The Best Foods According to Rhonda Patrick

Andrew Merle
2 min readMar 8


Dr. Rhonda Patrick is one of the world’s leading experts on health, nutrition, and longevity.

Dr. Patrick’s career has included aging research at the Salk Institute for Biological Sciences. She also trained as a postdoctoral fellow at Children’s Hospital Oakland Research Institute, where she investigated the effects of micronutrient (vitamins and minerals) inadequacies on metabolism, inflammation, DNA damage, and aging and whether supplementation can reverse the damage.

She did her graduate research at St. Jude Children’s Research Hospital where she studied the link between mitochondrial metabolism, apoptosis, and cancer.

Dr. Patrick now runs the popular site, where she is a leading authority on all things health, including exercise, nutrition, fasting, genetics, heat and cold stress, sleep, stress reduction, and more.

Dr. Patrick has a great podcast of her own, but recently she joined Lewis Howes on his School of Greatness podcast. During their interview, Dr. Patrick shared the top 4 foods people should consume every day.

Dr. Patrick recommends an overall diverse diet filled with lots of fermentable fiber (foods such as blueberries, nuts, mushrooms, dark leafy greens, onion, garlic, etc.). But she said if people simply eat these 4 foods every day, they would be setting themselves up for very good health:


Wild salmon is very high in EPA and DHA, the Omega-3 fatty acids strongly linked with improved brain functioning, cardiovascular health, and reduced inflammation in the body. If you are going to eat animal products, fish and in particular wild salmon should be at the top of your food list.


Dark leafy greens are the next superfood Dr. Patrick recommends because they are loaded with vitamins and minerals that are hard to get from other foods. Dark leafy greens are rich in vitamins A, B, C, E and K, and contain an abundance of antioxidants, fiber, iron, magnesium, folate, potassium, and calcium. If Dr. Patrick had to choose just one dark leafy green to eat, she’d recommend sautéed kale. Bonus: Eating a large salad every day is associated with the brain being 11 years



Andrew Merle

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