15 Healthiest Foods I Eat Every Week as a Doctor

This was excellent and well laid out. Thank you

What, no leafy greens? Chinese cabbage, kailan, bok choy, amaranth, spinach, watercress, etc…LOVE THOSE.

, Dr. explains. Diaa Al-Awadhi details the process of energy production within the human body and the vital role of mitochondria in this system. Here is a summary of the most important points he covered:

What are mitochondria? (1:30)
Mitochondria are like a colony inside the cell that acts as a fortress protected by a double membrane, and is responsible for the internal combustion of food (whether carbohydrates, fats, or proteins).
Mitochondria are not just an “energy house,” but rather an integrated factory that possesses its own DNA and ribosomes to produce the enzymes necessary for vital processes (31:16 – 33:00).

The process of burning fat and producing energy: (15:00 – 24:00)
The doctor explained that burning fat only occurs within the mitochondria, where fatty acids are broken down and converted into energy compounds such as acetyl-CoA (17:54).
Carbon is removed in the form of carbon dioxide, and hydrogen is removed to produce energy (ATP) in a process called “oxidative phosphorylation” (21:43), while free radicals are produced as a necessary byproduct of certain vital processes such as the manufacture of thyroid hormones (6:50 – 9:00).

Important facts:
Red blood cells: They do not contain mitochondria, so they do not burn fat and do not produce high energy, but rather depend on the simple breakdown of glucose (9:30 – 11:00).
The importance of oxygen: Mitochondria are very sensitive to the presence of oxygen; If it is interrupted (such as very strenuous exercise or respiratory arrest), the mitochondria stop working and the cell resorts to burning glucose anaerobically, causing lactic acid accumulation (42:30).
Effect of medications: The doctor warned that some medications, such as cholesterol medications (statins) and midformin, may negatively affect the efficiency of mitochondria (1:08 – 1:26 and 43:17).
Mitochondrial inheritance: Mitochondrial DNA is inherited only from the mother, making it an important scientific tool in tracing human origins (39:27 – 40:45).

Thank you indeed.

Thank you for this video. I can't remember if it was this one or the follow up that talked about pumpkin and sunflower seeds, but I got a bag of them at the store yesterday and I'm putting them on everything.

After watching these videos yesterday, I went shopping and got lots of great food per your recommendations. I've been struggling with wanting to eat healthier but not really knowing how, and you reminded me that it's actually not that hard.

So for dinner last night I had smashed avocado on seed sourdough toast with halved cherry tomatoes and sprinkled more of the bagged seeds on top, watermelon, plus a homemade parfait with Greek yogurt, blueberries and blackberries, and granola.

It was delicious and felt good to eat, but I admit I was still soooooo hungry after. Is it something my body has to adjust to? Was there something I'm missing to trigger my brain to feel full?

How do you handle your weight, body fat, waist size with all those fats and calories?
I'm 182x60kg and around 8% body fat. Nuts, oils, eggs, dark chocolate (btw you could use untreated cocoa powder and get higher benefits with less calories) are out of question.
Any suggestions?

This video is an absolute masterclass for anyone looking to proactively manage their health! A huge thank you to Dr. Berg for the deep dive into how avocados support the liver in producing Glutathione for essential detoxification at [02:15]. I was particularly struck by the insight regarding the high potassium content that helps stabilize blood pressure and protect the arteries at [04:45]—this is vital knowledge for cardiovascular longevity. Furthermore, understanding how avocados enhance vitamin absorption at [07:30] has provided a practical way to optimize my daily nutrition. This content is incredibly impactful and well-presented. Wishing your channel continued success

Loved this video….

This was one of the most practical nutrition videos I’ve seen in a while. No crazy “superfood” hype — just simple, consistent habits that actually make sense long term. The point about ultra-processed white bread quietly replacing real food every day really stood out to me. Also loved the focus on gut health, blood sugar stability, and muscle preservation instead of quick fixes. Great reminder that longevity is built through boring consistency, not magic supplements.

Moses wasted his time

Loved this video, keep up the great work!

If I eat white bread on an empty stomach I get a glucose crash to a dangerously low level where I could pass out. I have reactive hypoglycemia and white bread is as bad as chocolate and sweets for making me crash.

I'd be interested to hear your take on lentils and pulses. Some of the blue zone areas where people live longest rely heavily on beans, chickpeas, lentils etc.

I'd be interested to hear your take on lentils and pulses. Some of the blue zone areas where people live longest rely heavily on beans, chickpeas, lentils etc.

Cottage cheese is actually very versatile. I usually have it in the fridge and its a great nightime snack with celery sticks. Yum
I always add it to my egg dishes too. (scramble, fritata, quiche etc)

I'm terrible at drinking enough water so I started adding my collegen/protein powder to my daily water/cranberry juice drinks instead of my coffee. I know at my age (almost 44) I need collagen and as much protein as I can get in so I make myself drink it.

Great video❤❤

Thank you

Salmon is exremely expensive here in South Africa. Are Pilchards and Sardines just as good?

saurkraut isnt always live and is full of salt!

As someone from the US, your videos rich with great advice, but I find the UK terminology and accent incredibly enjoyable to listen to. Def going to be eating more veg. 😸

As a finishing postgraduate biochemistry student, former prediabetic, really appreciate this video. However I’d mention this is a good guideline for someone who is not already insulin resistant/type 2 diabetic, us, we can’t eat that much toast or carbs, but we have to eat more fat to make ketones. Also I would mention red meat and liver as not just easier to consume daily 1.6-2.2g/bodyweight kg of protein if we add them, but red meat contains heme iron which is important against anaemia(leafy greens iron content is not as bioavailable, only 2-10%, plus they contains antinutrients like phytates which can block the iron absorption entirely). Liver contains, apart from iron, D, E, K, and B12, high quality vitamin A in a form of retinol(not beta carotene like in vegetables which using thyroid hormone to convert into retinol) a very important vitamin for eyesight.

Bro what’s this ai generated garbage video bruh

Thanks for being such a trustworthy source of health and diet knowledge, we all appreciate it a lot.

Eating fermented fruits like sauerkraut won’t that raise your blood pressure

Can sardines (in can) replace salmon?

my list would be:

1. water, tap water. water if life.
2. unsaturated oil , regional produced from plants that contain omega 3 oil, from rapseeds that grow in your country and are available in brown or green bottles to protect the oil, in supermarkets like aldi or lidl in affordable price. olive oil come from countries that need usually importing , are expensiv and has own dominant taste. rapseeds can be used for baking cakes, in fresh salads, frying anything, cooking, it tastes neutral.
3. fish dont produce omega 3 oils, they intake it by eating algea. algea produce the omega 3 oil. eat any meat , i prefer less meat consumption but dont miss pork for vitamin b. fish isnt a must per se. eggs are great to consume daily, you can fry with a little bit of rapseed oil in a pan. humans can not produce vitamin b types, the gut bacteria does it for us. take care of you gut and supplement vit b types if needed.
4. nuts of all kinds in a mix. sprinkle it on salads or eat as snacks. dont overdo, bc its still containing kalories and histamins.
5. if you can , eat sauerkraut, but its not a must, its a good bonus. switch it to natural joghurt if you dont like sauerkraut
6. avoid all fancy trending foods that dont grow on your own continent, avoid it as much as you can for ecologic reason. like avocado, mango, there are local alternatives, eat an apple, eat seasonal and if possible organic to protect the soil and animals. we have only one planet.
7. drink coffee , green tea, black tea moderately, same as sodas without sugar. caffein can lead to developement of gastritis.
8. mushroom have a lot fiber, its important to know if someone has gastroenteral operations and have to eat less fiber in healing.
9. drink collagen, it comes as powder , and its best when they have also vitamin c in it, trink daily. especially after waking up, a tall glass of roomtemparatur water with the collagen powder mixed in. there are plenty diverse options from vegan plant based or from animals. collagen is key for a healthy body, the vit C is needed to stabilize the collagen bounds in the body to stay where they need to be.
you can drink the collagen, or mix in soups, yoghurts etc. its usually neutral tasting.
i drink it after my knee damage for my cartilage regeneration and i have much less pain in my knee. its good to keep your joints from abrasing.
10. dark cocoa is nice, but have you tried icecream. lol. icecream made from yoghurt or milk and with real fruits have vitamins, and of course sugar too, eat moderately.

Sounds wonderful, if you can afford it.

Great list, but I am not so sure about salmonella nowadays. It is one of the most " polluted" fish, since 95% comes from fish-farms, and eat food not meant for them. Wild-caught salmon is hatkrd to get, unless you catch it yourself or live in Alaska, which most of us don't😂

You mentioned the Mediterranean Diet, but neglected to mention the DASH diet, or the MIND diet which is a mix of the two. The MIND diet was found in studying elderly people and what they ate as well as their incidence of developing Alzheimer disease. It may have been identified as part of the Pointer (Poynter?) Study. I follow the MIND diet. Many of the foods you mention are on that diet. But I will be checking out a few more you mention here. Thanks as always for the information.

Did you really just say that Extra virgin olive oil is not that expensive?

Thats it, no more white bread. As much as I love my home made white loaf, I want to live a bit longer and healthier.

Can you cover a healthy low-fibre diet for IBDU patients? Hearing what you said about white bread has me worried as it's what the doctors told me to give me son to avoid high fibre breads. He's only 12, but already has food issues because of autism, so feeding him is so hard and yet, nutrition is a cornerstone of IBD treatment.

I have blueberries and/or strawberries every day. And somehow, colds and flus always skip me.

Thank you for actually explaining what each food provides your body instead of just saying: “ high protein low cals!!”

Hi Dr Alex, I don’t know how I found your youtube channel or it found me, but thank you, thank you, for a great site and some wonderful videos. Your enthusiasm, energy and presentation is fantastic and it is easy to see that you could easily have a career on TV advising on peoples health. On such a serious subject your positive and bubbly manner is a dose of medicine in itself. Best wishes from far away in the Steppe. I have already shared your video with my wife and our 3 grown up children and their partners.

Is canned beetroot okay

Thank You for such informative video
Greetings from Ukraine 🇺🇦 👋

When I eat beetroot for a few days I noticed less pain in my chronic knee pain
In general aches and pains … It's my number one food .. along with anything dark coloured .. grapes plums blueberries chocolate coffee..
I take propanol for migraine … But I feel if I'm super healthy eating I don't need the prescription drugs …
To the point I'm going to ask my doctor to wean me off them ..
Lower knee pain … I can do more walking … Hooray !
I couldn't do the walking … Until the knee pain was more manageable …
I can't manage five thousand steps … But I can manage two thousànd and I can only improve and increase as practice allows ..
God bless you Dr Alex
And social contact for mum who is 78 and all her friends have died. She doesn't go out much, has limited mobility I'd be happy if she could do 500 steps.. so social contact has gone out of the window … So thankyou for reminding me to try harder to get her more company , please keep going helping us to make better choices for our health

I read to eat sauerkraut in the morning, or before/during meals. Also, “Consuming fermented foods late at night is not recommended, as it may disrupt sleep”. One doctor suggested putting raw mushrooms in the sun for a few minutes before cooking and eating them. Mushrooms contain the precursor ergosterol. Slice, place the raw mushrooms gill sides up for 15-120 minutes to increase your Vitamin D.

Thank you!

Avocado?

Sitting in bed in Aberdeen Royal Hospital after having a heart attack. These videos are so helpful. Thank you 👍🙏

I love your channel and advice, but please stop saying things are boring! They are absolutely not and it doesn’t help promote them to keep saying so . Thanks for all your hard efforts non the less 😊

Thanks

Eggs, cheese, and fish should not be on this list…. There is so much evidence that these foods are harmful even in moderation. Just eat plants!

I stopped drinking coffee several months ago, replacing it with organic Cacoa powder, with a dash of Cinnamon powder to sweeten. I have one cup per day and feel the benefits of the switch and actually prefer it now to coffee.

I also switched to hibiscus & rosehip tea after watching one of your episodes.

Hi Doc,

I really appreciate this video. I found you during my research on the benefits of magnesium in our diet. (I have terrible insomnia, and your food recommendations helped alot) #subscribed!

If one was diagnosed and is recovering from Transverse myelitis (inflammation of the spinal cord) what food is best to consume and what food should be reduced in our diets?

Can you do a video on that please?

Red flags: "complete " proftein, egg cholesterol "does not matter:, peomoting dairy products… only half way through the video..
People, get your nutrition information from nutrition scientists.