The 7 Healthiest Foods You Need in Your Diet
Dr. Eric Berg DCPublished on January 1, 2026
Summary authored by editor@wellifi.com
TLDR Summary
Incorporate these seven foods—sauerkraut, arugula, wild-caught salmon, cod liver, grass-fed hamburger, Brazil nuts, and extra virgin olive oil—into your daily diet to improve health and combat chronic diseases. Additionally, consider adding quality cheese, dark chocolate, and elutery yogurt for enhanced nutrition.
Key Points
- Sauerkraut is a powerful probiotic, high in vitamin C and glutamine for gut health.
- Arugula is rich in nitric oxide, supporting blood circulation and vascular health.
- Wild-caught salmon provides omega-3 fatty acids essential for brain and heart health.
- Cod liver is a nutrient-dense source of omega-3s and supports detoxification of mercury.
- Grass-fed hamburger offers bioavailable nutrients and supports muscle growth.
- Brazil nuts are the richest source of selenium, crucial for thyroid and immune function.
- Extra virgin olive oil is loaded with antioxidants and supports heart health.
- Quality cheese is a probiotic-rich food that provides vitamin K2 for bone health.
- Dark chocolate offers polyphenols and magnesium, beneficial for heart health.
- Elutery yogurt boosts oxytocin levels, enhancing mood and reducing stress.
The Seven Healthiest Foods You Should Eat Daily
Eating the right foods can significantly impact your health and well-being. In this article, we will explore the seven healthiest foods you should incorporate into your daily diet, along with three bonus foods that can enhance your nutrition even further. The primary focus of these foods is to lower insulin levels, as insulin resistance is linked to many chronic diseases. Let’s dive into the specifics of these nutritious options.
1. Sauerkraut
Sauerkraut, particularly when raw, is a powerhouse of probiotics, far surpassing traditional yogurt and kefir. A single cup contains only 1.9 net carbs and is packed with fiber and nutrients, including over 700 mg of vitamin C—ten times the recommended daily allowance.
Key benefits of sauerkraut include:
- Rich in glutamine, which helps heal the gut.
- Contains vitamin K2, which removes calcium from soft tissues and support cardiovascular health.
- Loaded with phytonutrients like sulforaphane, known for its anti-cancer properties.
- Includes vitamin U (smethylmethionine), which helps heal ulcers.
2. Arugula
Arugula is a low-oxalate vegetable that serves as a fantastic alternative to traditional salad greens. It is one of the highest sources of nitric oxide, which helps in vasodilation and protects against inflammation.
Benefits of arugula include:
- Supports blood pressure regulation and cardiovascular health.
- Exhibits anti-cancer properties.
- Can be paired with extra virgin olive oil and nutritional yeast for added flavor and nutrients.
3. Wild-Caught Salmon
Wild-caught salmon is superior to farmed varieties, offering a rich source of omega-3 fatty acids (2,000 mg per 3 ounces), which are essential for brain and heart health.
Key advantages include:
- High in DHA and EPA, which are anti-inflammatory and support cognitive functions.
- Contains selenium, which helps detoxify mercury.
- Offers additional nutrients from the skin, including collagen.
4. Cod Liver
Cod liver, available in cans, is an excellent source of omega-3 fatty acids and has a unique texture that many enjoy.
Benefits of cod liver include:
- Rich in omega-3s, providing better brain and nervous system support.
- Contains fat that helps balance omega-6 fatty acids found in seed oils.
5. Grass-Fed Hamburger
Grass-fed hamburger is a nutritious source of protein and offers a better fatty acid profile than conventional beef.
Key benefits include:
- High in B vitamins, zinc, iron, and creatine, which are beneficial for muscle growth.
- Contains carnosine, an antioxidant with anti-aging properties.
- Offers highly bioavailable iron compared to plant sources.
6. Brazil Nuts
Brazil nuts are incredibly rich in selenium, crucial for thyroid function and immune support.
Benefits include:
- Helps convert T4 to T3, the active form of thyroid hormone.
- Supports immune system functions, particularly T-helper cells.
- May improve hair health and fertility.
7. Extra Virgin Olive Oil
Extra virgin olive oil is not just a cooking ingredient; it’s a potent health booster.
Key benefits include:
- Rich in antioxidants and phytonutrients.
- Supports heart health and reduces inflammation.
- Helps in absorbing nutrients from salads.
Bonus Foods
In addition to the main foods, consider adding these bonuses to complete your diet:
8. Quality Cheese
Full-fat, raw, and aged cheese offers probiotics and vitamin K2, promoting gut health and preventing calcium buildup in soft tissues.
9. Dark Chocolate
Opt for dark chocolate (85% cocoa or higher) to enjoy its polyphenols that improve circulation and provide magnesium.
10. Elutery Yogurt
This yogurt contains beneficial microbes that support muscle mass and enhance oxytocin production, which can improve mood and reduce stress.
Conclusion
Incorporating these foods into your daily diet can lead to better health outcomes and overall well-being. By focusing on nutrient-dense options that support low insulin levels, you can combat chronic diseases effectively. Try these foods for just seven days and see how they can transform your health.