7 Healing Foods to SUPERCHARGE Your Diet
By
Dr. Scott Olson, ND
Posted August 1, 2024
I often offer advice on what you shouldn’t eat.
It’s easy to point out what we’re doing wrong with our diet. After all, processed foods are cheap and readily available. And they fit perfectly into our busy lifestyle.
So, let’s flip the script, and I’ll share what foods you should munch on MORE.
Following are seven delicious and HEALING foods you should put on the menu more often…
- Leafy Greens: Spinach, kale, and Swiss chard are nutritional powerhouses. These greens are packed with vitamins, minerals, and antioxidants to support everything from heart health to bone strength. Add them to smoothies and salads, or sauté them as a side dish.
- Berries: Blueberries, strawberries, and raspberries are delicious and rich in antioxidants. These compounds help fight inflammation and can reduce your risk of chronic diseases. Enjoy them as a snack, or add them to salads, oatmeal, or your morning yogurt.
- Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats are crucial for brain function and may help reduce heart disease risk. Aim for at least two servings of fatty fish per week.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense foods that provide healthy fats, protein, and fiber. They make perfect snacks and can easily be incorporated into various dishes for added crunch and nutrition.
- Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support gut health. A healthy gut microbiome is linked to improved digestion, stronger immunity, and better mental health.
- Colorful Vegetables: Bright, colorful veggies such as bell peppers, carrots, and sweet potatoes are rich in vitamins and antioxidants. The different colors indicate various beneficial compounds, so aim to “eat the rainbow” for a wide range of nutrients.
- Good Quality Proteins: Incorporating high-quality protein sources into your diet is crucial for muscle maintenance, immune function, and overall health. Eggs are a superb choice, packed with nutrients beyond just protein. Greek yogurt not only provides protein but also probiotics for gut health. When choosing protein sources, aim for variety to ensure you get a full range of amino acids and additional nutrients.
When you incorporate more of these healthy and healing foods into your diet, you’ll provide your body with a wealth of nutrients essential for optimal health.
Remember, variety is vital. Mix and match these foods to create delicious, balanced meals that nourish your body while delighting your taste buds.
P.S. Common diet mistake sends dementia risk soaring.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
A New Reason to Ditch Processed Junk
If you’ve ever walked the inside aisles of your local grocery store and thought, “This is all just junk,” your instincts were spot on. A new study published in the journal Thorax just added another red flag to the list of dangers linked to ultra-processed food—a 41 percent higher risk of lung cancer. That’s right....
When Being Winded on Stairs Is Serious (And When It Isn’t)
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean. “Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?” His concern is...
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
Simple Food Swap SLASHES Dementia Risk 28%
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent. And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen. All it takes is one easy swap—something that’s probably already in your refrigerator. Researchers...
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...
Is Your Heart Older Than YOU?
Maybe you feel young for your age. Good energy, decent sleep, eating your veggies. But what if I told you your heart might be a decade older than the rest of you? That’s exactly what researchers at Northwestern University found in a new study published in JAMA Cardiology. The average American woman’s heart is about...