Many people want to make healthier choices, but they don’t know where to start and unfortunately many of the foods that are marketed as “healthy” at your local grocery store are not actually very nutritious. Throughout my wellness journey, I have found it is much more manageable to focus on adding things to your diet or life than taking things away. It is easier to start buying and adding a few intensely nutritious foods to your diet than to try and read every ingredient label and cut out a whole list of questionable ingredients. My advice: start with adding then, move on to learning ingredients later!

ADD:

Liver : Liver is one of the most nutrient dense foods on the planet! The best source of vitamin A is from liver and it is also packed with ALL the B vitamins, vitamin D, vitamin K, copper, selenium, iron, zinc, choline, phosphorus, and manganese, plus an impressive amount of protein. I recommend chicken liver due to higher folate content and milder flavor. Download The Nourished Family Guide for recipes to incorporate more liver.

Oysters : Oysters are another example of an intensely nutritious food; they are packed with B vitamins, especially B12, very high in bioavailable zinc, and also contain good amounts of copper, selenium, iron, vitamin C, and EPA, DHA.

Bee pollen : Bee pollen contains over 250 nutrients! Its rich in minerals like calcium, phosphorus, magnesium, sodium, potassium, copper, zinc, amino acids, antioxidants like glutathione, B vitamins, and vitamins A, E, and D and its a sweet little treat!

Eggs : Eggs are basically your daily multivitamin, eggs with deep orange yolks are the most nutrient dense! Eggs are actually a rich source of protein AND fat and are extremely nutritious (link) and even make you happier (link). Eggs are rich in B vitamins, choline, vitamin A, vitamin E, vitamin K, and are one of the few foods that contain vitamin D! Eggs also contain calcium, copper, iron, manganese, phosphorus, potassium, selenium, and zinc.

Radish : Radishes are an affordable superfood that you can find at just about any grocery store! They are super rich in B vitamins, antioxidants, vitamin C, and other anti-inflammatory compounds like quercetin and ferulic acid and other special compounds like isothiocyanates that help support the liver’s ability to get rid of harmful toxins in the body. They are also high in minerals like potassium and manganese. You can eat them raw dipped in homemade ranch or sliced in a salad or you can roast them in the oven!

Beef : Beef is a good and healthy food. Research demonstrates that 100% grass fed beef is the more nutrient dense and has higher levels of antioxidants like glutathione as well as a healthier fat profile with 2-5x more omega-3.

Sardines : Sardines are another great source of protein and fat which makes them extremely satiating. Sardines are the original “fast food”- you should always have a few cans in your pantry for a quick meal or snack. Add to a salad or eat along side some cheddar these with crackers or sourdough. Look for sardines packed in olive oil! Sardines are high in vitamin B12, vitamin E, vitamin D, selenium, zinc, calcium, iron, and phosphorus.