Summary of "The Healthiest Foods You Need in Your Diet – Dr. Berg's Expert Advice"

Key Wellness Strategies and Productivity Tips from Dr. Berg’s Expert Advice on the Healthiest Foods

Criteria for Healthy Foods

Foods that do not raise insulin significantly (low insulin response).
Foods that are nutrient-dense (rich in vitamins, minerals, trace minerals, essential fatty acids, and phytonutrients).
Foods that enhance nutrient absorption.
Prefer low carb, high fiber, and higher fat-to-protein ratio foods.
Avoid foods that deplete nutrients or trigger insulin spikes.

The Seven Healthiest Foods and Their Benefits

Sauerkraut
- Very low net carbs (~2g per cup), high fiber.
- Extremely high in Vitamin C (700 mg per cup vs. 75 mg daily requirement).
- Contains probiotics and prebiotics that survive stomach acid and support gut microbiome.
- High in Vitamin K2 (supports bone and cardiovascular health).
- Contains Vitamin U, beneficial for gut inflammation, ulcers, acid reflux.
- Easy to digest cruciferous vegetable, supports digestion and brain function.
- High in lactic acid, which inhibits bad bacteria.
Arugula
- Cruciferous vegetable rich in phytonutrients.
- Supports liver function and reduces inflammation.
- Low in oxalates (better for kidney stone prevention than spinach).
- High in nitric oxide (supports cardiovascular health and libido).
- Rich in calcium, potassium, folate, magnesium, vitamins C and K1.
- Has anti-cancer properties.
Salmon (Wild-Caught)
- High in omega-3 fatty acids (EPA and DHA), beneficial for brain, heart, joints.
- Contains selenium which counters mercury absorption.
- Good source of potassium, zinc, and calcium.
- Fatty fish with a good fat-to-protein ratio.
- Helps balance omega-6 to omega-3 ratio to reduce systemic inflammation.
Cod Liver (and Cod Liver Oil)
- Nutrient-dense organ meat rich in omega-3s, vitamins A (retinol), D, and K2.
- Supports immune system, eye health, skin, sinuses, lungs, kidneys.
- High fat-to-protein ratio (5:1) promotes ketosis and low insulin response.
- Contains iodine and B vitamins.
- Recommended for children and pregnant women for nutrient support.
- Best consumed fresh (within 1-2 days) to avoid fishy taste.
Grass-Fed Organic Hamburger (Ground Beef)
- Higher fat content (2:1 fat to protein ratio) aids digestion and insulin control.
- Rich in bioavailable iron, B vitamins (B12, B6, B2, B3, B5), phosphorus, zinc, selenium.
- Contains carnosine, which reduces glycation (aging process) and inflammation.
- Provides creatine, enhancing exercise performance and muscle growth.
- Easier to digest than leaner red meats, especially for older adults with low stomach acid.
- Practical, accessible, and nutrient-rich.
Pecans
- Lowest net carbs among nuts (~4g net carbs per cup).
- High fat content (71g per cup) with a 7:1 fat to protein ratio.
- Rich in zinc, copper (balances each other), and vitamin B1 (stress relief).
- Low in oxalates, good for kidney health.
- High antioxidant content to combat chronic disease complications.
- Easy to digest and versatile for recipes, especially keto desserts.
Extra Virgin Olive Oil
- Authentic extra virgin olive oil has a peppery bite and fresh aroma.
- Contains vitamins E and A, magnesium, potassium.
- Zero impact on insulin, rich in phytonutrients that:
  - Support longevity (telomere health).
  - Repair and protect mitochondria (anti-cancer effect).
  - Provide anti-inflammatory effects comparable to ibuprofen.
  - Reduce beta-amyloid plaques linked to Alzheimer’s.
  - Support brain function, memory, focus.
  - Have anti-clotting, antimicrobial, and retinal protective properties.
- Enhances nutrient absorption from salads.
- Use liberally on salads and foods.

Additional Tips

Avoid processed foods, high-carb foods, and foods that spike insulin.
For better digestion of red meat, especially in older adults, consider supplementing with betaine hydrochloride to increase stomach acid.
When consuming cod liver or cod liver oil, buy wild-caught and high-quality products online.
Include a variety of these foods regularly for balanced nutrition and to reduce inflammation, improve gut health, and support overall wellness.