May 24, 2025, 9:04 pm | Read time: 5 minutes
Ever wanted to peek into a nutritionist’s kitchen? FITBOOK nutrition expert Sophie Brünke reveals the nine foods she always keeps at home.
nutritional yeast, microgreens
There are many nutrition tips out there–and some seem more absurd than others. But it doesn’t have to be that 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.
Follow the FITBOOK channel on WhatsApp now!
Overview
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 main point: If you’re using salt, make sure it’s 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 iodine deficiency.2 You can safely leave the prettily packaged 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 told that for a healthy diet, we needed to let a chia seed pudding soak overnight in the fridge. They’re especially 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 key. Either let the flaxseeds soak overnight or briefly grind them in an electric spice mill or crush them so the shell breaks open. Both methods ensure your body can better absorb the nutrients.
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. However, the selenium content in the soil varies greatly depending on the growing area, which is why selenium levels in vegetables, grains, and legumes vary accordingly. Regularly snacking on Brazil nuts provides valuable fats and an extra dose of selenium. However, 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 a classic sandwich for dinner. And admittedly, the pickles I mean are usually found in organic markets. Only when they’re preserved with traditional lactic acid fermentation do they have probiotic–thus gut-friendly–effects. Additionally, conventional pickles often have a lot of added sugar.
From the not-so-unusual category: Tomatoes
Let’s talk about a classic: tomatoes. They (hopefully) often make it onto your shopping list. These 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 crucial 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.
Protein or Fiber? These Foods Provide Both
The Birth Control Pill Increases the Need for These 5 Nutrients
Please ban 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. The omega-6 fatty acid linoleic acid and the 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–one to two tablespoons of bran in porridge will do the trick. Important: drink enough water!4