Neither avocado, nor quinoa, nor cabbage: these are the 10 most nutritious foods according to science

it would be great to have nutritionally excellent food This will provide our body with an optimal balance without the need to eat anything else. But since this is not the case, we have to be content with looking for the nearest thing. That is, incorporating nutrient-rich foods that balance the recommended daily amounts when consumed together.

For this, the research conducted by the 2016 Encyclopedia of Food & Health and the US Department of Agriculture on the nutritional value and health benefits of more than 1000 foods can be of great help. Study published by the BBC that attempts to resolve the debate over which ones The best and worst foods for nutrition.

BBC classification Contains the 100 most nutritious foodsis scored from zero to one hundred. The higher the rating, the higher the nutritional value of the food and the closer it is to perfection when consumed with other products. The ranking is surprising because neither avocados, nor quinoa, nor cabbage, nor anything else that has come under the marketing term “superfood” in recent years appears.

fish

Nutrition Score: 69

Suggested recipe: Baked snapper with baked potatoes

This fish of the warm seas, the most well-known of which is red, is very nutritious. In addition, there are only 100 calories in 100 grams. But the report warns it may contain dangerous toxins.

beet leaf

Nutrition Score: 70

These leaves contain high levels of calcium, iron, as well as vitamins K and B group, especially riboflavin. 100 grams is 22 calories. When using them in the kitchen, we can think of them as a bundle of biceps. They can be consumed raw or as part of shakes, smoothies or juices, as well as in many recipes. It can also be sautéed, steamed and added to vegetable and rice dishes, quinoa, pasta, soups and other stews.

Pig oil

Nutrition Score: 73

Suggested recipe: Valldemossa potato cakes

While it’s surprising to find a fat in this ranking, lard is a good source of B vitamins and minerals, less saturated and healthier than lamb or beef. In fact, there are 632 calories in 100 grams.

Swiss green chard

Nutrition Score: 78

Suggested recipe: Ham Sauteed Rainbow Chard

19 calories per 100 grams. It is a very rare dietary source of betalains, phytochemicals believed to have antioxidant and other health properties, according to research.

pumpkin seeds

Nutrition Score: 84

Suggested recipe: Spicy Roasted Pumpkin Seeds

Like the seeds of other cultivars of the Cucurbita genus, it is one of the richest plant sources of iron and magnesium. There are 559 calories in 100 grams.

chia seeds

Nutrition Score: 85

Suggested recipe: Glass of mango, yogurt and chia seeds

These tiny chia seeds contain high amounts of dietary fiber, protein, linolenic acid, phenolic acid and vitamins. There are 486 calories in 100 grams.

flatfish

Nutrition Score: 88

Suggested recipe: Base with lemon donkey sauce

Flatfish are a good source of essential nutrients. This includes sole and other fish in the pleuronectid family. They generally do not contain mercury and are a good source of essential nutrients and vitamin B1. There are 70 calories in 100 grams.

ocean bass

Nutrition Score: 89

Suggested recipe: Sea bass for children’s meal

100 grams is 79 calories. While there are versions from the Pacific, the assessment refers to those from the North Atlantic. These are deep-sea fish, also known as stonefish. It is high in protein and low in saturated fat.

custard apple

Nutrition Score: 96

Custard apple, which contains 75 calories per 100 grams, is a sweet, fleshy fruit with white flesh. It is rich in sugar and vitamins A, C, B1, B2 and potassium. dir-dir winter fruit It is characterized by its white and juicy flesh and large black seeds. It can be consumed as it is, as well as salad, sauce, jam, dessert, etc. It can also be used in the preparation of various gastronomic preparations.

Almond

Nutrition Score: 97

Suggested recipe: Cardoons with almond sauce

The closest thing to the nutritionally perfect food is almonds, they are rich in monounsaturated fatty acids and contain 579 calories per 100 grams. They contribute to cardiovascular health and may help diabetes.

Cover photo | Towfiqu barbhuiya

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