If you think the healthiest and most nutritious foods are all fruit and vegetables you’re mistaken
Fresh homegrown vegetables and fruits, summer colofrul harvest still life, local farmer produce, organic food, directly above
Eating a diverse range of fruit, vegetables, nuts, seeds and meat is crucial for your health and can significantly lower your risk of developing serious and chronic illnesses such as heart disease, diabetes, strokes and cancer.
But how can we determine the “healthiest” foods to consume?
Fortunately, scientists have compiled a list to help us. In this list, over 1,000 foods were studied and each was given a nutritional score.
The higher the score, the more likely the food would meet, but not exceed your daily nutritional needs when combined with other foods.
The top-scoring food achieved 97 out of 100 – it’s not a meat, fish, fruit or vegetable, but it is widely available in every supermarket.
Ranked number one on the list, this food is “rich in mono-unsaturated fatty acids” and “promotes cardiovascular health and may help with diabetes,” reports Surrey Live.
There is an increasing agreement among scientists that a healthy diet and a healthy gut microbiome are essential for good health. Many refer to the microbiome as a “second brain”, stating it is vital not only for physical health but also for mental health and the immune system.
However, naturally, the secret to success lies in consuming a diverse range of nutritious foods whilst steering clear of unhealthy and ultra-processed options wherever possible.
So whilst all the foods featured on this list boast impressive nutritional ratings, it wouldn’t be wise to depend solely on these 10 items for the remainder of your days.
1. Almonds
Score: 97/100
A woman pour almond from bottle to her hand
The world’s most nutritionally valuable food isn’t a fruit or vegetable – it’s actually a nut. Almonds claim the crown as the ultimate health-enhancing food you can consume, based on this ranking, achieving 97 out of 100 for nutritional worth.
These popular snacking nuts are loaded with mono-unsaturated fatty acids, support heart health and may even assist with diabetes management.
Almonds boast high levels of anti-oxidants, protein and fibre, alongside vitamins and minerals such as magnesium. They’re abundant in nutrients that safeguard cardiac health, featuring unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese.
2. Cherimoya
Score: 96/100
Cherimoya earns the title of “world’s healthiest fruit” based on this assessment. Externally, it presents as a green, cone-shaped fruit with tough skin, whilst internally it contains creamy, sweet flesh that can be enjoyed with a spoon and is occasionally served chilled, resembling cold custard.
Healthline states the cherimoya is “loaded with antioxidants” and “rich in fibre, vitamins, and minerals” and that “this unique fruit may support immunity, reduce inflammation, and promote eye and heart health”. Nevertheless, it warns that “certain parts of cherimoya contain toxins that may damage your nervous system if consumed in high amounts”.
Antioxidants combat free radicals in your body which can trigger inflammation linked to numerous chronic conditions, including cancer and heart disease.
Cherimoya Fruit on Wood Background.
Cherimoya also serves as an excellent source of vitamin B6, which can help elevate your mood. For additional foods that enhance your mood, check out this list.
It’s equally rich in fibre and even possesses anti-cancer qualities due to containing flavonoids “which have been shown to stop the growth of cancer cells in test-tube studies”, as reported by Healthline.
3. Ocean perch
Score: 89/100
The champion amongst all fish regarding nutritional value. This deep-water species is also recognised as rockfish and contains minimal saturated fats.
The benefits don’t end there – this fish serves as a superb source of:
Vitamin B12, crucial for nerve health and red blood cell productionVitamin D, aiding calcium absorption and bone healthSelenium, a powerful antioxidantPhosphorus, promoting healthy bones and energy metabolism4. Flatfish
Score: 85/100
Flatfish, encompassing turbot, plaice, halibut, sole, and brill, are typically mercury-free and packed with omega-3 fatty acids, which may help shield against cardiovascular disease and support brain health.
Flatfish also provide a valuable source of vitamin D and the crucial nutrient vitamin B1.
5. Chia seeds
Score: 85/100
Chia pudding jar with raspberry and currant fruits
These are tiny black seeds, that can be sprinkled on yogurt, blended in smoothies or made into chia pudding.
Despite their small size, chia seeds deliver a powerful punch of healthy nutrients, including fibre, protein, a-linolenic acid, phenolic acid and vitamins.
They also contain caffeic acid, an antioxidant that can combat inflammation in the body.
6. Pumpkin seeds
Score: 84/100
Pumpkin seeds, along with other squash seeds, also make the list of the world’s healthiest foods.
These are one of the top plant-based sources of iron and manganese.
7. Swiss chard
Score: 78/100
Swiss chard is a leafy green vegetable from the beet family, which is brimming with nutrients including betalains, which are rare. Betalains are known for their antioxidant properties.
They are also a good source of:
Fibre for gut health and healthy cholesterolAntioxidants, which protect heart health and against cancerNitrates which lower blood pressure
It is also a good source of vitamins A, C, K, and E, with a particularly high concentration of vitamin K, beneficial for blood clotting and maintaining strong bones. Swiss chard also contains a unique compound believed to stabilise blood sugar levels by slowing down carbohydrate digestion.
8. Pork fat
Score: 73/100
You probably weren’t expecting to see pork fat on this list. But it scores 73 out of 100 on this assessment, placing it well above numerous fruit and vegetables.
It contains more unsaturated fats than lamb or beef, meaning more omega-3 fatty acids. It’s also a good source of B vitamins and minerals.
9. Beet greens
Score: 70/100
Close up of beets greens growing in a garden
Beet greens, the leaves of beetroot vegetables, are packed with:
CalciumIronVitamin KB group vitamins, especially riboflavin10. Snapper
Score: 69/100
The third fish to make it into the top 10, red snapper is the most favoured member of the snapper family, with the throats being seen as a delicacy.
Despite their nutritional value, these fish can harbour harmful toxins including high levels of mercury and ciguatera toxin, a typical form of seafood poisoning from fish in warm waters.
Red snapper contains:
High levels of omega-3 fatty acidsSeleniumMagnesiumVitamins D and EBeneficial amounts of potassium
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