Eating a diverse diet of fruits, vegetables, nuts, seeds and meat is crucial for your health and can significantly reduce your risk of developing serious and chronic conditions such as heart disease, diabetes, strokes and cancer. But how can you identify the “healthiest” foods to include in your diet?

Indeed, there is a way, thanks to a list compiled by researchers. In this study, researchers analysed more than 1,000 foods, assigning each one a nutritional score. The higher the score, the more likely each food would meet but not exceed your daily nutritional needs when eaten in combination with others, reports the Mirror. 

The top-scoring food achieved 97 out of 100 – it’s not meat, fish, fruit or vegetable, but it’s readily 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”.

There’s growing consensus among researchers that a healthy diet and gut microbiome are key to good health. Many are now referring to the microbiome as a “second brain” and argue it’s essential not only for physical health but also for mental health and the immune system.

Of course, the key to a healthy diet is eating a variety of nutritious foods and avoiding unhealthy and ultra-processed foods as much as possible. While all the foods on this list boast high nutritional scores, it’s not advisable to rely solely on these 10 items for your dietary needs.

1. Almonds

Score: 97/100.

Surprisingly, the food with the highest nutritional value in the world isn’t a fruit or vegetable, but a nut. Almonds take the top spot as the healthiest food you can snack on, scoring an impressive 97 out of 100 in nutritional value.

These popular nibbles are packed with mono-unsaturated fatty acids, which promote heart health and can even aid in managing diabetes. Almonds are brimming with anti-oxidants, protein and fibre, as well as vitamins and minerals including magnesium. They’re loaded with nutrients that help safeguard the heart, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese.

2. Cherimoya

Score: 96/100.

Cherimoya has earned the title of the “world’s healthiest fruit” according to this ranking. Externally, it’s a green, cone-shaped fruit with leathery skin, while internally, it boasts a creamy, sweet flesh that can be eaten with a spoon and is sometimes served chilled, akin to a cold custard.

Healthline reports that the cherimoya is “loaded with antioxidants” and “rich in fibre, vitamins, and minerals”, adding that “this unique fruit may support immunity, reduce inflammation, and promote eye and heart health”.

However, it cautions that “certain parts of cherimoya contain toxins that may damage your nervous system if consumed in high amounts”. Antioxidants fight free radicals within your body that can cause inflammation associated with various chronic ailments, including cancer and heart disease.

Cherimoya also provides an outstanding source of vitamin B6, which may boost your mood.

It’s similarly abundant in fibre and even boasts anti-cancer properties due to containing flavonoids “which have been shown to stop the growth of cancer cells in test-tube studies”, according to Healthline.

3. Ocean perch

Score: 89/100.

The ultimate fish when it comes to nutritional benefits. This deep-water variety is also known as rockfish and contains very little saturated fat.

However, that’s not everything – the fish provides an excellent 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, including turbot, plaice, halibut, sole, and brill, are generally mercury-free and loaded with omega-3 fatty acids, which may help protect against heart disease and boost brain function.

Flatfish also offer a valuable source of vitamin D and the essential nutrient vitamin B1.

5. Chia seeds

Score: 85/100.

These are small black seeds that can be scattered on yoghurt, mixed into smoothies or turned into chia pudding. Despite their tiny size, chia seeds deliver a mighty dose of healthy nutrients, including fibre, protein, a-linolenic acid, phenolic acid and vitamins.

They also feature caffeic acid, an antioxidant that can combat inflammation throughout the body.

6. Pumpkin seeds

Score: 84/100. Pumpkin seeds, along with other squash seeds, have been recognised as some of the world’s healthiest foods.

They are one of the top plant-based sources of iron and manganese.

7. Swiss chard

Score: 78/100.

Swiss chard, a leafy green vegetable from the beet family, is brimming with nutrients including rare betalains known for their antioxidant properties.

It also boasts high levels of vitamins A, C, K, and E, particularly vitamin K which aids in 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.

Surprisingly, pork fat has made it onto this list, scoring 73 out of 100, placing it well above numerous fruits and vegetables.

It contains more unsaturated fats than lamb or beef, translating to more omega-3 fatty acids. It’s also a good source of B vitamins and minerals.

9. Beet greens

Score: 70/100.

Beet greens, the leafy part of the beetroot vegetable, are packed with nutrients.

10. Snapper

Score: 69/100.

Ranked third among the top 10 fish, red snapper is the most coveted member of the snapper family, with its throats being viewed as a delicacy. Despite their nutritional benefits, these fish can carry harmful toxins including high levels of mercury and ciguatera toxin, a frequent cause of seafood poisoning from fish found in warmer waters.

Red snapper contains:

High levels of omega-3 fatty acidsSeleniumMagnesiumVitamins D and EBeneficial amounts of potassium