We all know we could be eating better, but who has the time? Between the fast food temptations and the convenience of processed snacks, it’s easy to skip over the foods that actually do your body some good. But if you care even a little about your health, it might be time to give these 13 nutrient-packed foods a chance. They’re not just trendy buzzwords—they’re the real deal when it comes to giving your diet a much-needed boost. If you’re tired of feeling sluggish and want to pretend you’ve got this whole “healthy eating” thing figured out, these foods are a good place to start.
Salmon
Salmon is a nutritional powerhouse, offering an impressive profile of omega-3 fatty acids, crucial for heart health and inflammation reduction. It’s a fantastic source of high-quality protein, vitamins B12 and D, essential for bone health and immune function. Antioxidants like astaxanthin found in salmon support brain health and have been shown to help prevent chronic diseases.
Try this Recipe: Pesto Salmon
Sardines
Sardines are small fish with a huge nutritional impact, packed with heart-healthy omega-3 fatty acids, vitamin D, and calcium for bone strength. They are an excellent source of protein and provide essential nutrients that support cognitive function and overall health. Including sardines in your diet can help improve heart health, reduce inflammation, and support mental wellbeing. We know they’re not everyone’s cup of tea but it’s worthwhile to try and learn to love them!
Try this Recipe: The Best Sardine Salad
Liver
Humans and our ancestors have been consuming animals for millions of years, but the modern Western diet has shifted away from organ meats towards muscle meat, which is nutritionally inferior. Among all organs, the liver stands out as the most nutritious, packed with vitamin A, iron, B vitamins, and numerous other nutrients that support eye health, immune function, and energy metabolism. Eating liver once a week is a great way to ensure you get all these vital benefits.
Garlic
Garlic is renowned for its health benefits, including its ability to boost the immune system and reduce the risk factors for heart disease. Its active component, allicin, has potent medicinal properties that can fight bacteria and viruses. Regular consumption of garlic can also help lower blood pressure and cholesterol levels, making it a great option for cardiovascular health.
Shellfish
Shellfish, including oysters, clams, and mussels, are rich in nutrients like zinc, vitamin B12, and omega-3 fatty acids, which are vital for brain health and immune support. They’re an excellent source of protein while being low in calories, making them a great choice for anyone looking to maintain a healthy weight. Shellfish can also provide a significant amount of iron, supporting oxygen transport and energy levels.
Try this Recipe: Easy Baked Popcorn Shrimp
Berries
Berries are a superfood group that includes strawberries, blueberries, raspberries, and blackberries, all known for their high levels of antioxidants. These nutrients can help reduce inflammation and oxidative stress, promoting heart health and lowering the risk of chronic diseases. Berries are also a great source of fiber, vitamins, and minerals, supporting digestive health and overall well-being.
Try this Recipe: Fruit Panzanella Salad
Eggs
Eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. They’re a high-quality protein source and contain essential vitamins and minerals, including choline, which is crucial for brain and liver health. Eggs are also versatile and easy to prepare, making them a convenient addition to a nutrient-dense diet.
Try this Recipe: Spinach Frittata
Dark Chocolate
Dark chocolate is rich in cocoa, which contains flavonoids with potent antioxidant and anti-inflammatory properties. It can improve heart health by increasing blood flow and reducing blood pressure. Choosing dark chocolate with a high cocoa content offers benefits like enhanced brain function and a lower risk of heart disease, making it a delicious and healthy treat.
Try this Recipe: Dark Chocolate Covered Oranges
Seaweed
Seaweed is a nutrient-rich plant form of marine algae, which offers a unique source of iodine, essential for thyroid function. It also contains various vitamins, minerals, and antioxidants, supporting metabolic health and reducing the risk of chronic diseases. Incorporating seaweed into your diet can contribute to improved digestion, weight management, and overall health. Seaweed salads or dried seaweed snacks are two great ways to enjoy the benefits of this nutrient-dense food.
Bone Broth
Bone broth is made by simmering bones and connective tissue of animals, which releases collagen and amino acids into the broth. These nutrients support joint health, immune function, and gut health. Bone broth is also rich in minerals like calcium and magnesium, promoting bone density and overall wellness. Save your roasted chicken carcasses and make your own at home!
Leafy Greens
Leafy greens, including spinach, kale, and Swiss chard, are packed with vitamins A, C, and K, minerals like calcium and potassium, and fiber. These nutrients support heart health, reduce the risk of chronic disease, and promote healthy skin and eyes. Consuming a variety of leafy greens can improve your overall health and provide essential nutrients for daily function.
Try this Recipe: Sauteed Greens
Grass-fed Beef
Grass-fed beef is richer in certain nutrients than beef from grain-fed animals, including omega-3 fatty acids, which are beneficial for heart health. It also has more antioxidants like vitamins A and E, along with a healthier ratio of omega-6 to omega-3 fatty acids. Including grass-fed beef in your diet can support muscle growth and maintenance, immune function, and overall health.
Try this Recipe: Ground Beef Stir Fry
Beets
Beets are loaded with vitamins and minerals, including potassium for heart health and magnesium for bone health. They contain nitrates, which are converted into nitric oxide in the body, improving blood flow and lowering blood pressure. Beets also have pigments called betalains, which possess powerful antioxidant
Try this Recipe: Beet and Feta Salad
15 Foods (Besides Prunes) That Will Help You “Go”
We all know prunes are the go-to for getting things moving, but they’re not the only game in town. If you’re looking for some other tasty options to help you stay regular, we’ve got a great list. From fruits and veggies to nuts and seeds, there are plenty of foods that can help keep your digestive system on track. Check out these foods that will help you “go” and your gut will thank you!
Read it Here: 15 Foods (Besides Prunes) That Will Help You “Go”
15 Everyday Habits That Are Wrecking Your Metabolism
Struggling with a sluggish metabolism is a common issue. Sometimes it feels like no matter what you do, your metabolism just won’t cooperate. Everyday routines might be slowing things down without you even realizing it, making staying fit a real challenge. Here are some common habits that might be messing with your metabolism so you can turn things around and figure out how to keep it running smoothly.
Read it Here: 15 Everyday Habits That Are Wrecking Your Metabolism
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
