Study Ranks Over 1,000 Foods by Nutritional Value
Eating a wide range of fruits, vegetables, nuts, seeds, and meats is vital for health, helping reduce risks of serious diseases like heart disease, diabetes, strokes, and cancer.
Identifying the Healthiest Foods
Researchers have compiled a list of over 1,000 foods, giving each a nutritional score. Foods with higher scores are more likely to meet daily nutritional needs when eaten with other foods.
The top-ranked food scored 97 out of 100 and is a common supermarket item, not a fruit or vegetable.
Top Food: Almonds
Almonds scored 97/100, making them the highest-ranked food. They are rich in mono-unsaturated fatty acids, beneficial for cardiovascular health and diabetes management. Almonds are packed with antioxidants, protein, fiber, and essential vitamins and minerals like magnesium.
Other Notable Foods
2. Cherimoya
Score: 96/100. Known as the healthiest fruit, cherimoya is rich in antioxidants, fiber, and vitamins. It supports immunity and heart health but contains toxins in certain parts.
3. Ocean Perch
Score: 89/100. Ocean perch is a low-fat fish, offering a great source of nutrition.
4. Flatfish
Score: 85/100. Varieties like turbot and halibut are mercury-free and rich in omega-3 fatty acids, vitamin D, and B1.
5. Chia Seeds
Score: 85/100. These seeds are nutrient-dense, providing fiber, protein, and antioxidants.
6. Pumpkin Seeds
Score: 84/100. A top plant-based source of iron and manganese.
7. Swiss Chard
Score: 78/100. This leafy green is high in vitamins and unique compounds that stabilize blood sugar.
8. Pork Fat
Score: 73/100. Contains more unsaturated fats than lamb or beef, with omega-3 acids and B vitamins.
9. Beet Greens
Score: 70/100. Nutrient-rich leafy part of the beetroot.
10. Snapper
Score: 69/100. A popular fish, though it may contain toxins like mercury.
Maintaining a varied diet is key to health, emphasizing the importance of consuming a range of nutritious foods while avoiding processed items.
