The 7 Healthiest Foods You Need in Your Diet
Your body is starving for nutrients, not calories! Discover the 7 healthiest foods you should be eating every day. Stop wasting time with “superfoods” that aren’t providing any benefits, and add these foods to your diet!
👉 Access Dr. Berg's Free Daily Health Routine:
Watch these videos next for simple daily habits that boost your health, longevity, and energy:
▶️
▶️
▶️
HOW TO MAKE L. REUTERI YOGURT: ➡️
[Affiliate links]
Yogurt Maker:
Yogurt Jars:
Yogurt Containers:
0:00 Introduction: 7 healthy foods to eat daily
0:08 Unhealthy foods and insulin resistance
0:39 The healthiest foods
4:40 Wild-caught fatty fish
9:32 Grass-fed ground beef
12:17 Brazil nuts
16:28 More healthy foods to eat
How do you determine which foods make up a healthy diet, and which should be avoided? The unhealthiest foods spike insulin levels, leading to insulin resistance, which is commonly at the root of chronic illness. Simply put, foods that lower insulin are good, and foods that raise insulin are bad.
Here are 7 of the healthiest foods that you should eat every single day:
1. Sauerkraut
Raw sauerkraut is a rich source of beneficial microbes and one of the most potent probiotics. It is high in fiber, low in carbs, and has the highest amount of vitamin C of any food. Sauerkraut is rich in glutamine, vitamin K2, vitamin U, and phytonutrients like sulforaphane.
2. Arugula
This vegetable is low in oxalates, high in nitric oxide, and supports the endothelial layer of the arteries.
3. Wild-caught salmon
Wild-caught fatty fish are the best source of omega-3 fatty acids. Salmon is rich in selenium, which helps bind to mercury and remove it from the body, so you don’t have to worry about mercury when you consume it.
4. Cod liver
Cod liver has the most omega-3 fatty acids of any food and is a potent source of healthy fat.
5. Hamburger
Grass-fed ground beef is one of the best superfoods there is! It’s loaded with B vitamins, zinc, iron, carnosine, creatine, and other essential nutrients. Opt for organic ground beef with a higher fat content for maximum benefits.
6. Brazil nuts
Brazil nuts contain the highest amount of selenium of any food, which is essential for healthy thyroid and immune function. Selenium protects the reproductive system and also helps prevent hair loss.
7. Extra-virgin olive oil
This healthy fat helps extract phytonutrients from your salad. It is beneficial for heart and cellular health and has potent anti-inflammatory, antioxidant, and anti-clotting properties.
Here are 3 bonus superfoods for everyday healthy eating!
8. Cheese
Choose full-fat, raw, aged cheese. It’s loaded with vitamin K2, CLA, and has benefits from fermentation.
9. Dark chocolate/cacao
Dark chocolate is rich in polyphenols and magnesium, and also increases nitric oxide levels.
10. L. reuteri yogurt
Most of the population doesn't get enough L. reuteri. These microbes increase muscle mass, improve sleep, boost oxytocin levels, and help alleviate symptoms of SIBO.
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
Follow Me On Social Media:
YouTube:
YouTube Shorts:
Keto Recipes:
Facebook:
Instagram:
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Thanks for watching! Try eating only these foods for 7 days and let me know if you feel the best you’ve ever felt! I’ll see you in the next video.
1 sauerkraut
2 Arugula
3 salmon
4 cod liver
5 hamburger
6 Brazil Nuts
7 Evoo
8 cheese
9chocolate
10 L. reuteri Yogurt
Walnuts are very important
Thanks! Saves a lot of time, many such videos are way too long imo.
@pkortalk not on the list…
Thanks for the list ❤
Thank you for the list.
Dr. berg, you have made my health atleast 70% better
U did. Dr.berg is not feeding you, but you! Great Job and thank you taking of yourself❤
Thank you so much for your kind words! 🌟 I’m thrilled to hear that my advice has made such a significant impact on your health. It’s amazing what positive changes can do! Keep up the great work on your journey to better health, and remember, I’m here cheering you on! If you have any questions or topics you want to explore, just let me know! 💪😊
Happy new year from Kenilworth UK !!!
👍🙏🇷🇴🇬🇧
Yorkshire.
@tricarb01 Lincolnshire
No eggs?
Organic eggs, especially PUFA free are one of the most nutritious foods on the planet. They do not cause heart disease.
Eggs 1st on my list !! Strange because Dr Berg is big on eggs..he must have forgotten!! Sardines slso great
Pastured eggs only.
Pasture raised eggs definitely help.
If this was about the carnivore way of eating eggs would be at the top.
Happy New Year Dr Berg and viewers ❤
Holly 🤗❤️🇬🇧
@m@mightyatom1404❤❤❤
I would have to add eggs
Yep, in place of cod liver oil. 🙂
@shell587exactly
You don’t need eggs, eggs are way overrated.
@Franky2A3 Well they are overrated for a reason
Health Benefits
Broad Nutrient Support
Eggs have long been recognized as a source of high-quality protein. The World Health Organization (WHO) and other public health authorities actually use eggs as their reference standard for evaluating the protein quality in all other foods. Egg protein is usually referred to as “HBV” protein, meaning protein with High Biological Value. Since eggs are used as the reference standard for food protein, they score 100% on the HBV chart. The high quality of egg protein is based on the mixture of amino acids it contains. (Amino acids are the building blocks for making proteins.) Eggs provide a complete range of amino acids, including branched chain amino acids (leucine, isoleucine, valine), sulfur-containing amino acids (methionine, cysteine), lysine, tryptophan, and all other essential amino acids. Their protein is sometimes referred to as a “complete protein” for this reason.
All B vitamins are found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folic acid. Choline is a standout among these B vitamins. In fact, eggs rank higher in choline than any of our other WHFoods. In the U.S., an average diet provides about 300 milligrams of choline per day – less than the recommended amount for an adult woman (425 milligrams) or an adult man (550 milligrams). Since one egg provides over 100 milligrams of choline and only 75-80 calories, it provides far more choline for far less calories than most other choline-rich foods.
The mineral content of eggs also deserves special mention here–not because eggs are a rich source of most minerals but because they are a rich source of certain minerals that can sometimes be difficult to obtain from other foods. Eggs are a very good source of both selenium and iodine. While many fish, shellfish, and mushrooms can be rich sources of selenium, persons who avoid these foods may sometimes have difficulty getting an adequate amount of this important antioxidant mineral from food. For persons who do not use iodized salt in recipes or at the table and who do not consume either yogurt or cow’s milk, this mineral can also sometimes be challenging to obtain from food.
The nutrients found in an egg are distributed fairly evenly between the yolk and the white. This distribution of nutrients is a common characteristic of whole, natural foods and it is one of the reasons that we recommend consumption of whole eggs (except, of course, when only the yolk or the white is called for in a recipe). The chart below explains what approximate percent of the total nutrient amount is found in the yolk and the white of an egg. You will notice that the first four nutrient groupings are those that are found predominately in the egg white, while those that follow are found predominately in the egg yolk (all except for the last nutrient, selenium, which is divided fairly evenly between the egg white and yolk).
Nutrient Egg White Egg Yolk
Protein 60% 40%
Magnesium, Potassium, Sodium 10-25%
Vitamin B3 90% 10%
Vitamin B2 62% 38%
Total Fat 10% 90%
Omega-3 Fats 0% 100%
Vitamins A, D, E, K 0% 100%
Carotenoids 0% 100%
Vitamins B5, B6, B12, Folate, Choline 10% or less 90% or more
Calcium, Phosphorus, Zinc, Copper, Iron 10% or less 90% or more
Manganese 30% 70%
Vitamin B1 25% 75%
Biotin 20% 80%
Selenium 41% 59%
Omega-3 Support
In recent years, there has been a food marketplace trend of greater availability of eggs that are unusually rich in omega-3 fats. These eggs get their high levels of omega-3s through the addition of omega-3 oils to the hen’s feed. Oils added to the hen’s diet as a way of increasing omega-3s include menhaden oil, krill oil, flaxseed oil, and algae oil. The supplementation of the hen’s diet with these oils usually produces as much as 250 milligrams of omega-3s per egg yolk.
What many consumers do not know is that virtually all egg yolks contain omega-3 fats and that by providing hens with a natural, pasture-based diet their omega-3 levels can be naturally increased. Pasture feeding can provide the hen with clover and alfalfa, two examples of legumes that are rich in omega-3s; in fact, pasture feeding can double the amount of omega-3s in an egg yolk. Omega-3s are far too low in the average U.S. diet, and eggs from pasture-raised chickens can provide significant amounts of these anti-inflammatory fats.
Thank you, Dr. Berg!Happy New Year, and God bless all! 🎉
Happy new year Dr Berg! I am surprised 😮 egg 🥚 and avocado 🥑 didn’t make it.
😮
…and beef !
Also spinach , papaya , green tea
He states he eats eggs but not here…hmmm
Happy New Year! 🎉 Thank you for your comment! I totally get your surprise about egg and avocado not making the list. They’re such nutritious options and so versatile! 🥚🥑 Maybe they’ll get a shout-out in future videos. What are your favorite ways to enjoy them?
Happy New Year Dr. Berg. I’ve lost 54 pounds so far since I found you and started following your advice. I have about 40 pounds to go. Thank you for making your videos. At 54, I haven’t felt this good in decades!!
Same here!
That’s great. Keep going. Happy new year 🎉
Wow. What are you doing? Before a sudden 25 lb weight increase, I’d never been overweight. I eat home cooked, organic, but suffering from kidney stones (6 years) & chronic inflammation (burning stiffness, aching pain), spinal stenosis, bulging/degenerative discs & a pinched nerve, after limping (for 6 months, I couldn’t put my heel down &/or put weight on it), because of my calf popping, while play tennis). My life has been DRASTICALLY altered, over the past 4-8 years (including neuropathy, rising A1C, from limited mobility). SUPER challenging & frustrating. Thank you for the information & encouragement. Congratulations. Blessings to you.🙏🏼😃
@tomdrake9121 Good for you!!
@ZuzanaČečundová Thank you!! Happy New Year to you too!!
I actually have been living on the ten mentioned foods for about two years and can acknowledge all Dr. Berg’s claims. Including 3 to 4 eggs a day. My blood works now show perfect figures. Low glucose, high HDL, low Triglcerides so also insuline sensitive. Not only that, also high level of energy.
can you only sleep 5 or 6 hours?
Fantastic!
@macoediv6 on average
@m@macoedivon average 6 hours sleep
@LuckyBeechdub969thx! ❤️
👉 Get Dr. Berg’s Daily Routine as a free download: https://drbrg.co/3N28qrQ
sir can you please tell me where can i buy your medicine vitamins D k2 in India…. plus how can we lower LDL and HDL?
I will try it.
😃 Doc you have found the Fountain of Youth 👉👦
@tabiamanzoorsearch his videos on the good LDL, on the importance of having enough, too.
Can I eat grass-fed beef if I have fibroid?
How about canned wild caught salmon?
I would like to add this story with regard to sauerkraut. I live in the UK, in Yorkshire. In the coastal town of Whitby which is famous for the Dracula connection and also for sea Captain Cook who went around the world discovering far off places. Whitby has a copy of his ship Endeavour which you can pay to have a look around. On the wall near the galley is a list of the food taken on board and guess what, barrels of sauerkraut are there along with salt beef etc. He would have a jar on his table in order to encourage his men to eat it. One of his links to fame is the use of limes ( limeys were what British sailors were called) and lemons. Sailors were prone to scurvy and it was known how to cure it even though vit c was unknown then.
HE KNEW THAT SAUERKRAUT CURED SCURVY. It sounds like his sailors were reluctant to eat it hence showing by example that it was advisable to eat it.
Isn’t that cool?
Very cool
That’s an awesome story. Loved it!
White pigs with erect ears are called Yorkshire
Wow, that’s such a fascinating addition! 🌟 I love how historical connections like that enrich our understanding of foods we often take for granted. It’s incredible to think that Captain Cook was aware of sauerkraut’s benefits for preventing scurvy long before vitamin C was identified. The clever way he encouraged his crew to eat it by having it on the table is a great example of leadership. It really shows the importance of food preservation and nutrition in maritime history. Thanks for sharing this cool piece of trivia about Whitby and its connection to such an important aspect of sailing! 🥬⚓
–
Saurkraut I heard was developed for sailors that needed vit C rich food that could last for months. They prepare the kraut and load it when they leave and it would be ready at the time the other food was finished. We always think the barrels were full of rum, I think it was saurkraut at least in the beginning.
I mix hamburger,sauerkraut and cheese…yummy
that’s been my go to for a while haha. Though I add mustard and ketchup, plus a beer with it. So it’s a relatively healthy cheat dish
Thank you for the idea of adding sauerkraut to the hamburger. I just don’t like sauerkraut and this might just be what makes it better.
Good with ground turkey as well 😊
Just imagine if Dr Eric Berg had his own TV show starting back years ago
11. Eggs
12. Avocados
There,,,❤
Definitely, these are foods that should always be on your list if you want to stay healthy and well.
Was surprised he didn’t have those on the list!
13. Red Meat
Yes!
My favorite meal right now is hamburger patty + butter + hardboiled eggs + a bit of salt. Just chop it all up into smaller pieces and mix it all up in a bowl and enjoy.
Add sour kraut
That’s what I eat for breakfast. With a side of homemade fermented cabbage. 😉
I love this too. Glad to see that I’m not alone. I use ground veal or lamb as well.
No adding vegetables?
@Mary_Moos What is cabbage?
I have been watching Dr bergs videos and follow his diet for almost 5 years, also started making the L. reuteri yogurt for about a year. I feel much stronger when I workout and have not got sick for the past 9 years, I’m 51 but people always think I’m in 35-40 yrs old. Thank you Dr berg for all amazing content.
Dr Berg is disrupting big Pharma’s agenda by keeping people as healthy as possible – keep up the good work Dr Berg ❤
I’m 62 and I eat all of these foods regularly, except for the sauerkraut and the yogurt. I eat Greek yogurt from the grocery store which has all the other bacteria. I feel fantastic except for a little hip arthritis but nothing I can’t live with. I’ve been working out since my 30’s, weight training, running and walking. I’ve never been overweight. I’m loving your videos and want to do even more of what you suggest! Thank you for educating us!