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Increase nutrient-dense foods in your diet with these 27 healthy food tips!

1. Add extra-virgin olive oil to your salad to help extract fat-soluble vitamins.

2. Add black pepper to your food, and when consuming turmeric, to increase absorption.

3. To maintain healthy blood pressure levels, increase nitric oxide by consuming beets, arugula, and beet juice powder.

4. Increase cabbage intake for vitamin U (common name for S-methylmethionine (SMM), a compound found in cabbage and some other cruciferous vegetables.)
and sulforaphane.

5. Consume sauerkraut for more vitamin K2, which helps keep calcium in the bones and out of the soft tissues. Calcium in soft tissues causes heart problems, arthritis etc.

6. Drink 1 teaspoon of apple cider vinegar with water before a meal to acidify the stomach and increase protein digestion and nutrient absorption.

7. Consume sea salt before bed for better sleep and 84 trace minerals.

8. Consume shellfish once per week for the trace minerals zinc, selenium, and iodine.

9. Consume broccoli with mustard to enhance sulforaphane.

10. Drink green tea for EGCG, which benefits many things, from weight loss to cancer prevention.

11. Add butter to your vegetables to help extract phytonutrients.

12. Consume dark chocolate to support microbes and increase nitric oxide.

13. To increase digestive juices, consume bitter vegetables first, such as dandelion greens, arugula, swiss chard, and kale.

14. Go for a walk after you eat to burn off extra sugar.

15. Consume garlic for allicin’s potent anti-cancer properties.

16. Add sage, thyme, rosemary, or garlic to meat when you cook on the grill.

17. Soak nuts overnight and dry them in the oven to enhance nutrients and digestibility.

18. Consume high-quality animal protein such as grass-fed meat.

19. Eat a protein-rich breakfast to boost cognitive function, increase energy, and reduce cravings.

20. Follow a low-carb diet with intermittent fasting.

21. Focus on getting enough collagen by consuming bone broth, animal skin, or collagen powder.

22. Consume sardines, cod liver, cod liver oil, and fatty fish to increase omega-3 fatty acids.

23. Add high-quality raw cheese to your diet.

24. Add cheese and nutritional yeast to your salad to increase B vitamins.

25. Consume cooked tomatoes to increase lycopene.

26. Consume onions for the anti-inflammatory compound quercetin.

27. Avoid refined sugar and starches.

Dr. Eric Berg, DC, not MD; information only

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Healthy eating is usually about small improvements made consistently rather than looking for one miracle food.

My favourite tip on the list is taking a walk after meals. It costs nothing, almost everyone can do it, and research has shown that even a short walk can help with blood sugar control. Sometimes the simplest habits make the biggest difference

I learned something new from this post. I had never heard of vitamin U before 😄

One thing I appreciate about lists like this is that they encourage people to eat more whole foods instead of relying on processed snacks.

Whether someone follows every tip or not, increasing vegetables, quality protein and healthy fats is generally a step in the right direction.

I think the best approach is to use this list as a guide rather than a strict rule book. Everyone has different health conditions, allergies and dietary needs. What works well for one person may not be the best choice for another.

Garlic, onions, cabbage, broccoli and leafy greens are foods our grandparents ate regularly. It is interesting that modern research continues to find beneficial compounds in many traditional foods.

@Farmlady Yes you're correct

Sometimes healthy eating does not have to be expensive or complicated.
I would encourage anyone reading this to introduce these foods gradually instead of changing everything overnight. Trying to change your entire diet in one day can be overwhelming. Small changes are usually easier to maintain over the long term.

The point about reducing refined sugar is probably one of the most valuable on the list. Many people consume far more sugar than they realise through soft drinks, snacks and processed foods. Cutting back will benefit overall health in many ways.

I always tell people that healthy eating is an investment, not an expense. Spending a little more on nutritious food today may help reduce health problems later. Prevention is often easier than treatment.

I like that this list focuses on real foods instead of expensive supplements. Many nutrients can be obtained from a varied diet without buying lots of products. Fresh vegetables, fruits, legumes, fish and quality protein are good places to start.

One lesson I have learned is that consistency matters more than perfection. Eating healthy most of the time is better than following a perfect diet for one week and then giving up.

The suggestion to eat more fermented foods caught my attention. Foods like sauerkraut and yoghurt can be part of a healthy diet because they support gut health. Our digestive system has a bigger impact on overall wellbeing than many people realise.
We often look for complicated health solutions while ignoring the basics.

Drinking enough water, eating vegetables, getting enough protein, sleeping well and staying physically active are habits that have stood the test of time.

Healthy eating should not become a source of stress. It is okay to enjoy treats occasionally while making nutritious foods the foundation of your diet. A balanced lifestyle is easier to maintain than an extremely restrictive one.

I enjoy reading posts like this because they make me think about my own eating habits. Even if I only adopt three or four of these suggestions, that is still progress. Improving health is usually about making better choices one step at a time.