When it comes to nutrition, fad diets often promise quick fixes but usually end in disappointment. Restrictive eating patterns are hard to maintain and rarely deliver lasting health improvements. Functional registered dietitian Michelle Shapiro, R.D., recommends going back to basics with nutrient-dense, whole foods that can support the body in powerful ways. On the mindbodygreen podcast, she highlighted five “ultra-healing” foods she swears by—each offering unique benefits for long-term health and vitality.
- Grass-fed beef provides lean protein, vitamins A and E precursors, and antioxidants like glutathione, making it a nutrient-dense alternative to grain-fed meat.
- Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, cabbage, kale) support liver health, offer cancer-fighting properties, and help protect against fatty acid disease.
- Ghee is a nutrient-rich butter alternative containing vitamin A, vitamin E, and conjugated linoleic acid (CLA), which may aid metabolic health and fat reduction.
- Sweet potatoes and bone broth deliver broad healing benefits: sweet potatoes supply antioxidants, fiber, and blood sugar support, while bone broth provides gut and skin benefits thanks to its collagen content.
Found: 5 Ultra-Healing Foods a Functional RD Swears By
- Grass-Fed Beef
Contrary to the belief that red meat is always unhealthy, Shapiro emphasizes the value of grass-fed beef. Compared to grain-fed, grass-fed beef contains higher levels of vitamin A and E precursors, as well as potent antioxidants like glutathione, which may play a role in cancer prevention. It is also leaner, making it a high-quality source of protein for those seeking muscle support without excess fat. The key, Shapiro notes, is choosing responsibly sourced meat that retains these nutritional advantages.
- Cruciferous Vegetables
All vegetables are beneficial, but cruciferous varieties hold a special place in Shapiro’s healing framework because of their liver-supportive properties. Studies have suggested that compounds in cruciferous veggies may help reduce tumor development and protect against fatty liver disease. Examples include broccoli, Brussels sprouts, cauliflower, cabbage, and kale. These vegetables are also rich in fiber, vitamins, and phytochemicals that promote detoxification pathways, hormone balance, and overall metabolic health.
- Ghee
Used for thousands of years in Ayurvedic medicine, ghee—or clarified butter—is another food Shapiro keeps on hand. Compared with regular butter, ghee is lower in fat and higher in vitamins A and E, according to USDA data. It also contains conjugated linoleic acid (CLA), which some animal studies suggest may support fat metabolism. While more human studies are needed, ghee offers both culinary versatility and a nutrient-rich alternative to butter. Its rich, nutty flavor makes it a favorite for cooking, and its stability at high heat is an added benefit.
- Sweet Potatoes
Sweet potatoes are a nutrient powerhouse, providing vitamins A and C, manganese, B6, magnesium, and potassium. Their antioxidant content varies by color—orange and purple varieties are especially rich. Research suggests purple sweet potatoes may help protect brain health and enhance learning, while the fiber content of all varieties supports healthy digestion. Some studies even link sweet potato consumption to improved blood sugar regulation in people with type 2 diabetes. Versatile and delicious, they’re a staple Shapiro encourages people to enjoy often.
- Bone Broth
Rounding out the list is bone broth, a traditional food praised for its gut- and skin-healing benefits. It contains collagen, which supports skin elasticity and joint health. While collagen supplements can provide a more concentrated dose, bone broth remains a nourishing, whole-food option that also delivers minerals and amino acids. For Shapiro, it’s a pantry essential.
Shapiro’s five ultra-healing foods—grass-fed beef, cruciferous vegetables, ghee, sweet potatoes, and bone broth—illustrate the power of simple, nutrient-dense ingredients. While there’s no single magic bullet for health, incorporating these foods can enhance wellness, support the gut, and nourish the body from the inside out. The ultimate lesson: skip the fad diets and let real, whole foods be the foundation of your healing journey.
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