5 Healing Superfoods Recommended by a Functional Dietitian

Fad diets often promise quick results but rarely deliver lasting health benefits. For a sustainable approach to wellness, Michelle Shapiro, R.D., a functional registered dietitian, advocates for focusing on whole, nutrient-dense foods. On the mindbodygreen podcast, Shapiro shared five "ultra-healing" foods that offer powerful, long-term benefits for the body—ranging from boosting gut health to supporting metabolism.

1. Grass-Fed Beef  

Shapiro challenges the notion that red meat is universally unhealthy, highlighting the advantages of grass-fed beef over its grain-fed counterpart. Rich in lean protein, this meat also contains higher levels of vitamin A and E precursors as well as glutathione, a powerful antioxidant that supports cellular health and may help lower cancer risk. Grass-fed beef is not only nutrient-dense but also a great option for building muscle while limiting fat intake.

2. Cruciferous Vegetables  

Among vegetables, cruciferous varieties—such as broccoli, Brussels sprouts, cauliflower, cabbage, and kale—stand out for their liver-supportive properties. These vegetables are packed with compounds that aid detoxification, help balance hormones, and provide protection against fatty liver disease. Additionally, many studies suggest they possess cancer-fighting abilities. Full of fiber, vitamins, and phytochemicals, cruciferous veggies are a crucial element of any health-focused eating plan.

3. Ghee  

Known for its role in Ayurvedic medicine, ghee, or clarified butter, is a versatile and nutrient-rich fat. Compared to traditional butter, ghee contains higher concentrations of vitamins A and E, as well as conjugated linoleic acid (CLA), which research suggests may benefit metabolic health and assist with fat reduction. Its rich flavor enhances a variety of dishes, and its high smoke point makes it ideal for cooking without breaking down its nutrients.

4. Sweet Potatoes  

Sweet potatoes are a nutritional powerhouse with benefits for nearly every aspect of health. Loaded with vitamins A and C, manganese, magnesium, and potassium, they provide antioxidants that combat inflammation. Their fiber content supports digestive health, while their natural sugars may improve blood sugar regulation in individuals with type 2 diabetes. Purple varieties, in particular, might offer brain-boosting benefits. Versatile and delicious, sweet potatoes are a staple for long-term wellness.

5. Bone Broth  

A longstanding remedy in traditional diets, bone broth is prized for its gut-healing and skin-supporting properties. Thanks to its collagen content, it helps maintain skin elasticity, joint health, and digestive integrity. Beyond collagen, bone broth is also rich in amino acids and minerals that promote overall health. While collagen supplements are more concentrated, Shapiro recommends bone broth for its natural composition and comforting nature.

A Simple Recipe for Wellness: Real Food  

Shapiro’s five ultra-healing superfoods—grass-fed beef, cruciferous vegetables, ghee, sweet potatoes, and bone broth—highlight the benefits of choosing simple, whole foods over restrictive or trendy diets. These nutrient-packed options provide foundational support for gut health, metabolic function, and overall vitality. Shapiro’s recommendation is clear: ditch complicated fads and let real food be your ally in the pursuit of a healthier, more vibrant life.