True Superfoods from Nature

Forget the hype. When it comes to optimizing energy, performance, and long-term health, the real superfoods aren't trendy powders or exotic berries flown in from across the globe. They're nature’s original powerhouses—dense in nutrients, low in toxins, high in bioavailability, and designed by nature to fuel the human body.

If you're focused on thriving—not just surviving—here’s your guide to the true superfoods that deserve a permanent place in your diet.

1. Grass-Fed Red Meat 🥩 

The ultimate ancestral superfood.

Rich in heme iron, zinc, B12, and complete protein, red meat—especially from grass-fed, grass-finished sources—is one of the most nutrient-dense foods on the planet. It provides a perfect amino acid profile for muscle repair, supports hormone health, and fuels energy production.

I always support and suggest sourcing from a local farm you trust that aligns with your values, but if that is not possible, ButcherBox and Force of Nature Meats are my go-to.

Pro tip: Include liver, heart, and other organ meats weekly for an added nutrient punch—especially vitamins A, D, E, K2, and CoQ10.

2. Wild-Caught Fatty Fish (Low-Mercury) 🐟️ 

Nature’s source of brain and heart fuel.

Think wild-caught salmon, sardines, anchovies, and mackerel. These fish are packed with omega-3s (EPA & DHA), selenium, and vitamin D—without the high mercury burden found in larger fish. Omega-3s combat inflammation, improve brain function, and support cardiovascular health.

Pro tip: Sardines with the bones also deliver a healthy dose of bioavailable calcium.

3. Corn & Soy-Free Pasture-Raised Eggs 🥚 

The original multivitamin in a shell.

Eggs—when raised right—are loaded with choline, B vitamins, selenium, and fat-soluble vitamins like A and D. The yolk is where the magic lives. Pasture-raised, corn- and soy-free eggs also have better omega-3 profiles and fewer inflammatory fats.

Side note: corn & soy-free eggs are extremely hard to find, and can be pretty pricey compared to others. Regular pasture-raised eggs, or the best quality eggs you can afford are still very nutritious and deserve a place in your diet!

Pro tip: Soft-boil or poach for optimal nutrient preservation in the yolks.

4. Bone Broth 🍵 

Healing from the inside out.

Simmered low and slow with bones, tendons, and connective tissue, bone broth is rich in collagen, gelatin, glycine, and key minerals like magnesium and calcium. It supports gut health, joint function, and glowing skin.

5. Raw, Grass-Fed Dairy 🧈 

High-quality fuel your body knows how to use.

Raw dairy (from trusted sources) provides bioavailable calcium, protein, vitamin K2, healthy fats, and enzymes often destroyed in pasteurization. Think raw butter, milk, yogurt, kefir, cottage cheese, cream, and aged cheeses.

6. Organic Berries (Low-Sugar) 🫐 

Antioxidant-rich + gut-friendly = a no-brainer.

Blueberries, raspberries, blackberries, and strawberries (always organic) are rich in polyphenols, fiber, and vitamin C without the sugar overload. Their antioxidant content fights oxidative stress and supports cognitive function.

7. Probiotic-Rich Foods & Fermented Vegetables 🧬 

Your gut is your second brain—feed it well.

• Sauerkraut (fermented with sea salt, not vinegar)

• Kimchi

• Traditional pickles

• Grass-fed yogurt

• Milk kefir

These living foods populate your gut with beneficial bacteria that support digestion, mood, immune function, and metabolic health

Pro tip: Choose raw, unpasteurized varieties stored in the refrigerator.

8. Raw & Organic Nuts & Seeds (in moderation) 🥜 

Nutrient-dense snack food.

• Macadamias: High in monounsaturated fat, low in PUFAs.

• Brazil nuts: Powerful selenium source—1-2 per day is enough.

• Walnuts: Best omega-3 to omega-6 ratio.

• Cashews: Great for zinc, magnesium, and taste—but soak or sprout to reduce phytic acid.

Pro tip: Stick to small amounts, prioritize soaked or sprouted when possible, and avoid industrial seed oils.

9. Arugula 🥬 

The king of leafy greens for bioavailability.

Unlike spinach or kale, arugula is lower in oxalates (although I’m not convinced oxalates in moderate amounts are harmful to most people) and high in glucosinolates—compounds that support detoxification. It’s also a solid source of folate, vitamin K, and nitrates that enhance nitric oxide production (hello, better blood flow and performance).

Pro tip: Combine with olive oil and lemon juice to boost nutrient absorption and flavor. Or toss a can of sardines in olive oil for a nutrient-dense lunch!

10. Raw, Unfiltered Honey 🍯 

Nature’s original pre-workout, immune elixir, and gut support.

Raw honey is rich in natural enzymes, antioxidants, antimicrobial compounds, trace minerals, and even prebiotics. It’s one of the most ancestral sources of quick-burning, clean energy—perfect for fueling workouts or supporting recovery.

Unlike refined sugars, raw honey supports the body rather than robbing it. It has been used for centuries to:

• Boost immunity

• Soothe digestion

• Heal wounds and infections (topically)

• Enhance sleep by supporting glycogen stores in the liver

Lineage Provisions’ 100% organic, raw, & unfiltered honey has undetectable glyphosate, and is hand harvested from hives in the remote wilderness, away from commercial farms.

Pro tip: A teaspoon before bed can help regulate blood sugar overnight and support deeper sleep. Also great with herbal teas or drizzled over berries and raw dairy.

Final Thoughts: Let Nature Lead

True superfoods aren’t flashy—they’re foundational. They’re what your ancestors thrived on and what your mitochondria crave today. Build your meals around these foods, and you’ll create a body that performs, heals, and ages well.