The world’s most nutritious foods

As many countries urge populations to remain receptive , many folks are paying more attention to our diets and the way the food we eat can support our health. to assist mapped out the very fact from the fiction, BBC Future is updating a number of our hottest nutrition stories from our archive.

Imagine the perfect food. One that contains all the nutrients necessary to satisfy , but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating the other , would offer the optimal nutritional balance for our body.

Such a food doesn’t exist. But we will do the subsequent neatest thing .

The key’s to eat a balance of highly nutritional foods that, when consumed together, don’t contain an excessive amount of anybody’s nutrients, to avoid exceeding daily recommended amounts. That’s especially important once we are thrown out of our usual routines, as numerous are with enforced isolation during the present pandemic.

1. SNAPPER

100kcal, $3.75, per 100g

A family of mainly marine fish, with red snapper the simplest known. Nutritious but can carry dangerous toxins.

NUTRITIONAL SCORE: 69

2. BEET GREENS (v)

22kcal, $0.48, per 100g

The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).

NUTRITIONAL SCORE: 70

3. PORK FAT

632kcal, $0.95, per 100g

A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.

NUTRITIONAL SCORE: 73

4. SWISS CHARD (v)

19kcal, $0.29, per 100g

A very rare dietary source of betalains, phytochemicals thought to possess antioxidant and other health properties.

NUTRITIONAL SCORE: 78

5. PUMPKIN SEEDS (v)

559kcal, $1.60, per 100g

Including the seeds of other squashes. one among the richest plant-based sources of iron and manganese.

NUTRITIONAL SCORE: 84

6. CHIA SEEDS (v)

486kcal, $1.76, per 100g

Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.

NUTRITIONAL SCORE: 85

7. FLATFISH

70kcal, $1.15, per 100g

Sole and flounder species. Generally free from mercury and an honest source of the essential nutrient vitamin B1 .

NUTRITIONAL SCORE: 88

8. OCEAN PERCH

79kcal, $0.82, per 100g

The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.

NUTRITIONAL SCORE: 89

9. CHERIMOYA (v)

75kcal, $1.84, per 100g

Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.

NUTRITIONAL SCORE: 96

10. ALMONDS (v)

579kcal, $0.91, per 100g

Rich in mono-unsaturated fatty acids. Promote cardiovascular health and should help with diabetes.

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