Hello Health Champions today we're going to talk 
about the top 10 healthiest foods by the end   of this video you're going to have a brand new 
perspective on what healthy food is plus we're   going to debunk one of the big nutrition myths 
on the internet today food number 10 is romaine   lettuce and these are in no particular order so 
romaine lettuce has a bunch of different minerals   like calcium magnesium potassium Etc it has some 
zinc manganese selenium has a bunch of B vitamins   and it has a good bit of vitamin C and vitamin 
K so when we look at the percentages we see that   the minerals are going to range in the one two 
three percent range and the vitamins are going   to be between two and seven vitamin C is about 
10 percent Vitamin K is about 70 percent of the   recommended daily allowance so you're getting 
a little bit of a lot of different things and   there's more things than that in there but we want 
to stay away from picking one food necessarily   and say that this is the best food or these are 
the top 10 foods because then we think that if   it didn't make the list then it must not be so 
great and here's the thing that you still have   to eat a lot of these different servings so if 
you eat seven or eight servings of leafy greens   you're gonna get a substantial contribution to 
the nutrients that you need but we don't want   to exclude everything else and that's what happens 
when we play favorites so we want to keep in mind   that arugula and leafy greens and kale Swiss chard 
spring mix all of these have similar nutrients all   right some might be one percent higher in this 
or one percent lower in that but overall they're   very very similar so we don't want to really play 
favorites now a lot of people love love spinach   and it's a part of a lot of different mixes so 
this is okay for most people but a lot of people   are also sensitive to oxalates so I put a question 
mark on spinach because it's one of those you want   to be a little bit careful with another thing 
we want to try to get away from is to focus too   much on the numbers because what is the RDA the 
recommended daily allowance well it's someone's   opinion or conclusion about how much nutrients we 
need but here are some of the limitations so first   of all there's a difference between a deficiency 
amount and the optimal amount so if they check a   nutrient and they say below this level you get 
a deficiency symptom then what amount is the   optimal we don't really know the second thing 
is that they don't test these on humans because   it's costly it's complicated and it's unethical 
so most of the Studies have been done on mice   that they assume work the same way as humans and 
then they just extrapolate the results the third   thing and maybe the biggest is that they always 
test these on synthetic nutrients on isolated   synthetic nutrients and when we get the nutrients 
from food it might be a completely different   story number four is gut Flora so everyone has a 
different gut flora and how healthy yours is it's   going to determine how much of those nutrients you 
actually absorb and how effectively you use them   we can also have different foods interact with 
each other and affect how things are absorbed   we can have anti-nutrients some foods contain 
chemical compounds that prevent the body from   absorbing and using nutrients different climates 
can affect how much you need if you live in a   very hot climate you might sweat and lose a lot of 
minerals if you live in a cold climate you might   need more of certain things also if you're very 
Physically Active you might need more nutrients   or if you're emotionally stressed you might 
need more nutrients requirements can change   dramatically if you have a chronic disease or a 
metabolic problem and if you're on some kind of   medication that can also affect what you need 
and how much you absorb so basically what I'm   saying is that yes it's important we don't want to 
ignore the RNA but we can't look at that number as   a truth either we have to understand that there 
are very very broad ranges and we don't know to   what extent they apply to us so we want to think 
about it a little differently which is what we're   going to talk about in this video number nine 
again in no particular order is extra virgin   olive oil and if you read up a little bit on 
it they're going to tell you that it can reduce   inflammation that it can protect you from heart 
disease cardiovascular disease they'll tell you   it can protect the endothelium the inside of blood 
vessels you'll hear that it can reduce the bad LDL   the oxidized damaged LDL that it can reduce blood 
clotting and that it can reduce blood pressure and   I'm not saying that there's anything wrong with 
those claims but the question is compared to what   and extra virgin olive oil became super popular 
when they figured out that people around the   Mediterranean had less heart disease than 
a lot of other places so now they said that   well it's all the things that they eat there 
the fish and the olive oil and the so forth   but a lot of those countries around there like 
Crete for example they get 30 to 40 percent of   all their calories from extra virgin olive oil 
which means they don't eat any seed oil at all   they don't eat hardly any processed foods and 
that's the whole point of this extra virgin olive   oil is great simply because it's not bad it's good 
because it's not garbage so when we're comparing   extra virgin olive oil to a diet like the Western 
American diet where 60 to 70 percent of calories   come from processed sugar processed white flour 
and processed seed oils things that are toxic   inflammatory and completely devoid of nutrition 
than anything else is going to be better so I'm   not trying to downplay Extra Virgin Olive Oil I'm 
just trying to get you to Don don't think of it as   some kind of Miracle just think of it as good food 
if it comes from planet Earth and we don't destroy   it then it's a good food an extra virgin olive 
oil is one of those eat it put it on everything   drink it as much as you want because it's a 
whole good food number eight is salmon in a six   ounce serving of wild caught salmon you're getting 
almost three times the daily allowance of vitamin   B12 you're getting about three quarters of the 
niacin and the vitamin D and then we get to the   Omega-3s they don't have an exact RDA on those but 
you're getting 730 milligrams of EPA and you're   getting 1100 milligrams of DHA so they're very 
concentrated sources of those absolutely vital   omega-3s EPA is for inflammation control and DHA 
is a building block for your brain that influences   how well the brain can signal and function some 
of the great benefits is that it has zero carbs   because a lot of people are carb intolerant 
they can't handle a lot of carbs and it's a   great source of protein you're going to get 30 
grams of protein and this kind of protein just   like in meat it's very well absorbed and utilized 
but as much as I love salmon and I like to put it   on a top 10 list we don't want to play favorites 
because now we get the wrong idea about food now   we think that other foods are not as good while 
there's a wide variety of great Foods so if we   compare it to sardines for example and we compare 
these numbers we're going to see that some of them   are a little bit higher and some of them are a 
little bit lower but overall they're very very   similar so just like leafy green genes are pretty 
similar to each other then fatty fish are also   pretty similar to each other and that's how we 
need to start thinking about food another example   of a fatty fish is mackerel which I also love 
and again you can see these numbers being very   very similar some are a little better some are a 
little bit lower but overall quite similar number   seven is macadamia nuts one of my favorites 
if you put it in a smoothie it just turns   it super super creamy and yummy it is very low in 
carbohydrate it's high in protein and high in fat   plus it has quite a bit of vitamins and minerals 
and one of the main things I want to emphasize is   that it is very low on the allergy scale very 
very few people I've never really found anyone   who's sensitive to macadamias whereas millions of 
people are sensitive to Brazil nuts and peanuts   and so forth but let's compare some similar 
knots so if we start with the macadamia nut   and we compare it to pecans and walnuts they're 
quite similar and if we look at the total amount   of carbs we see that they all have a total carb 
count of 14 grams per 100 or 14 percent but then   we can subtract the fiber and the Macadamia has 9 
grams of fiber the pecan has 10 and walnuts have   seven so we can subtract the fiber and now we're 
left with the net carbs the carb impact on blood   sugar and so forth so now we see Macadamia has 
five pecans have four and walnuts have seven so   they're very low carb they're very concentrated 
very satisfying dense foods so these carbs are   not going to have much of an impact regardless 
we can nitpate can say that four is a lot better   than five but it's not a huge difference all of 
these are totally okay but something we want to   be aware of when it comes to nuts and seeds is 
something called omega-6s because Omega-3s are   generally anti-inflammatory but we want to get 
them primarily from fish because once they're   in seeds they tend to get oxidized and rancid 
pretty quick but nuts and seeds have a lot of   omega-6s which are generally pro-inflammatory and 
when we look at that the Macadamia has one percent   one gram per hundred of the omega-6 the pecan has 
20 times more and the Walnut has 38 times more   so again we don't want to nitpick but we want 
to understand the different seeds different   nuts can be widely different in that aspect so 
we can still eat all of these but we want to   get a variety of foods we don't want to think 
oh this is the superfood let me just eat that   but we want to understand what they have in 
common and start seeing some patterns and then   we don't have to memorize all these things and 
all these lists that we're getting number six   is cauliflower totally awesome food and it is 
low carb it has tons of vitamins and minerals   in it it's pretty high in vitamin C and I like 
how it is inexpensive and it's available widely   available and it's versatile you can use it so 
many different ways and it has quickly become   one of the absolute top favorites of the 
low carb Community the keto community and   they're using it for everything there's riced 
cauliflowers there's cauliflower pizza crust   but that's another thing you have to be aware 
of when something becomes popular then there's   going to be a lot of people try to mislead you and 
take advantage of you and trick you so now because   somebody figured out how to make a cauliflower 
pizza crust and I never really succeeded because   they get kind of soggy and watery but now they're 
selling all these different Pizza crusts with   cauliflower but if you look at the label the first 
ingredient is not cauliflower it's wheat flour and   if you check the total carb content you'll 
find that it's exactly as high as a regular   pizza crust so they're basically making a regular 
pizza crust they are sprinkling some cauliflower   on it and calling it a cauliflower pizza crust 
just because it's trendy right now so don't fall   for those things understand what good food and 
Whole Food is and stay away from those scammers   and as much as I love cauliflower I'm also very 
fond of things like broccoli asparagus brussels   sprouts bell pepper and eggplants they're all 
very similar they're all non-starchy vegetables   they're full of nutrition and fiber so don't pick 
one don't raise one to a superfood status at the   expense of others which is what so many people 
tend to do number five is sauerkraut and I love   sauerkraut but I had to clarify something here so 
they say that cabbage on its own has a good amount   of vitamin C about 30 milligrams per cup but then 
they say that something miraculous happen that the   amount of vitamin C Skyrocket when you ferment 
it and turn it into sauerkraut now it increases   almost 20 fold that we get enormous amounts of 
vitamin C and antioxidants and then they claim   to refer to an article and they say that levels of 
antioxidants and vitamin C could reach as high as   695 milligrams with raw fermented cabbage having 
the highest levels of vitamin C hitting almost   700 milligrams per cup and I'm always looking for 
mechanisms I'm curious how does that happen how do   you make vitamin C by fermenting something and 
they gave gave you the reference so they refer   to this article here and said that this is where 
they found the information so I went and looked   at that article and I'm not too surprised 
unfortunately to find that this article had   nothing to do with what they were talking about 
the article was not talking about vitamin C it   was talking about antioxidant properties expressed 
as an equivalent of vitamin C so they assume that   vitamin C has a certain antioxidant capacity 
and then they examine all the other compounds   in cabbage that has antioxidant capacity and then 
they express those as Vitamin C equivalents which   is something completely different and then if you 
read the heading here it doesn't say fermented and   it doesn't say sauerkraut it says processed so 
what they did was something different but sure   enough they mentioned the the 695 milligram but 
they're very specific to say that it was vitamin   C equivalents not the vitamin C and then they say 
that it wasn't the fermented but the processing   they're talking about is actually pickled cabbage 
which means you typically add vinegar and salt and   then they say there's a good linear relationship 
between the phenolics and the antioxidant capacity   meaning basically the antioxidant capacity came 
from phenolics and then they translated that into   how much vitamin C or ascorbic acid would it take 
to get that antioxidant effect and then at the   end they say that the relationship between the 
vitamin C or ascorbic acid and the antioxidant   was very low so it had basically nothing to do 
with the vitamin C one more thing we want to   understand is that when they measure these things 
they're not talking about the vitamin C complex   that you get in real food and that's what the 
body needs they're talking about the antioxidant   ascorbic acid which is basically a preservative 
and it's there to protect the plant not to protect   you because when it comes to antioxidants you 
have your own intracellular production called   glutathione but there's so many different myths 
there and here in this example they managed to get   every single one of them wrong unfortunately as a 
result of their misinterpretation or their willful   neglect we now have a new truth so now there's 
all these different articles we have in fact 1790   results if we do a search and we put the 695 in 
quotation marks so only results show up that has   that exact phrase we have thousands of results 
and they're saying things like sauerkraut and   fermented and this much 695 milligrams of vitamin 
C and the next article says the exact same so this   thousands of these and even a Channel of video 
YouTube channel with a name very similar to my   own managed to find this information and quote 
it as a truth and now thousands of articles are   published with a new truth that a lot of people 
believe when the article that it came from didn't   even mention fermented or sauerkraut instead they 
were talking about antioxidants and fresh and   pickled cabbage so this is what happens when we 
try to sensationalize when we don't understand the   bigger picture about food that the biggest part is 
if it came from planet Earth and we don't process   it if we don't destroy it then it's going to be a 
good good food but now we nitpick and we find out   these little molecules and the more we dig into 
the molecules the more we lose the big picture   and we get confused and they publish list after 
list after list and they're comparing numbers and   nothing makes sense anymore so just try to focus 
on the big picture and understand what food is but   don't get me wrong sauerkraut is still one of my 
favorites just for different reasons it's still   low carb it has vitamins minerals it provides 
really good probiotics which are bacteria that   can populate and keep your gut healthy but it's 
not the only thing that can do that either you can   ferment lots of different vegetables and you'll 
still get those probiotics it is very inexpensive   it's widely available it's very versatile just 
like cauliflower it has a good amount of vitamin   C it does not have the 700 milligrams that they're 
talking about but even 30 milligrams is a pretty   good source so if you eat a couple of 300 grams 
of sauerkraut you're getting most of the vitamin C   that you need and now it's going to be the complex 
vitamin C your body is looking for number four is   hamburger and interestingly the hamburger has no 
ham in it but on the other hand hot dogs also have   no dogs in it for which I'm very grateful what 
we're talking about instead is ground beef and   we're not talking about the fast food hamburgers 
with all their chemicals and their sugary buns   and their synthetic additives and dressings we're 
just talking about the ground beef and while most   ground beef is going to be better than a lot of 
other food if you really kind of want a healthy   meal you want to look for the grass fed because 
if the animal lived the way it was supposed to   live and ate the things they're supposed to eat 
then the animal was healthy and the meat from it   is also healthy and if you eat that healthy the 
grass-fed and ideally organic meat even though   I think grass-fed is even more important than 
organic then you want to actually eat high fat   because the fat is not a problem and this is a 
little shocking to some people because we heard   so much about eating lean meat lean chicken lean 
ground beef and they're even labeling the ground   beef they don't say 10 fat they say 90 percent 
lean which is just crazy to me and it's again   backwards but what we need to understand is 
fat is okay it's a great fuel source and yes   we do need protein but excess protein turns 
into glucose protein can only do two things   it can be incorporated into tissue and hormones 
and molecules into structural things or it can   and the excess will be burned for fuel it will be 
converted into glucose raise blood sugar and be   burned for fuel so yes protein is super important 
but more isn't necessarily better so if you eat a   good amount of meat which I recommend because it's 
very satisfying not at the expense of everything   else but I think meat is a good foundation 
then look for the high fat meat and here is   if you compare the calories from fat and protein 
respectively in different types of meat so we'll   just stick to ground beef for right now if you buy 
the seven percent fat then the fat percentage the   calories from fat is actually 43 percent whereas 
the protein is 57.

So a little more protein but   close to to 50 50. but already when we get to 15 
percent fat 85 percent lean meat now 64 percent   is from fat and 36 from protein so it's almost 
a two to one ratio now the other way if we get   up to 20 percent now we have 73 from fat and 
27 so almost a three to one ratio and once we   get up to 30 percent fat which you can't find 
now with the wagyu and high fat products now   83 percent of the calories come from fat and only 
17 from protein so with this you can eat a lot of   meat a lot of ground beef without getting excess 
protein and again you don't have to be terribly   afraid of protein but typically the fattier cuts 
the fattier grinds actually taste better they're   more satisfying they're more juicy and a lot of 
people have avoided them because they heard that   the lean is better but that's not really the case 
now one thing that you're going to find is that   if you do the 7 or the 15 and you grind it up like 
I often just grind it up in in pieces in a frying   pan and I spice it a little bit and I put it on 
a salad then with a 7 or 15 you're not really   going to let get any left over fat but when you 
get up to 20 25 30 now there's going to be quite   a bit of melted fat in the bottom of the pan 
especially with 30 you're going to have a huge   amount of fat in the bottom of the pan and 
don't think of that as something bad because   we've been taught to throw that away that is top 
quality Tallow this is great fat you can save it   for later you could just kind of strain it off or 
filter it and save it for later you can use it for   cooking it's very heat stable it's great source 
of energy it doesn't go rancid or bad for a long   long time or what I do is if I put this on a salad 
then I'm going to use part of this as a dressing   I'll pour this over this they're leftover fat over 
the salad and then I'll put a little bit of extra   olive oil and some vinegar and that's part of the 
dressing and while this example is about ground   beef we don't want to exclude other kinds of meat 
so other meat like steak and bison and lamb and   poultry as long as they're raised under quality 
conditions then they're going to be very very   similar nutritionally number three is cod liver 
and this is an interesting one the one I find and   you can get this online because it's hard to find 
in stores is cod liver in its own cod liver oil so   it's the same stuff that you buy as an expensive 
supplement as cod liver oil liquid this actually   packed the cod liver in this in the can so can is 
about four ounces 115 grams and with this you're   getting some very very packed nutrition now a lot 
of people they're going to hear the word liver and   they're going to be hugely turned off and then 
I'm going to or cod liver and they're going to   associate it with something rancid that they 
might be forced to take when they were kids but   understand that if you buy the right kind and just 
look at some of the reviews online this is almost   completely neutral in flavor you can't really 
taste any fishiness at all and it's going to be   super packed with nutrients so when we're talking 
about these epas the Omega-3s the EPA and the DHA   we're not there's so much in there that we don't 
even measure it in milligrams we measure grams now   so 5.8 grams of EPA and 9.2 grams of DHA these are 
enormous amounts and you're going to get several   days worth in one can and the same thing holds 
true for vitamin A and vitamin D you're getting 73   000 IUS and 8400 IUS this is basically a week's 
worth of vitamin A and vitamin D and therefore you   want to be a little careful with this because you 
can eat too much you don't want to eat this every   day another thing to keep in mind is that one can 
of only 115 grams is going to have 84 grams of fat   in it which again it's not a bad thing because 
of the fat because it's super nutritious however   if you have trouble digesting fat if you have a 
weak gallbladder then that might be a little too   much in one sitting so it is delicate and flavor 
neutral enough that you can eat it straight out of   the can but what I would recommend is put it on a 
salad and use the oil as a dressing and then just   spice it up you salt pepper vinegar whatever 
you like and it's going to be just like salad   dressing basically you probably won't even notice 
the cod liver on there but you're going to get a   massive amount of Omega-3s and vitamin A and D 
but because there's so much vitamin A and D you   probably just want to eat one of these cans a week 
if you ate more than one a week you could develop   a toxicity in vitamin A and D it takes a while to 
get there so it wouldn't happen if you just ate   it a few weeks in a row but if you kept eating it 
month after month more than one a week then that'd   be something to be concerned with another thing 
to keep in mind is that unless you just really   love that fishy smell you don't want to save this 
once you open the can then you eat it the same day   or maybe the next because already two days later 
even if you keep it in the fridge it's going to   be very fishy and the reason for that is that it 
is so high it's so super concentrated in these EPA   and DHA and those are extremely highly reactive 
they oxidize they go rancid so easy and that is   why they're so beneficial they have so certain 
properties where they're very reactive they're   very highly unsaturated so that's good for your 
nervous system and brain but they can't be stored   number two is eggs and while I said that we don't 
want to count percentages and get too focused in   on it this is one example where one single food 
item so this is for a single egg if you ate three   four five eggs you're gonna get a significant 
amount or all of these nutrients that you're going   to need in a day and that's very very rare to get 
that wider variety so it's a very complete food   and if you use this as a base for your food then 
you're going to get a lot of nutrients in just one   food product but again you need a variety so don't 
think that you're just going to eat one thing and   that's the best but if you eat eggs then realize 
that quality matters it matters with everything   that you get but especially eggs because some 
chicken some hens are mistreated and misfed   so badly they're fed hormones they're kept in 
terrible conditions and a healthy chicken is going   to lay a healthy eggs they're going to have much 
higher nutrients plus of course you don't want to   contribute to the mistreatment of chicken so what 
you're looking for my preference is pasture raised   that means the chickens actually had a certain 
area per chicken and they actually went outside   to find some natural things to eat like bugs and 
grass and things the chicken would look for on its   own so most of the other classifications like 
cage-free they don't really mean anything they   don't mean that the chicken ever really saw the 
outside and also realize that pasture raised is   not the same thing as pasteurized pasteurized 
simply means they immerse them in a hot water   bath very quickly to kill off some bacteria but 
if you get the healthy eggs from pasture raised   chicken then that is not really going to be an 
issue number one is avocado it's a huge favorite   with so many people it doesn't matter if you're 
omnivore or vegan or vegetarian or low carb they   tend to all love avocado it's rich and creamy and 
satisfying it is however pretty low in protein   only two grams per 100 so if you're vegan you need 
to look for your protein elsewhere but like I said   low carb people love it because the net carbs 
are only two grams per hundred even though it   does have some total carbs the fiber is subtracted 
and the fiber is substantial seven grams per 100   and only two grams of net carbs so the fiber can 
also help to feed the gut bacteria and contribute   to to a healthy flora and the high fat is one of 
the reasons it's so popular at 15 grams of fat per   hundred quite unusual for a plant if you enjoyed 
this video you're going to love that one and if   you truly want to master Health by understanding 
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