August 15, 2025, 4:15 am | Read time: 5 minutes

There are many nutrition tips out there—and sometimes one seems more absurd than the next. But it doesn’t have to be so complicated. That’s why I’m sharing nine 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. Of course, these are also personal favorites that are part of a balanced diet, but don’t fully represent it.

Salt–But the Right Kind!

“Huh, isn’t salt unhealthy?” you might think. And you’re not entirely wrong. Too much salt can promote 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 crucial point: If you use salt, choose the right kind. By that, I mean iodized table salt, as iodine intake in Germany is declining. Thirty-two percent of adults and 44 percent of children and adolescents are at increased risk of insufficient intake of this essential trace element.² You can safely leave the pretty packaged sea salt on the shelf; its iodine content is only slightly higher than that of non-iodized table salt.

No Need for Chia Seeds

At some point, we were told that for a healthy diet, we must let a chia seed pudding swell overnight in the fridge. They are 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 are not only more ecological, as they are a local food and not flown in from South America, but also easier on the wallet. However, preparation is key. 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.

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, cell metabolism, and 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 also vary. 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 found in organic markets. Only when they are 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.

Also interesting: What Just One Fast Food Meal Does to the Brain

From the Category Not Too Exotic: Tomatoes

Let’s talk about a classic: tomatoes. They (hopefully) often appear on your shopping list. The red fruits are rich in the 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 crucial to reduce the risk of neural tube defects in the fetus. By the way, oranges and potatoes are also good sources of folate.

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Please Banish Sunflower Oil from the Kitchen

Generally, plant-based fats are preferred over animal fats for health reasons. But sunflower oil is the exception here. It has an unfavorable fatty acid profile. Omega-6 fatty acid linoleic acid and omega-3 fatty acid alpha-linolenic acid are particularly important for us—and in a ratio of five to one. In the Western diet, 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 a virgin olive oil for cold dishes, a refined rapeseed oil for hot dishes, and for an extra omega-3 boost, a flaxseed oil, which I occasionally stir into yogurt—since it doesn’t taste particularly good and shouldn’t be heated.

Bran Is a Forgotten Fiber Bomb

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