CLOVES

Cloves are rich in antioxidants and contain important micronutrients such as manganese. They have antimicrobial properties and may help regulate blood sugar levels. In traditional medicine, cloves have long been used to support digestion.

An easy way to include cloves in your routine is by soaking three whole cloves in water overnight. This allows for slow extraction of their active compounds. The water can be sipped throughout the day.

SARDINES

Sardines are extremely nutrient-dense. They provide high levels of omega-3 fatty acids, complete protein, calcium, vitamin D, and vitamin B12 — making them a strong alternative to supplements.

Another advantage is that sardines are typically wild-caught rather than farmed. When choosing canned sardines, opt for those packed in water. Sardines packed in oil often use low-quality oils, and discarding the oil also means losing some fat-soluble omega-3s.

GHEE

Ghee is a clarified butter that is naturally lactose-free and rich in fat-soluble vitamins A, D, E, and K. For those avoiding lactose, ghee is an efficient way to obtain these essential nutrients.

It is also well-suited for cooking, as its high smoke point makes it more stable at higher temperatures compared to regular butter.

BRAZIL NUTS

Brazil nuts are one of the richest natural sources of selenium, an essential mineral that supports thyroid function and immune health. Just one to two brazil nuts per day is sufficient to meet selenium needs, making them an effective food-based alternative to supplementation.

BUCKWHEAT

Although often grouped with grains, buckwheat is a pseudocereal and naturally gluten-free. It is rich in minerals such as manganese, copper, magnesium, iron, and phosphorus, and contains a high amount of fiber.

Buckwheat works well as a warm porridge, but can also be used to make crunchy granola or added to salads for texture.

FERMENTED FOODS

Fermented foods introduce beneficial bacteria to the gut microbiome, supporting digestion and immune function. The gut can be seen as a complex ecosystem — much like a forest — housing trillions of microorganisms that communicate, compete, and work together.

Just as biodiversity is essential for a healthy ecosystem, dietary diversity is key for a resilient microbiome. Regularly consuming fermented foods such as sauerkraut, kimchi, kefir, or yogurt helps nourish this internal system and supports long-term gut health.