Researchers have examined over 1,000 foods and picked out 10 that could bring a boost to your diet
Consuming a diverse array of fruits, vegetables, nuts, seeds and meats 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 one identify the “healthiest” foods to include in their diet?
Indeed, there is a way, thanks to a list compiled by researchers. In creating this list, researchers analysed over 1,000 foods, assigning each a nutritional score. The higher the score, the more likely the food would meet but not exceed your daily nutritional needs when consumed in combination with other foods, reports the Mirror.
The top-scoring food earned 97 out of 100 – it’s not meat, fish, fruit or vegetable, but it’s readily available in every supermarket. Claiming the top spot on the list, this food is “rich in monounsaturated fatty acids” and “promotes cardiovascular health and may help with diabetes”.
There’s growing consensus among researchers that a nutritious diet and a healthy gut microbiome are key to good health. Many are now referring to the microbiome as a “second brain” and argue that it’s essential not only for physical health but also for mental wellbeing and immune function.
Naturally, the key to a healthy diet is eating a variety of nutritious foods and avoiding unhealthy and ultra-processed fare as much as possible. Therefore, whilst all the foods featured on this list boast impressive nutritional ratings, it wouldn’t be sensible to depend exclusively on these 10 items for your entire lifetime.
1. Almonds
Score: 97/100.
The most nutritionally valuable food on the planet isn’t a piece of fruit or a vegetable – it’s actually a nut. Almonds claim the top spot as the most wholesome food available, achieving a remarkable 97 out of 100 for nutritional worth.
These beloved nibbles are brimming with monounsaturated fatty acids, support cardiovascular wellness and may even help manage diabetes.
Almonds contain abundant antioxidants, protein and fibre, alongside vitamins and minerals such as magnesium. They’re loaded with nutrients that safeguard cardiac health, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese.
2. Cherimoya
Score: 96/100.
Cherimoya can claim the title of being the “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 consumed with a spoon and is occasionally served chilled, resembling cold custard.
Healthline reports that 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”.
However, it cautions that “certain parts of cherimoya contain toxins that may damage your nervous system if consumed in high amounts”. Antioxidants, which battle free radicals in your body that can spark inflammation linked to a host of chronic conditions such as cancer and heart disease, are abundant in cherimoya.
This fruit is also a fantastic source of vitamin B6, known for its mood-boosting properties.
Moreover, it’s rich in fibre and even boasts anti-cancer properties due to its flavonoid content, “which have been shown to stop the growth of cancer cells in test-tube studies”, as per Healthline.
3. Ocean perch
Score: 89/100.
Topping the list of fish in terms of nutritional value is the ocean perch.
Also known as rockfish, this deep-sea dweller has low levels of saturated fats.
But there’s more – the fish is an excellent source of:.
4. Flatfish
Score: 85/100.
Flatfish, including turbot, plaice, halibut, sole, and brill, are typically mercury-free and loaded with omega-3 fatty acids, which can 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 minuscule black seeds can be sprinkled on yoghurt, blended into smoothies or used to make chia pudding. Despite their small size, chia seeds deliver a hefty dose 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, have earned a spot on the list of the world’s healthiest foods. They are among 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 betalains, which are quite rare. Betalains are recognised for their antioxidant properties.
It also boasts high levels of:.
Vitamins A, C, K, and E are abundant in Swiss chard, with vitamin K being particularly concentrated, beneficial for blood clotting and maintaining robust 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 might be surprised to find pork fat on this list. However, it scores 73 out of 100 on this assessment, ranking it higher than numerous fruits and vegetables.
It has 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 nutrient-dense.
10. Snapper
Score: 69/100.
Coming in third among the top 10 fish, red snapper is the most coveted member of the snapper family, with its throat regarded 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.
