If you’re serious about improving your health, reducing inflammation, and preventing chronic disease, understanding the 7 healthiest foods you need in your diet is essential. Most modern health problems are linked to poor food choices that spike insulin levels and promote insulin resistance—one of the root causes behind nearly 80% of chronic diseases.

The foods covered in this guide share one powerful common trait: they do not significantly raise insulin levels. Instead, they nourish the body, support gut health, lower inflammation, and improve overall metabolic function.

Let’s break down the 7 healthiest foods you need in your diet, followed by 3 bonus foods that help complete a truly balanced, nutrient-dense eating plan.

Why Insulin Matters More Than Calories

Insulin resistance occurs when your body stops responding properly to insulin. This leads to inflammation, weight gain, diabetes, heart disease, and other chronic conditions. Foods that keep insulin low tend to be high in fiber, healthy fats, and bioavailable nutrients—exactly what this list focuses on.

1. Raw Sauerkraut

Raw sauerkraut is one of the most powerful probiotic foods available. Unlike pasteurized versions found on grocery store shelves, raw sauerkraut contains live microbes that support gut health.

Key Benefits:

• Extremely low in carbs (about 1.9 net carbs per cup)
• One of the highest vitamin C–dense foods available
• Supports digestion and gut healing
• Rich in vitamin K2, which helps remove calcium from arteries and joints
• Contains vitamin U (S-methylmethionine), known for healing ulcers
• Supports stomach lining and reduces inflammation

Daily intake: ½ to 1 cup per day is enough.

2. Arugula

Arugula is a leafy green that stands out for its ability to improve blood flow and cardiovascular health.

Why Arugula Is Special:

• Low in oxalates (safe for joints and kidneys)
• One of the highest natural sources of nitric oxide
• Supports healthy blood pressure and circulation
• Beneficial for overall vascular health
• A cruciferous vegetable with anti-cancer properties

For better nutrient absorption, pair arugula with extra virgin olive oil.

3. Wild-Caught Salmon

Wild-caught salmon is a nutritional powerhouse and a cornerstone of the 7 healthiest foods you need in your diet.

Nutritional Highlights:

• 3 ounces provide ~2,000 mg of omega-3 fatty acids
• Rich in DHA (brain and eye health) and EPA (anti-inflammatory)
• Naturally high in selenium, which helps neutralize mercury
• Supports heart health, joints, and brain function

Tip: Always eat salmon with the skin on—it contains valuable nutrients and collagen.

4. Cod Liver

Cod liver is one of the most nutrient-dense foods you can eat, especially for omega-3 intake.

Benefits of Cod Liver:

• Higher omega-3 content than most fish
• Supports brain, heart, and nervous system health
• Helps balance excessive omega-6 intake from seed oils
• Retains omega-3 content even after canning

Consume the liver itself rather than drinking the oil to avoid digestive discomfort.

5. Grass-Fed Hamburger

When sourced properly, hamburger is far from unhealthy. Grass-fed, organic beef provides highly bioavailable nutrition.

Why It Belongs on This List:

• High-quality protein with healthy fats
• Lower insulin response compared to lean meat
• Rich in zinc, iron, B vitamins, and copper
• Contains carnosine, an anti-aging antioxidant
• Natural source of creatine, supporting muscle and energy
• Iron from beef is far more absorbable than plant-based iron

Choose fattier cuts (like 80/20) for better metabolic response.

6. Brazil Nuts

Brazil nuts are unmatched when it comes to selenium content.

Why Selenium Matters:

• Supports thyroid hormone conversion (T4 → T3)
• Strengthens immune function
• Plays a role in hormone balance and fertility
• Supports hair growth and scalp health
• Works alongside vitamin D to regulate autoimmunity

Important: Limit intake to 1–2 nuts per day to avoid selenium toxicity.

7. Extra Virgin Olive Oil

High-quality extra virgin olive oil is a cornerstone of anti-inflammatory eating.

Key Benefits:

• Enhances absorption of phytonutrients from vegetables
• Powerful antioxidant and anti-inflammatory
• Supports heart health and mitochondrial function
• Helps reduce clot-related cardiovascular risks
• Rich in polyphenols—stronger than green tea

How to identify quality: A slight peppery or throat-tickling sensation indicates authenticity.

Bonus Foods That Complete Your Diet

Bonus 1: Aged, Full-Fat Cheese

Quality cheese is a fermented food rich in beneficial microbes.

Benefits:

• High in vitamin K2
• Supports gut health
• Contains CLA, which helps fat metabolism
• Low in lactose and carbs due to fermentation
• Provides butyric acid for colon health

Bonus 2: Dark Chocolate (or Cacao)

Dark chocolate (85% or higher) offers surprising health benefits when consumed in moderation.

Why It Helps:

• Increases nitric oxide for circulation
• Rich in polyphenols
• High in magnesium, which balances calcium
• Supports stress reduction, sleep, and muscle function

Avoid late-night consumption due to mild stimulants.

Bonus 3: L. Reuteri Yogurt

This unique fermented yogurt supports gut-brain communication and hormonal balance.

Benefits:

• Improves sleep quality
• Supports muscle mass
• Encourages oxytocin production (stress reduction)
• Supports digestive balance
• Helps regulate immune response

Only a small daily serving is needed for benefits.

Final Thoughts

Most people eat the exact opposite of the foods on this list—refined carbs, processed oils, and sugar-heavy meals. If you simply incorporate the 7 healthiest foods you need in your diet for just one week, many people report better digestion, clearer thinking, more energy, and reduced inflammation.

Start small. Prepare your meals. Commit for seven days. Let your body show you the difference.