Sophie Brünke

October 7, 2026, 7:21 am | Read time: 6 minutes

There are many nutrition tips out there–and some seem more absurd than others. But it doesn’t have to be complicated. I’ll share eleven foods I always have at home to cover essential nutrients. And I promise you: You can find them all in a regular supermarket, and there are no powders involved. These are personal favorites that are part of a balanced diet but don’t fully represent it.

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Salt–but the right kind!

“Huh, isn’t salt unhealthy?” you might think. And you’re not entirely wrong. Too much salt can contribute to high blood pressure–a risk factor for cardiovascular diseases and stroke. The German Nutrition Society recommends six grams per day for adults, about a teaspoon.¹ This brings me to the key point: If you use salt, choose the right kind. I mean iodized table salt, as iodine intake in Germany is declining. Thirty-two percent of adults and forty-four percent of children and adolescents are at increased risk of insufficient intake of this essential trace element.² Feel free to leave the expensive sea salt on the shelf; its iodine content is only slightly higher than that of non-iodized table salt.

It doesn’t have to be chia seeds

At some point, we were taught that for a healthy diet, we must let a chia seed pudding swell overnight in the fridge. They’re particularly valued for their protein, fiber, and omega-3 fatty acid content. But do you know which food can do that too? Good old flaxseeds. They’re not only more eco-friendly, as they’re a local food and not flown in from South America, but also easier on the wallet. However, preparation is crucial. Either let the flaxseeds swell overnight or briefly grind them in an electric spice mill or mortar before consumption to break the shell. Both methods ensure your body can better absorb the nutrients.

Also interesting: Proteins or fiber? These foods provide both

My favorite topping: Nutritional yeast flakes!

Nutritional yeast flakes have made their way from health food stores to regular supermarkets and drugstores over the past decade. Stirred into sauces or sprinkled over food like Parmesan, they add a strong umami note. But the flakes can do more than that: They provide a good amount of B vitamins and minerals. A deficiency in B vitamins can make you feel exhausted.

I like to sprinkle the extra nutrients over savory dishes, but nutritional yeast flakes can also be used as a binding agent or for breading. A nutrient-rich pasta topping can be quickly made with them: Mix nutritional yeast flakes, ground almonds, and a bit of salt (iodized, of course) and store in an airtight jar.

Snack on two Brazil nuts a day–no more, please

Besides iodine, there are other problematic nutrients. One of them is the trace element selenium. It’s important for energy and cell metabolism as well as our immune defense. Depending on the growing area, the selenium content in the soil varies greatly, which is why selenium levels in vegetables, grains, and legumes vary accordingly. However, those who regularly snack on Brazil nuts get an extra portion of selenium along with valuable fats. But you should limit the number to two, as the Brazil nut tree is particularly efficient at absorbing radioactive radium compared to other plants. If you don’t like the nuts, you can also get selenium from mushrooms, broccoli, or asparagus.

I love pickles, but only with certain preparation

Pickles are the perfect side dish for me when I have classic sandwiches for dinner. And admittedly, the pickles I mean are usually only found in organic markets. Only when they’re preserved with traditional lactic acid fermentation do they have probiotic effects–making them particularly gut-friendly. Additionally, conventional pickles often have a lot of added sugar.

From the category of not very exotic: Tomatoes

Let’s move on to a classic: tomatoes. They (hopefully) often appear on your shopping list. The red fruits are rich in vitamin folate. However, a large portion of adults in Germany does not meet the recommended intake of 300 micrograms of folate equivalents per day.³ Especially during pregnancy, adequate intake is important to reduce the risk of neural tube defects in the fetus. By the way, oranges and potatoes are also good sources of folate.

Learn what to consider when growing your own tomatoes from our colleagues at myHOMEBOOK.

Please banish sunflower oil from the kitchen

In general, plant-based fats are preferable to animal fats from a health perspective. But sunflower oil is the exception here. It has an unfavorable fatty acid profile. Particularly important for us are the omega-6 fatty acid linoleic acid and the omega-3 fatty acid alpha-linolenic acid–in a ratio of five to one. In Western diets, we already consume too much omega-6–and these fatty acids are predominantly found in sunflower oil. An imbalance between omega-3 and omega-6 promotes inflammatory processes in the body.

Here’s what I do: I have extra virgin olive oil for cold dishes, refined canola oil for hot dishes, and for an extra omega-3 kick, flaxseed oil, which I occasionally stir into yogurt–since it doesn’t taste particularly good and shouldn’t be heated.

More on the topic

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Savory Seasoning What Nutrients Are in Nutritional Yeast and How to Use It

Bran is a forgotten fiber bomb

Remember the flaxseeds? They contained fiber, among other things. If you want to go all out in terms of fiber content, wheat bran is a good choice. It consists of about half indigestible carbohydrates–and is also inexpensive. Fiber helps keep blood sugar and cholesterol levels low. According to the German Nutrition Society, the goal is 30 grams per day–and one to two tablespoons of bran in porridge certainly help. Important: drink enough!⁴

Microgreens are no longer trendy, but still healthy

There was a time on social media when every influencer worth their salt grew microgreens on their kitchen windowsill. These images have been replaced by new trends, but sprouts and seedlings remain healthy. The small plants already contain everything needed to grow into a large, healthy plant. Therefore, the concentration of nutrients is many times higher. They’re rich in vitamins, minerals, antioxidants, and phytochemicals. Try topping a sandwich with cress or mixing broccoli sprouts into a salad–it adds great flavor and a new hobby on the windowsill.