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The World’s Most Nutritious Foods: Nutritious Foods for Healthy Living

The World’s Most Nutritious Foods. Analyzing more up to thousands of raw foods, these foods with ingredients that provide the best balance of your daily nutritional requirements. As many countries urge populations to stay at home, many of us are paying more attention to our diets and how the food we eat can support our health.

The World’s Most Nutritious Foods

According to BBC Good Food, the focus on practical solutions for ingredient swaps, nutritious storecupboard recipes, and all aspects of cooking and eating during the lockdown. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.

The World’s Most Nutritious Foods

The World’s most nutritious foods. There is absolutely no world’s most nutritious foods. But the major fact is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of any one nutrient.

However, Scientists studied more than 1,000 foods, assigning each 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. Below are some of the Nutritious Foods

SWEET POTATO

A bright orange tuber, sweet potatoes are only distantly related to potatoes. They are rich in beta-carotene.

GINGER

Ginger contains high levels of antioxidants. In medicine, it is used as a digestive stimulant and to treat colds.

PUMPKIN

Pumpkins are rich in yellow and orange pigments. Especially xanthophyll esters and beta-carotene.

BURDOCK ROOT

Used in folk medicine and as a vegetable, studies suggest burdock can aid fat loss and limit inflammation.

BRUSSELS SPROUTS

A type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are rich in calcium and vitamin C.

BROCCOLI

Broccoli heads consist of immature flower buds and stems. US consumption has risen five-fold in 50 years.

CAULIFLOWER

Unlike broccoli, cauliflower heads are degenerate shoot tips that are frequently white, lacking green chlorophyll.

WATER CHESTNUTS

The water chestnut is not a nut at all, but an aquatic vegetable that grows in mud underwater within marshes.

CANTALOUPE MELONS

One of the foods richest in glutathione, an antioxidant that protects cells from toxins including free radicals. Cantaloupe melon – rich in antioxidants

PRUNES

Dried plums are very rich in health-promoting nutrients such as antioxidants and anthocyanins.

COMMON OCTOPUS

Though nutritious, recent evidence suggests octopus can carry harmful shellfish toxins and allergens.

CARROTS

Carrots first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in Europe in the 1500s.

WINTER SQUASH

Unlike summer squashes, winter squashes are eaten in the mature fruit stage. The hard rind is usually not eaten.

JALAPENO PEPPERS

The same species as other peppers. Carotenoid levels are 35 times higher in red jalapenos that have ripened.

RHUBARB

Rhubarb is rich in minerals, vitamins, fiber, and natural phytochemicals that have a role in maintaining health.

POMEGRANATES

Their red and purple color is produced by anthocyanins that have antioxidant and anti-inflammatory properties.

RED CURRANTS

Red currants are also rich in anthocyanins. White currants are the same species as red, whereas black currants differ.

ORANGES

Most citrus fruits grown worldwide are oranges. In many varieties, acidity declines with fruit ripeness.

NUTRITIONAL SCORE: 51

CARP

A high proportion of carp is protein, around 18%. Just under 6% is fat, and the fish contains zero sugar.

HUBBARD SQUASH

A variety of the species Cucurbita maxim. Tear-drop shaped, they are often cooked in lieu of pumpkins.

KUMQUATS

An unusual citrus fruit, kumquats lack a pith inside and their tender rind is not separate like an orange peel.

POMPANO

Often called jacks, Florida pompanos are frequently-caught western Atlantic fish usually weighing under 2kg.

GREEN LETTUCE

The cultivated lettuce (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed in the US.

NUTRITIONAL SCORE: 56

TARO LEAVES

Young taro leaves are relatively high in protein, containing more than the commonly eaten taro root.

LIMA BEANS

Also known as butter beans, lima beans are high in carbohydrate, protein, and manganese, while low in fat.

EEL

A good source of riboflavin (vitamin B2), though the skin mucus of eels can contain harmful marine toxins.

PLANTAIN

Banana fruits with a variety of antioxidant, antimicrobial, hypoglycemia, and anti-diabetic properties.

COWPEAS

Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.

BUTTER LETTUCE

Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.

More of The World’s Most Nutritious Foods

Below are more of the world’s most nutritious foods.

RED CHERRIES

A raw, unprocessed, and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.

WALNUTS

Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.

FRESH SPINACH

Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus, and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature and ranks lower than eating spinach that has been frozen, for instance.

PARSLEY

A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals.

SEA BASS

A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.

CHINESE CABBAGE

Variants of the cabbage species Brassica rapa, often called Pak Choi or Chinese mustard. Low calorie.

APRICOTS

A ’stone’ fruit relatively high in sugar, phytoestrogens, and antioxidants, including the carotenoid beta-carotene.

 FISH ROE

Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.

WHITEFISH

Species of oily freshwater fish related to salmon. Common in the northern hemisphere. Rich in omega-3s.

MUSTARD LEAVES

One of the oldest recorded spices. Contains sinigrin, a chemical thought to protect against inflammation.

ATLANTIC COD

A large white, low-fat, protein-rich fish. Cod livers are a source of fish oil rich in fatty acids and vitamin D.

WHITING

Various species, but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.

KALE

A leafy salad plant, rich in the minerals phosphorous, iron and calcium, and vitamins such as A and C.

BROCCOLI RAAB

Not to be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.

CHILI PEPPERS

The pungent fruits of the Capsicum plant. Rich in capsaicinoid, carotenoid and ascorbic acid antioxidants

BASIL

A spicy, sweet herb traditionally used to protect the heart. Thought to be antifungal and antibacterial.

CHILI POWDER

A source of phytochemicals such as vitamin C, E, and A, as well as phenolic compounds and carotenoids.

PINK GRAPEFRUIT

The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.

PACIFIC COD

Closely related to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.

GREEN ONION

Known as spring onions. High in copper, phosphorous and magnesium. One of the richest sources of vitamin K.

GREEN PEAS

Individual green peas contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.

TANGERINES

An oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a precursor to vitamin A.

WATERCRESS

Unique among vegetables, it grows in flowing water as a wild plant. Traditionally eaten to treat mineral deficiency.

CELERY FLAKES

Celery that is dried and flaked to use as a condiment. An important source of vitamins, minerals, and amino acids.

DRIED PARSLEY

Parsley that is dried and ground to use as a spice. High in boron, fluoride, and calcium for healthy bones and teeth. Sprinkling the occasional parsley on your meal could be a good idea

SNAPPER

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

BEET GREENS

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

PORK FAT

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

PUMPKIN SEEDS

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

CHIA SEEDS

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

FLATFISH

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

OCEAN PERCH

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

ALMONDS

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

Eating nutritious food that is well balanced is dependent on your first step d combination.

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