Health starts with what’s on your plate. The foods we choose can have an incredible impact, nourishing our bodies at a cellular level, supporting vital functions, and protecting us from chronic disease. True wellness isn’t just about avoiding unhealthy foods—it’s about embracing choices that actively promote physical and mental resilience. Today, with so many dietary options and trends, it’s easy to overlook the power of simple, nutrient-dense foods that are scientifically proven to support our wellbeing.
When it comes to healthy eating, it’s not only about the vitamins and minerals; these foods are packed with unique compounds, antioxidants, and healthy fats that make them standout choices. Each food in this list contributes to a different aspect of health, from gut and heart health to immunity and cognitive function. Whether you’re looking to improve your energy, protect your heart, or support your immune system, these foods can provide the foundation for a truly healthful diet.
1. Arugula
Arugula is a fantastic choice for anyone aiming to add more leafy greens to their diet. A member of the cruciferous family, arugula is packed with phytonutrients that support liver function and reduce inflammation. Unlike spinach, which contains oxalates that can contribute to kidney stones, arugula is low in oxalates, making it a safer choice for everyday consumption.
Arugula’s peppery taste complements simple seasonings like olive oil and sea salt, making it easy to enjoy in a variety of meals. Rich in calcium, potassium, magnesium, and vitamins C and K1, arugula also boosts nitric oxide levels, benefiting cardiovascular health and potentially supporting libido and cognitive function.
2. Salmon
Wild-caught salmon, especially when eaten with the skin, is one of the best sources of omega-3 fatty acids, essential for brain, heart, and joint health. These omega-3s help reduce inflammation and may offer protective effects against certain cancers.
Compared to many other fish, salmon has lower mercury levels, and its high selenium content can even counteract the effects of any mercury present. With its easy digestibility and delicious flavour, salmon is a satisfying, nutrient-rich protein that is perfect to enjoy a few times each week. Regular salmon consumption can support heart health, reduce systemic inflammation, and promote cognitive wellbeing.
3. Sauerkraut
Sauerkraut, a fermented cabbage dish, is an incredible source of vitamin C, with over 700 milligrams per cup, far surpassing daily requirements. This essential vitamin acts as a powerful antioxidant, aiding in collagen production, immune support, and cellular protection from oxidative damage.
Sauerkraut’s fermentation process creates beneficial bacteria that survive stomach acid, making it to the large intestine to support gut health. Unlike yogurt, which often loses its probiotics in the digestive process, sauerkraut’s beneficial bacteria colonise the gut, enhancing digestion and immunity. With its high fibre, low carbs, and unique nutrients, sauerkraut is an exceptional addition to any balanced diet.
4. Extra Virgin Olive Oil
High-quality extra virgin olive oil is a cornerstone of the Mediterranean diet, celebrated for its anti-inflammatory properties and cardiovascular benefits. Rich in phytonutrients, olive oil can slow the ageing process, protect cellular health, and reduce risks associated with chronic diseases like cancer and Alzheimer’s.
To ensure authenticity, look for olive oil with a peppery finish and a fresh, grassy aroma. Its unique fat profile supports the absorption of fat-soluble vitamins and other nutrients in foods. With daily use in salads or as a finishing oil, extra virgin olive oil offers benefits for heart health, brain function, and pain relief, acting as a natural anti-inflammatory and antioxidant-rich ingredient.
5. Pecans
Among nuts, pecans are an excellent choice due to their low carbohydrate content and high levels of antioxidants, which can support heart health and help manage blood sugar levels. Pecans contain zinc, copper, and B1, which help manage stress and support cellular health. Additionally, they’re low in oxalates, reducing the risk of kidney stones.
With an ideal fat-to-protein ratio, pecans provide a filling, nutritious snack that stabilises insulin levels. Enjoy a handful after meals for a satisfying, easy-to-digest treat. Pecans’ antioxidant properties combat oxidative stress, protecting cells from damage that can lead to chronic diseases.
6. Cod Liver
Cod liver may not be a staple for everyone, but it offers a range of essential nutrients that are difficult to find in other foods. Rich in omega-3 fatty acids, vitamin A, and vitamin D, cod liver supports vision, immunity, and calcium absorption. The active form of vitamin A, retinol, is vital for skin health and tissue maintenance, while vitamin D is essential for bone health and immune function.
Cod liver also contains vitamin K2, iodine, and B vitamins. With its high fat-to-protein ratio, cod liver suits low-carb diets as it doesn’t spike insulin. Cod liver oil can be a great alternative for those who find cod liver itself too strong. These nutrient benefits make cod liver particularly valuable for pregnant women and children.
7. Grass-Fed Hamburger
Grass-fed hamburger, when sourced from high-quality beef, is an excellent source of bioavailable nutrients. Packed with essential amino acids, heme iron, and B vitamins, including B12, it supports energy and brain function. Unlike leaner cuts, a grass-fed hamburger offers a satisfying fat-to-protein ratio, ideal for those following ketogenic or low-carb diets.
Hamburger meat also contains carnosine, which reduces glycation—a process that promotes ageing and inflammation. Additionally, its creatine content can boost muscle performance, making it suitable for active lifestyles. When prepared without a bun and with high-quality beef, hamburger is an accessible, nutrient-dense protein option that complements a balanced, health-focused diet.
Incorporating these seven foods into your diet can significantly enhance your health and vitality. Each brings a unique nutrient profile that promotes everything from gut health and reduced inflammation to improved heart health and cognitive function. While some may not be everyday choices, including a few of these foods regularly can make a lasting difference.
Building a health-conscious plate doesn’t require drastic changes. Start small—add a bit of sauerkraut to your meals, switch to extra virgin olive oil, or try wild-caught salmon. These little adjustments can add up over time, leading to a healthier, more vibrant life.