The term superfood has been installed in our lives for a long time. A non-scientific word that refers to healthy and functional foods, outstanding in one or more nutrients, whose consumption is beneficial for health. Quinoa, kale, açai and spirulina algae are some of them, but none contains all the necessary nutrients to cover our daily needs. As superfoods as they are and as much desire as we have to discover the ideal food.
It would be great to have a nutritionally perfect food that will provide our body with the optimal balance without the need to eat anything else. But since this does not exist, we have to settle for looking for the closest thing. That is, combining foods rich in nutrients that, when consumed together, balance the recommended daily amounts is the only alternative within our reach. for now
What are the most nutritious foods according to science?
The investigation of the nutritional value and health benefits of more than 1,000 foods carried out by the 2016 Encyclopedia of Food & Health and the US Department of Agriculture has served as the basis for a study, published by the BBC, that seeks to settle the debate on the best and worst foods, from a nutritional point of view.
The BBC Ranking includes the 100 most nutritious foods, scored from zero to one hundred. The higher the rating, the higher the nutritional value of the food and the closer to perfection when consumed in combination with other products. The ranking is surprising and, no, neither avocado, nor quinoa, nor kale appear in it. Let’s take note.
10. Snapper
Nutrition Score: 69. With 100 calories per 100 grams. This fish from warm seas, of which the red is the best known, is very nutritious but the report warns that it may contain dangerous toxins.
Recommended recipe: Baked snapper with baked potatoes
9. Beet Greens
Nutrition Score: 70. With 22 calories per 100 grams. These leaves have a high content of calcium, iron, as well as vitamins of groups K and B, especially riboflavin.
We can think of them as if they were a bunch of chard when it comes to using them in the kitchen. They can be consumed raw, as is, or as part of shakes, smoothies or juices, and also in many recipes. They can also be sautéed, steamed, and added to vegetable and rice dishes, quinoa, pasta, soups, and other stews.
8. Pork fat
Nutrition Score: 73. With 632 calories per 100 grams. Although it is surprising to find a fat in this ranking, pork is a good source of vitamin B and minerals, less saturated and healthier than lamb or beef.
Recommended recipe: Valldemossa potato cakes
7. Green Swiss Chard
Nutrition Score: 78. With 19 calories per 100 grams. According to the study, it is a very rare dietary source of betalains, phytochemicals that are believed to have antioxidant and other health properties.
Recommended Recipe: Sautéed Rainbow Chard with Ham
6. Pumpkin seeds
Nutrition Score: 84. With 559 calories per 100 grams. Like the seeds of other varieties of the Cucurbita species, it is one of the richest plant sources of iron and magnesium.
Recommended Recipe: Roasted and Spiced Pumpkin Seeds
5. Chia seeds
Nutrition Score: 85. With 486 calories per 100 grams. These tiny chia seeds contain high amounts of dietary fiber, protein, linolenic acid, phenolic acid, and vitamins.
Recommended recipe: Cups of mango, yogurt and chia seeds
4. Flatfish
Nutrition Score: 88. With 70 calories per 100 grams. Flatfish are a good source of essential nutrients. Includes sole and other fish of the Pleuronectidae family. They are generally free of mercury and are a good source of essential nutrients and vitamin B1.
Recommended recipe: Sole with burro lemon sauce
3. Ocean Perch
Nutrition Score: 89. With 79 calories per 100 grams. Although there are versions from the Pacific, the assessment refers to those from the North Atlantic. These are deep sea fish, also known as stone fish. It is high in protein and low in saturated fat.
Recommended recipe: Perch for a children’s dinner
2. Custard apple
Nutrition Score: 96. With 75 calories per 100 grams. The cherimoya is a fleshy and sweet fruit with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.
Is winter fruit It is characterized by its white and juicy meat and its large black seeds. It can be consumed as is or used in the preparation of various gastronomic preparations such as salads, sauces, jams, desserts, etc.
1. Almonds
Nutrition Score: 97. With 579 calories per 100 grams. The closest thing to the perfect food nutritionally, almonds are rich in monounsaturated fatty acids. They contribute to cardiovascular health and can help with diabetes.
Recommended recipe: Thistles in almond sauce
This article was originally published on May 14, 2018.
Cover Image | Jonathan Pincas on Flickr
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