27 Low Cost Ways to Upgrade Your Meal (10X the Nutrition)

Discover the top nutrient-dense foods to add to your diet and the best ways to improve nutrient intake. Simple changes can improve nutrition and fortify a nutrient-dense diet. Boost your health with more nutrient-dense meals today!

Download Dr. Berg's Free Daily Health Routine: https://drbrg.co/45qtO07

Increase nutrient-dense foods in your diet with these 27 healthy food tips!

1. Add extra-virgin olive oil to your salad to help extract fat-soluble vitamins.

2. Add black pepper to your food, and when consuming turmeric, to increase absorption.

3. To maintain healthy blood pressure levels, increase nitric oxide by consuming beets, arugula, and beet juice powder.

4. Increase cabbage intake for vitamin U and sulforaphane.

5. Consume sauerkraut for more vitamin K2, which helps keep calcium in the bones and out of the soft tissues.

6. Drink 1 teaspoon of apple cider vinegar with water before a meal to acidify the stomach and increase protein digestion and nutrient absorption.

7. Consume sea salt before bed for better sleep and 84 trace minerals.

8. Consume shellfish once per week for the trace minerals zinc, selenium, and iodine.

9. Consume broccoli with mustard to enhance sulforaphane.

10. Drink green tea for EGCG, which benefits many things, from weight loss to cancer prevention.

11. Add butter to your vegetables to help extract phytonutrients.

12. Consume dark chocolate to support microbes and increase nitric oxide.

13. To increase digestive juices, consume bitter vegetables first, such as dandelion greens, arugula, swiss chard, and kale.

14. Go for a walk after you eat to burn off extra sugar.

15. Consume garlic for allicin’s potent anti-cancer properties.

16. Add sage, thyme, rosemary, or garlic to meat when you cook on the grill.

17. Soak nuts overnight and dry them in the oven to enhance nutrients and digestibility.

18. Consume high-quality animal protein such as grass-fed meat.

19. Eat a protein-rich breakfast to boost cognitive function, increase energy, and reduce cravings.

20. Follow a low-carb diet with intermittent fasting.

21. Focus on getting enough collagen by consuming bone broth, animal skin, or collagen powder.

22. Consume sardines, cod liver, cod liver oil, and fatty fish to increase omega-3 fatty acids.

23. Add high-quality raw cheese to your diet.

24. Add cheese and nutritional yeast to your salad to increase B vitamins.

25. Consume cooked tomatoes to increase lycopene.

26. Consume onions for the anti-inflammatory compound quercetin.

27. Avoid refined sugar and starches.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Disclaimer:

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.