hey wellness warrior the world around you is constantly giving your body input this
input will fundamentally change your biology and your physiology the good news is that you are in
control of the strongest input that your body will encounter on a day-to-day basis and that's
the food that you're eating let's talk about 10 foods that you should eat on a daily basis
food is medicine and the food that you eat really matters you could imagine two different people
and you could easily understand their diet very quickly you take someone over here who's obese
they have high cholesterol high blood pressure high blood sugar things are looking really bad
complete fatigue all the time they're tired versus somebody who has high energy they're lean
they have a lot of lean muscle they have good cardiovascular markers their blood sugar looks
really good you can look at those two people and immediately know that fundamentally their diet
is very different so as i mentioned before the biggest input that you can put into your body
every single day that will change your biological markers is the foods that you're eating let's jump
into some really healthy foods that you should consider eating on a regular basis first i want
to start with red meat now red meat is a little controversial for some people but it shouldn't be
because it's not according to health science now when we look at red meat we want to make sure that
we're eating grass-fed whenever we can because it always is going to have the better nutritional
profile when it comes to fats and vitamins and everything in between now grass-fed red meat is
awesome because it has lots of omega-3s it's going to have fatty acids cla and it has high amounts of
b vitamins in it okay you're going to get b3 b6 and most importantly b12 i was recently working
with somebody and when i looked at their blood cells they were in low amounts across the board
well the first thing i asked the individual was are you eating red meat and of course the answer
was no so as this individual started eating more red meat because i'm like you need to because your
blood cells are suffering from it and you have a lack of b12 in your system as they started eating
more red meat they started to feel better and i'm certain that the next time that we do blood
testing we're going to find that their blood cells are looking much better as well now we're
also going to get lots of iron zinc and selenium from red meat and it's something that should
be included into anybody's healthy diet now the next food that i think you should eat regularly
is going to be sauerkraut now i'm a huge fan of this particular food because it supports your
gut health now i've dealt with a lot of gut health issues myself i've helped a lot of people overcome
very severe gut health issues in my practice but the thing is is that most people don't consume
food regularly that promotes gut health so when we look at sauerkraut it's something that's been
around for a long period of time it's an ancient food that was very popular in germany and russia
and even china and the word sauerkraut just means sour cabbage the sour cabbage is rich in a lot of
different vitamins and minerals just to name a few of them it's a good quality source of fiber
vitamin a vitamin c vitamin k and also b vitamins you're also going to find lots of minerals like
calcium copper manganese and magnesium along with sodium in the sauerkraut now i mentioned before
it's good for gut health because it's a rich source of prebiotics which feeds the probiotics
and when you get good quality sauerkraut it is rich in probiotics which is also going to promote
good gut health now when you go to the store and you're gonna buy sauerkraut it's very important to
realize that not all sauerkraut is created equal you're gonna get some that's more vinegar-based
and that's not the real deal that's not the stuff that's highly beneficial for you the stuff that's
highly beneficial is the sauerkraut that is naturally fermented now when you buy naturally
fermented sauerkraut from the store it's a little bit expensive so if you want to get the sauerkraut
and want to get it more on the inexpensive end of the spectrum you can make it yourself easily
in your own kitchen now while we're on the topic of gut health the other food that's very practical
that you can easily eat and most people really like it is going to be pickles pickles are a great
source of vitamins minerals and most importantly gut friendly probiotics now just like sauerkraut
not all pickles are created equal many of them are vinegar based in stores so we want to get the
lactic acid fermented pickles when you go shopping and a lot of times you're going to find both the
sauerkraut and the pickles that are the real deal that are actually fermented in a refrigerated
section in the store they aren't going to be just on the regular shelf so if you find sauerkraut
and pickles out on the regular shelf that's a good sign they are not fermented and they're not going
to give you the same benefit that a real fermented pickle or sauerkraut will give to your gut health
and your whole body now the next food on our list that i think you should eat regularly is going to
be one that's in the cruciferous vegetable family now this cruciferous vegetable is really good for
your kidneys and your liver and it is broccoli now if you don't like broccoli you're just not
eating it right it requires lots of grass-fed butter and lots of sea salt and it's amazing so
broccoli has a lot of health benefits to offer you it's got lots of vitamin a vitamin c and vitamin k
but the most interesting thing about broccoli is it has a lot of something called sulforaphane in
it and this sulforaphane has been shown to fight cancer cells in the body and more importantly
it's been shown to help ramp up detoxification in the detox organs which is highly beneficial
so broccoli is something lots of vitamins lots of benefits to your body and i really like the
benefit that sulforaphane has to offer so you could eat that regularly now next on our list is
going to be garlic okay i'm a big fan of garlic i mean i think it tastes good but the benefits that
it has to the body is so incredible when you consume garlic it's been shown to inhibit the
growth of bacteria in the body lowers cholesterol it also helps lower your blood pressure and has
very powerful anti-inflammatory impacts on the body so you know simply putting some garlic
into your meals is going to offer you a lot of benefit now you also can go and get like garlic
supplements and get it in the capsule form and take it that way as well i mean you're going to
get a more concentrated dose you're going to get a higher benefit from it i would just look at it and
look at what you're trying to accomplish with your health and if it's something that's like
you see the benefits of garlic and you're like i need those benefits and i need a powerful punch
of that then the supplement is going to be the way to go other than that just sprinkle
it in your daily meals now next on our list is going to be bell peppers and i think that bell
peppers is particularly interesting around this time of year because it's very rich in vitamin c
now bell peppers is really interesting because the high amount of vitamin c that it has just one cup
of sliced raw bell peppers has 117 milligrams of vitamin c so you're also going to find other
than vitamin c in the bell peppers you're going to find fiber vitamin a and also a lot of different
vitamin b's in there as well so look if you're looking to increase your vitamin c level i mean
sure you can take a vitamin c supplement but my goodness bell peppers is loaded so start loading
up on bell peppers and it'd be very very easy to ramp up your vitamin c that way now another
food that's going to have an immune boosting effect which is really important this time of
year when a lot of people are getting sick they're getting the flu getting viruses and they're trying
to stay healthy it's going to be a food that's rich in vitamin d now of course we know we can
get lots of vitamin d from the sun but in some places some locations that's very difficult to do
this time of year i currently live in michigan and i can tell you that's a real chore to get some
vitamin d from the sun now we talked about the vitamins you can benefit from if you want to boost
your immune system right we have vitamin c which is going to come from the bell peppers now vitamin
d which is going to come from salmon okay and this is really interesting because according to studies
salmon has 980 ius of vitamin d per three and a half ounce serving okay this is 124
of your daily value and there's some studies that actually show it even has more than that
now i have to make a very important distinction on this though because farm-raised salmon and
wild caught salmon have been shown to have very different levels of vitamin d in it and whenever
you're buying any type of animal product you have to make sure you're buying the best quality source
available to you so for instance when i talked about red meat i said get the grass-fed stuff well
now that we're talking about salmon i'm telling you buy the wild cod because it's been shown
that the farm-raised salmon has like 25 percent less vitamin d in it now if you're somebody who's
not a big fish person what i have found that a person who doesn't particularly like fish
will really like this you could buy the salmon cook it up and make a dip with it you put in
some avocado mayo which is going to be a good healthy fat then also you can put some different
seasonings in there that you like it and it works really really good to make it tasty now beyond the
benefit of vitamin d salmon also has some benefits because it's going to be rich in omega-3s which is
really good for shutting down inflammation in the body it's good for your brain health
and then it's also loaded with selenium now let's talk about a fruit that can make you a real
tasty beverage because let's face it if you're eating healthy and you're avoiding all the
sugary drinks it's nice to have something that's a little bit different than drinking water regularly
and that of course is going to be lemon you take some lemon you squeeze that in water
and you get this really delicious power packed drink now the things i love about lemon is that
they one are very inexpensive and two they have a ton of benefits they aid in digestion
they help prevent kidney stones they also are loaded with antioxidants and once again when we
come to this time of year when a lot of people are getting sick they are loaded with vitamin c
just one lemon has around 80 milligrams of vitamin c so think of it this way you eat your bell pepper
and you eat and you drink your lemon water and you're gonna get a ton of vitamin c it's a
great way to get it in every day so beyond lemons there's some other foods we got to talk about too
let's go to coconut oil now coconut oil is one of my favorite fats okay and the reason for it
is that it has a high cook temperature so meaning that you can cook with it and it doesn't go rancid
so as you may know already if you cook with butter or olive oil and you heat it to a high temperature
you turn a good fat to a bad fat right because it can't take the heat it destabilizes it whereas
coconut oil can take that high temperature so it's great for you know maybe frying up an egg with or
even sauteing some vegetables but beyond that it has a lot of benefits you could even take a scoop
of it and eat it daily for the benefits i'm about to talk about for one it's been shown to improve
memory and brain function okay it also has been proven to help fight against alzheimer's disease
it's even used as a treatment in alzheimer's disease taking high amounts of coconut oil
it's been shown to boost your immune system it works as an antibacterial and anti-fungal and an
antiviral it's been shown to reduce inflammation in the body so if you're somebody who has an
inflammatory inflammatory condition or you just have inflammation in the body like everybody
does then coconut oil can help with that and then it's also been shown to help prevent heart disease
and also high blood pressure so i'm a big fan of coconut oil and you definitely should have some
in your house we always have a huge tub of coconut oil that is coming from a costco i believe and you
know great quality and we use it all the time now this next food is not for the faint of heart
many people don't like it but the reality is is that it is one of the most nutrient dense foods
that you can eat but before we get to that i want to encourage you to go over to drz.tv and become
a member not only does it support the production of content like this but you also get access to
exclusive videos challenges where we have a lot of fun where we have cool prizes and giveaways
but also and i think this is probably one of the most important things
is that we are going to speak truth on there you know i've had a huge issue with censorship
on my social media platforms and a lot of people have been given bad information over the years
as to how to improve their health whether it's myths about cholesterol or telling you to never
consume salt or maybe even information on what's currently going on in the world of healthcare
a lot of misinformation is out there and we want to spread truth there so go over to dr zetv become
a member and i will see you on the other side now let's go ahead and talk about this next food
and that is liver of course now i recently went and i got liver and i brought it home
and we were eating it in our house most of my kids wouldn't touch it my daughter and i were the only
ones who would eat it but the reality is i can get why some people wouldn't particularly like it
but hear me out on this it is very nutrient dense and let's go through just a few of the nutrients
that you'll find in huge values so for instance we talked about b12 right now b12 in liver
accounts for 3460 of your recommended daily value okay so as b12 we have vitamin a in it
which is going to be 1100 we have vitamin b2 260 vitamin b9 which is going to be 65 of your daily
recommended intake right in liver and then iron as well and that's just in a three and a half ounce
piece of liver 100 gram piece of liver has all those benefits you're also going to
find minerals like copper you're going to find choline in it so it has exceptional exceptional
quality when it comes to lots of nutrients now for some people they don't like liver in
the way of like a beef liver okay and i'm gonna recommend that if you're ever gonna eat liver
it comes from grass-fed healthy animals okay you do not want a liver from an animal that's been on
all sorts of antibiotics and drugs throughout its lifetime so we want to get good healthy
animal livers from grass-fed animals and the other place you can find liver is going to be cod liver
okay this is also a good source of liver a lot of people will prefer it in the way of taste over
beef liver so whether it's beef liver or cod liver certainly you could use both of those in order
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