13 Foods You Should Be Eating If You Care About Your Health

We all know we could be eating better, but with fast food at every corner and processed snacks so convenient, it's easy to overlook the foods that actually do some good. If you're serious about making a change—even a small one—it’s worth giving these nutrient-packed powerhouses a shot. They’re more than just trendy buzzwords; they’re loaded with the stuff your body needs to function at its best. Stop feeling sluggish and start pretending you’ve got this “healthy eating” thing down by starting with these foods.

Woman eating in kitchen.Photo byPhoto credit: Shutterstock.

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. Pesto Salmon is a quick and easy dinner to enjoy this rockstar fish with little effort.

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!
This sardine salad makes a bold claim of being the best, but it's a great beginner recipe to learn to love them.

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 incredible 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.

Garlic cloves in a bowl.Photo byPhoto credit: Depositphotos.

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 in any health journey. Shellfish can also provide a significant amount of iron, supporting oxygen transport and energy levels.

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.

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 flexible and easy to prepare any time of day. Meal prep this spinach frittata and enjoy it as an easy breakfast, lunch or dinner.

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 (70% or above) offers benefits like better brain function and a lower risk of heart disease.

Seaweed

Seaweed is a nutrient-rich plant form of marine algae and one of the few natural sources of iodine, which is 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.Photo byPhoto credit: Depositphotos.

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.

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. You can try this ground beef stir fry for an easy dinner that everyone will love.

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. There's no need to suffer through your grandma's boiled beets and pretend to enjoy them. Try this beet and feta salad for something more up to date and tasty.