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Imagine the ideal food. A system that combines all the essential nutrients to meet our daily needs without excess. And when they are eaten, bring the perfect nutritional balance for our body.
Such a complete food does not exist, but we can look for another one.
The solution is to adopt a balanced diet of highly nutritious foods that, consumed at the same time, do not provide any excess of nutrients, in order to avoid exceeding the recommended daily amounts.
Scientists badyzed more than a thousand foods and badigned them a nutritional score. The higher the score, the more likely that it will satisfy, but will not exceed, your daily nutritional needs when accompanied by other foods in the meal.
Check below for the ranking of the 100 most nutritious foods ranked by the researchers:
100. Sweet potato
86 kcal, per 100g
Sweet potatoes have a long relationship with the common potato. The tuber is rich in beta-carotene, especially the orange-fleshed variety.
NUTRITIONAL SCORE: 49
99. FIGO
249 kcal, per 100g
Figs are grown since ancient times. When consumed fresh or dried, they are rich in minerals, such as manganese.
NUTRITIONAL SCORE: 49
98. GENGIBRE
80 kcal, per 100g
Ginger contains high levels of antioxidants. In medicine, it is used to aid digestion and treat colds.
NUTRITIONAL SCORE: 49
Banana has antioxidant and antimicrobial properties
Photo: BBC News Brazil
97. Pumpkin
26 kcal, per 100g
Pumpkins are rich in orange and yellow pigments. Especially xanthophyll and beta-carotene.
NUTRITIONAL SCORE: 50
96. RACINE OF BARDANA
72 kcal, per 100g
It is used in traditional medicine and also as a food. Studies show that burdock can help with fat loss and reduction of inflammation.
NUTRITIONAL SCORE: 50
95. COUVE OF BRUSSELS
43 kcal, per 100g
Resembling small cabbages, Brussels sprouts appeared in the Belgian capital in the 1500s. It is rich in calcium and vitamin C.
NUTRITIONAL SCORE: 50
94. BRÓCOLIS
34 kcal, per 100g
Broccoli heads consist of a bouquet of flower buds and green stems. Consumption of these foods in the United States has increased five-fold in 50 years.
NUTRITIONAL SCORE: 50
93. COUVE-FLOR
31 kcal, per 100g
Unlike broccoli, cauliflower usually has white heads because of lack of green chlorophyll.
NUTRITIONAL SCORE: 50
Cantaloupe melon is a source of 39; antioxidants
Photo: BBC News Brazil
92. CASTANHA-D & ÁGUA
97kcal, per 100g
Far from being a nut, the water chestnut is an aquatic vegetable that usually grows in the swamp mud.
NUTRITIONAL SCORE: 50
91. MELÃO CANTALOUPE
34 kcal, per 100g
It's one of the richest foods in glutathione, which protects cells from toxins, including free radicals.
NUTRITIONAL SCORE: 50
90. PLUM SEC
240 kcal, per 100g
Prunes are sources of health-enhancing nutrients such as antioxidants and anthocyanins.
NUTRITIONAL SCORE: 50
89. POWDER
82kcal, per 100g
Although nurturing, octopus may contain harmful toxins and allergens for seafood, as suggested by recent research.
NUTRITIONAL SCORE: 50
88. CARROT
36kcal, per 100g
Carrots, rich in beta-carotene, an antioxidant, first appeared in Afghanistan 1,100 years ago. And they were grown in Europe in the 1500s.
NUTRITIONAL SCORE: 51
87. PUMPKIN OF WINTER
34 kcal, per 100g
Unlike summer squash, winter squash are eaten when they are ripe – without their husks.
NUTRITIONAL SCORE: 51
It is possible to prepare several dishes with leeks
Photo: BBC News Brazil
86. PEPPER JALAPEÑO
29kcal, per 100g
Carotenoid levels are 35-fold higher in mature red jalapeños.
NUTRITIONAL SCORE: 51
85. RUIBARBO
21 kcal, per 100g
Rhubarb is rich in natural minerals, vitamins, fiber and phytochemicals that help maintain health.
NUTRITIONAL SCORE: 51
84. ROMAIN
83kcal, per 100g
The red and purple colors of pomegranate are due to the presence of anthocyanins, which possess antioxidant and anti-inflammatory properties.
NUTRITIONAL SCORE: 51
83. GREENHOUSE
56 kcal, per 100g
Currants are also rich in anthocyanins. White belongs to the same species as red, while black is different.
NUTRITIONAL SCORE: 51
82. ORANGE
46 kcal, per 100g
One of the best-known citrus fruits in the world, rich in vitamin C. Available in several varieties, the acidity decreases with the ripening of the fruits.
NUTRITIONAL SCORE: 51
Smooth lettuce contains few calories
Photo: Getty Images / BBC News Brazil
81. CARPA
127 kcal, per 100g
Much of the carp is made up of proteins – about 18%. A little under 6% is fat and the fish does not contain any sugar.
NUTRITIONAL SCORE: 51
80. PUMPKIN HUBBARD
40 kcal, per 100g
In the form of a tear, Hubbard squash is a variety of Cucurbita species maxim.
NUTRITIONAL SCORE: 52
79. KINKAN ORANGE
71 kcal, per 100g
It is a rare citrus fruit. This type of orange does not have this white inner part, and its outer shell is soft and edible.
NUTRITIONAL SCORE: 52
78. PAMPO
164 kcal, per 100g
This type of fish is usually fished in the western part of the Atlantic Ocean, weighing less than 2 kg.
NUTRITIONAL SCORE: 52
77. PINK SALMON
127 kcal, per 100g
Fish rich in long-chain fatty acids, such as omega-3s, that improve cholesterol levels in the blood.
NUTRITIONAL SCORE: 52
76. CERISE-Acid
50 kcal, per 100g
This type of cherry (Prunus cerasus) is different from the sweet species (P. avium). It is usually treated or frozen
NUTRITIONAL SCORE: 53
75. RAIN TROUT
141 kcal, per 100g
Members of the salmon and rainbow trout family are medium-sized Pacific fish, also rich in omega-3s.
NUTRITIONAL SCORE: 53
Nuts contain a lot of alpha-linolenic acid
Photo: Getty Images / BBC News Brazil
74. PERCA
91 kcal, per 100g
Pregnant and lactating women are advised not to eat perch. Although nutritious, this type of fish may contain traces of mercury.
NUTRITIONAL SCORE: 53
73. VAGEM
31 kcal, per 100g
The pod is a source of saponins, which help fight high levels of cholesterol.
NUTRITIONAL SCORE: 54
72. PURPLE FIGHT
16 kcal, per 100g
It appears that lettuce started to be grown before 4500 BC. It contains virtually no sugar or fat – and is rich in calcium.
NUTRITIONAL SCORE: 54
71. AIL-PORO
61 kcal, per 100g
Leek is a close relative of onion, garlic and chives. Its wild version grows around the Mediterranean basin.
NUTRITIONAL SCORE: 54
70. PEPPER CAIENA
318 kcal, per 100g
Cayenne powder is obtained from the cultivation of Capsicum annuum.
NUTRITIONAL SCORE: 54
69. KIWI GREEN
61 kcal, per 100g
Originally from China, kiwis were taken by missionaries in the early 1900s to New Zealand, where they were grown.
NUTRITIONAL SCORE: 54
68. KIWI YELLOW
63 kcal, per 100g
The kiwifruit is an edible fruit rich in potbadium and magnesium. Some varieties of yellow kiwi have red flesh.
NUTRITIONAL SCORE: 54
67. GRAPEFRUIT OR TORANJA
32 kcal, per 100g
Grapefruit or grapefruit (Citrus paradisi) is a citrus fruit native to the West Indies. It is a hybrid of the orange cross between grapefruit and grapefruit.
NUTRITIONAL SCORE: 54
66. CAVALINHA
139 kcal, per 100g
Oily fish, the portion of which can provide 10 times more beneficial fatty acids than a lean meat fish, such as cod.
NUTRITIONAL SCORE: 54
Apricot is rich in antioxidants
Photo: Getty Images / BBC News Brazil
65. RED SALMON (SOCKEYE)
131 kcal, per 100g
Another fatty fish, rich in fatty acids, that reduces cholesterol. Canned salmon with the spine is a source of calcium.
NUTRITIONAL SCORE: 54
64. RÚCULA
25 kcal, per 100g
Greens with high levels of glucosinolates, which protect against cancer and cardiovascular disease.
NUTRITIONAL SCORE: 55
63. FRENCH ONIONS
25 kcal, per 100g
Although its calorie content is low, chives are rich in vitamins A and K. Green leaves contain a number of beneficial antioxidants.
NUTRITIONAL SCORE: 55
62. PÁPRICA
282 kcal, per 100g
Also extracted from the pepper species Capsicum annuum, the spice is a source of ascorbic acid, an antioxidant.
NUTRITIONAL SCORE: 55
61. RED TOMATO
18 kcal, per 100g
Food low in calories and rich in nutrients. Excellent source of folate, potbadium and vitamins A, C and E.
NUTRITIONAL SCORE: 56
60. TOMATO GREEN
23 kcal, per 100g
Fruit that has not matured yet or has become red. Tomato consumption is badociated with a lower risk of cancer.
NUTRITIONAL SCORE: 56
59. ALFACE-CRESPA
15kcal, per 100g
Cultivated lettuce (Lactuca sativa) is a relative of the wild species (L. serriola), common in the United States.
NUTRITIONAL SCORE: 56
58. TARO SHEET
42 kcal, per 100g
Taro leaves contain a greater amount of protein than their root, which ends up being consumed more.
NUTRITIONAL SCORE: 56
Mustard is one of the oldest condiments
Photo: Getty Images / BBC News Brazil
57. BEAN-DE-LIMA
106 kcal, per 100g
It is high in carbohydrates, protein and manganese and low in fat.
NUTRITIONAL SCORE: 56
56. EMBANKING
184 kcal, per 100g
This is a good source of riboflavin (vitamin B2), although the mucus present in your skin may contain harmful marine toxins.
NUTRITIONAL SCORE: 56
55. THON-BLUE
144 kcal, per 100g
Big fish rich in omega-3. Pregnant women are advised to limit their use due to possible mercury contamination
NUTRITIONAL SCORE: 56
54. SALMON-SILVER (COHO)
146 kcal, per 100g
A species from the Pacific Ocean, it has relatively high fat levels as well as long chain fatty acids.
NUTRITIONAL SCORE: 56
53. Summer pumpkin (v)
17 kcal, per 100g
It is usually harvested before maturity, while the bark is still soft and edible. The name refers to its short life.
NUTRITIONAL SCORE: 57
52. BEAN-WHITE
337 kcal, per 100g
The fibers present in white beans were badociated with the reduction of colon cancer.
NUTRITIONAL SCORE: 57
51. BANANA-DA-TERRA (v)
122kcal, per 100g
Type of banana with various antioxidant, antimicrobial, hypoglycemic and antidiabetic properties.
NUTRITIONAL SCORE: 57
50. PIE PEA
42 kcal, per 100g
Peas are an excellent source of protein, carbohydrate, dietary fiber, minerals and water-soluble vitamins.
NUTRITIONAL SCORE: 58
49. BEAN-FRADINHO
44 kcal, per 100g
Like many legumes, it is high in carbohydrates and contains more protein than cereals.
NUTRITIONAL SCORE: 58
48. ALFACE-LISA
13 kcal, per 100g
It contains few calories and is very popular in Europe.
NUTRITIONAL SCORE: 58
Cabbage leaves or kale is rich in phosphorus, iron and calcium
Photo: Getty Images / BBC News Brazil
47. RED CHERRY
50 kcal, per 100g
Unprocessed and unfrozen variety of cherry-acid (Prunus cerasus). Native to Europe and Asia.
NUTRITIONAL SCORE: 58
46. NOZES (v)
619 kcal, per 100g
Nuts contain large amounts of omega-3, alpha-linolenic acid, which is found in plants.
NUTRITIONAL SCORE: 58
45. FRESH SPINACH
23 kcal, per 100g
Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad leaves. And it appears twice in the list (45 and 24) because its preparation affects its nutritional value.
Fresh spinach can lose nutrients if stored at room temperature. They are considered worse, for example, than frozen ones, which retain the nutrients.
NUTRITIONAL SCORE: 59
44. SALSA
36kcal, per 100g
On celery, parsley was popular in Greece and ancient Rome. It has high levels of various beneficial minerals.
NUTRITIONAL SCORE: 59
43. HARENG
158kcal, per 100g
This Atlantic fish is one of the five most fished species. It is rich in omega-3, long-chain fatty acids.
NUTRITIONAL SCORE: 59
