative to bars, but you want to be wary of the dutch processed variety. This is cocoa processed with alkali to reduce its acidity for a smoother taste. A side effect of this is a vast reduction (often more than half) in its antioxidant content, which is the whole point. Stick to unprocessed cocoa. Similar to fish, chocolate can accumulate heavy metals. Therefore you want to pick a brand that does their due diligence to filter out what they can. I have a brand that I like linked below. They have been shown in numerous consumer reports and independent testing to have the lowest heavy metal amounts on market. I eat 2-3 sections of this every day.
Kiwi
I had to include kiwi in here as it’s my favorite fruit and is up there for one of my favorite foods. Kiwi are a great source of vitamin C, fiber, and antioxidants. They are linked to better immunity, gut health, and heart health, improved blood pressure, and lowered risk of heart disease. They contain serotonin, a hormone in the body that helps with sleep. They have also been traditionally used as a constipation remedy. 1.5-2 kiwi a day is the recommendation. Many experts tout them as being among the best foods to deal with both constipation and sleep issues. They taste great and are lower in fructose than other fruits. Eat them with the skin on. The skin is where a lot of the nutrition lies. I like to have 1 ½ of them with my dinner. That gives the serotonin time to get where it needs to go and make me sleepy later on at night.
