The Absolute Healthiest Foods You Should Be Eating Now

What Defines Real Food?

Food is anything we eat to sustain life, provide energy, and promote the growth and repair of tissues. If something doesn’t fulfill these basic functions—like ultra-processed “junk foods”—it’s not real food.

Ultra-processed foods (UPFs) are heavily altered using chemicals, mechanical processes, or extreme heat, transforming natural ingredients into unrecognizable products. Many UPFs lack essential nutrients, despite synthetic fortification, and fail to support health. In fact, they contribute to chronic diseases, fatigue, and poor growth—especially in children who need high-quality proteins and fats.

The Spectrum of Food Quality

At one end, we have ultra-processed non-foods (packed with synthetic sugars, starches, and industrial seed oils). At the other end, we have whole, nutrient-dense foods—rich in bioavailable vitamins, minerals, amino acids, fatty acids, and fiber.

Key differences:

• Essential nutrients (like omega-3s and complete proteins) are abundant in animal foods.

• Plant foods provide phytonutrients, vitamin C, and fiber—but some contain anti-nutrients (e.g., oxalates in spinach, lectins in grains). Cooking, soaking, or fermenting can reduce these.

• Vegan diets often require supplementation (e.g., B12, DHA, certain amino acids), while animal foods offer more complete nutrition.

The Problem with Ultra-Processed Foods

UPFs are designed for shelf life, low cost, and hyper-palatability—not health. A typical example: flavored corn chips.

Ingredients breakdown:

• Dent corn (not edible in its natural state) – Processed into powder and flavored.

• Industrial seed oils (corn, canola, sunflower) – Highly inflammatory.

• Maltodextrin – Worse for blood sugar than table sugar.

• MSG, artificial colors/flavors – Engineered to addict.

• “Guaranteed fresh” marketing – A joke for a product loaded with preservatives.

The Big Three UPF Ingredients to Avoid:

1. Synthetic sugars

2. Modified starches (e.g., maltodextrin)

3. Industrial seed oils (soybean, canola, sunflower, etc.)                                          

The Healthiest Foods You Should Eat

1. Grass-Fed, Grass-Finished Beef

• Rich in complete proteins, iron, zinc, and gut-healing glutamine.

• Unlike grain-fed beef, it’s higher in omega-3s and phytonutrients (from pasture grazing).

• Rarely allergenic; many report improved digestion on beef-centric diets.

2. Wild-Caught Fatty Fish (Salmon, Sardines, Mackerel)

• Excellent source of anti-inflammatory omega-3s (DHA/EPA).

• Far superior to farmed fish (which are often fed soy/corn).

3. Shellfish (Oysters, Clams, Shrimp, Crab)

• Packed with zinc, selenium, and other trace minerals.

• Oysters provide more zinc per serving than almost any other food.

4. Pasture-Raised Eggs

• Nutrient-dense yolks contain choline (critical for liver/brain health).

• Opt for organic/pastured eggs—higher in vitamins A, D, and E.

5. Fermented Vegetables (Sauerkraut, Kimchi)

• Probiotic-rich for gut health; sauerkraut has 10x more vitamin C than raw cabbage.

• Fiber feeds beneficial gut bacteria.

6. Leafy Greens (Spinach, Arugula, Kale)

• High in folate, magnesium, and potassium.

• Cooking spinach reduces oxalates (pair with calcium-rich foods like cheese for better absorption).

7. Organ Meats (Liver, Cod Liver, Heart)

• Nature’s multivitamin: loaded with B12, iron, and vitamin A.

• Cod liver (canned) is a great entry point for liver skeptics.

8. Herbs and Spices (Garlic, Turmeric, Cinnamon, Basil)

• Anti-inflammatory and antioxidant properties.

• Garlic supports immunity; cinnamon helps regulate blood sugar.