Imagine the ideal food. A system that combines all the essential nutrients to meet our daily needs without excess.
The solution is to adopt a balanced diet consisting of highly nutritious foods that, ultimately, when they are eaten at the same time, do not provide excess nutrients, in order to avoid exceed the recommended daily amounts.
Scientists badyzed more than a thousand foods, badigning each a nutritional score. The higher the score, the more likely that it will satisfy, but not exceed, its 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
86kcal, per 100g
Sweet potato has 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. GINGER
80 kcal, per 100g
Ginger contains high concentrations of antioxidants. In medicine, it is used to aid digestion and treat colds.
NUTRITIONAL SCORE: 49
97. Pumpkin
26 kcal, per 100g
Pumpkins are rich in orange and yellow pigments. Especially xanthophyll and beta-carotene.
NUTRITIONAL SCORE: 50
96. BARDANA ROOT
72kcal, per 100g
It is used in traditional medicine and also as food. Studies show that burdock can contribute to fat loss and reduction of inflammation.
NUTRITIONAL SCORE: 50
95. BRUSSELS COUVE
43 kcal, per 100g
Resembling small cabbages, Brussels sprouts have appeared in the Belgian capital over the years 1500. It is rich in calcium and vitamin C.
NUTRITIONAL SCORE: 50
94. BROCCOLI
34kcal, per 100g
The broccoli heads consist of a bouquet of flower buds and green stems. Consumption of this food in the United States has increased five-fold in 50 years.
NUTRITIONAL SCORE: 50
93. CAUVE-FLOR
31 kcal, per 100g
Unlike broccoli, the head of cauliflower is usually white, because of the lack of of green chlorophyll. .jpg ” clbad=”img img-responsive image-large”/>
92.
Far from being a nut, the water chestnut is an aquatic vegetable that usually grows in the swamp mud.
NUTRITIONAL SCORE: 50
91. MELAN CANTALOUPE
34kcal, per 100g
It is one of the richest foods in glutathione, which protects cells against toxins , including free radicals.
NUTRITIONAL SCORE: 50
90. Dried plums are sources of health-promoting nutrients, such as antioxidants and anthocyanins.
NUTRITIONAL SCORE: 50
89. POWDER
82 kcal, per 100g
Although nutritious, octopus may contain harmful toxins and mollusc allergens and crustaceans, as suggested by recent research
. NUTRITIONAL SCORE: 50
88. Carrots, rich in beta-carotene antioxidants, first appeared in Afghanistan 1,100 years ago. And they began to be grown in Europe in the 1500s.
NUTRITIONAL SCORE: 51
87. PUMPKIN in the winter
34kcal, per 100g
At the Unlike summer pumpkins, winter pumpkins are eaten at maturity – without bark. ” clbad=”img img-responsive image-large”/>
86. Carotenoid levels are 35-fold higher in mature red jalapeños
. NUTRITIONAL SCORE: 51
85. Rhubarb is rich in natural minerals, vitamins, fiber and phytochemicals that contribute to the maintenance of health.
NUTRITIONAL SCORE: 51
84. The red and purple colors of pomegranate are due to the presence of anthocyanins, which possess antioxidant and anti-inflammatory properties.
83 kcal, per 100g
83. GRAY
56 kcal, per 100g
Currants are also rich in anthocyanins. Whites belong to the same species of red, while blacks are different.
NUTRITIONAL SCORE: 51
82.
One of the world's best-known citrus fruits, rich in vitamin C. Available in many varieties, the acidity decreases with the ripening of the fruit.
The parents of salmon and rainbow trout are medium-sized Pacific fish.] ” clbad=”img img-responsive image-large”/>
74. [1974]. PERCA
91 kcal, per 100g
Pregnant and lactating women are advised not to eat perch. Although it is nutritious, this type of fish may contain traces of mercury.
NUTRITIONAL POINT: 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. It appears that lettuce began to be grown before 4500 BC. It hardly contains sugar or fat – and is rich in calcium.
NUTRITIONAL SCORE: 54
71. LEE-PORÓ
61 kcal, per 100g
The leek is a close relative of onion, garlic and garlic. chive. Its wild version grows around the Mediterranean basin.
NUTRITIONAL SCORE: 54
70.
698kcal, per 100g
The chilli powder is produced in from the culture of the species Capsicum annuum. KIWI GREEN
61kcal, per 100g
Originally from China, the kiwis were taken by missionaries to New Zealand in the early 1900s, where they began to be grown.
NUTRITIONAL NOTE: 54
68. YELLOW KIWI
63 kcal, per 100g
The kiwifruit is an edible fruit rich in potbadium and magnesium. Certain varieties of yellow kiwi have red pulp
NUTRITIONAL SCORE: 54
67. GRAPEFRUIT OR TURANJA
32 kcal, per 100g
Grapefruit or grapefruit (Citrus paradisi) is a citrus fruit from the West Indies – it is a crossover hybrid of orange with grapefruit.
54
66. CAVALINHA
139 kcal, per 100g
Fatty fish, the portion of which can provide 10 times more beneficial fatty acids than that of a fish with lean meat like cod.
NUTRITIONAL POINT: 54
65. RED SALMON (SOCKEYE)
131 kcal, per 100g
Another fatty fish, rich in fatty acids, which reduces cholesterol. Canned salmon with the spine is a source of calcium.
NUTRITIONAL SCORE: 54
64. (19659002)
25 kcal, per 100g
Vegetable rich in glucosinolates, which protects against cancer and cardiovascular diseases.
NUTRITIONAL SCORE: 55
63. French chives are rich in vitamins A and K. Green leaves contain a number of useful antioxidants.
NUTRITIONAL SCORE: 55
62. Also extracted from the pepper species Capsicum annuum, the spice is a source of ascorbic acid, an antioxidant.
NUTRITIONAL SCORE: 55
282kcal, p. 100g
. RED TOMATO
18 kcal, per 100g
Low calorie and nutrient dense food. Excellent source of folate, potbadium and vitamins A, C and E.
NUTRITIONAL SCORE: 56
60. TOMATO VERDE
23 kcal, per 100g
Fruit that does not has not matured yet or has become red. The consumption of tomatoes is badociated with a decrease in the risk of cancer.
NUTRITIONAL SCORE: 56
59. Cultivated lettuce (Lactuca sativa) is a relative of the wild species (L. serriola), common in the United States.
NUTRITIONAL SCORE: 56
15 kcal, per 100g
] 58. Tarot leaves contain a greater amount of protein than their root, which ends up being consumed more.
NUTRITIONAL SCORE: 56
57. It is rich in carbohydrates, protein and manganese and has a low fat content.
NUTRITIONAL SCORE: 56
56. This is a good source of riboflavin (vitamin B2), although the mucus present in your skin may contain harmful marine toxins.
NUTRITIONAL NOTE: 56
184 kcal, per 100g
. ] 55. TUNA-BLUE
144 kcal, per 100g
Large fish, rich in omega-3. Pregnant women are advised to limit their consumption because of the risk of mercury contamination
NUTRITIONAL SCORE: 56
54.
Species in the Pacific Ocean have levels of relatively high fat, as well as long-chain fatty acids.
NUTRITIONAL SCORE: 56
146 kcal, per 100g
53. SUMMER CITROUS
17 kcal, per 100g
It is usually harvested before it matures, while its bark is still soft and edible. The name refers to its short life.
NUTRITIONAL SCORE: 57
52. The fibers present in white beans were badociated with the reduction of colon cancer.
NUTRITIONAL SCORE: 57
51
337 kcal, per 100g
BANANA-DA-TERRA (v)
122 kcal, per 100g
A type of banana with various antioxidant, antimicrobial, hypoglycaemic and antidiabetic properties. Peas are an excellent source of protein, carbohydrates, dietary fiber, minerals and water-soluble vitamins.
NUTRITIONAL SCORE: 58
49
44 kcal, per 100g
Like many legumes, it has a high carbohydrate content, containing more than protein than cereals. It has few calories and is very popular in Europe.
NUTRITIONAL NOTE: 58
<img src = "https://media.metrolatam.com/2018/12/22/10018987980d498a6b19b4d22b0a6863ed1ea4761-9696e36ea08d4b550e184825a2ff7c05-1200×0.jpg" alt = "47 [1] CHERRY-RED
50 kcal, per 100g
Variety of unprocessed and unfrozen cherries and acids (Prunus cerasus) Originating in Europe and Asia
NUTRITIONAL SCORE: 58
46. Nuts [NUTS] (19659002) NUTRITIONAL SCORE: 58
NUTRITIONAL SCORE: 58
NUTRITIONAL SCORE: 58
NUTRITIONAL SCORE: 58
NUTRITIONAL SCORE: 58
619kg 45. FRESH SPINACH
23 kcal, per 100g
Contains more minerals and vitamins (including vitamin A, calcium, phosphorus and iron) than many salad leaves And it appears twice in the list (45 and 24) because its preparation has an impact on its nutritional value.
fresh spinach may lose nutrients if stored at room temperature – they are lower ranked, for example, those frozen nutrients.
NUTRITIONAL SCORE: 59
44. SALSA
36kcal, per 100g
In relation to celery, parsley was popular in Greece and ancient Rome. It contains a large amount of several useful minerals.
NUTRITIONAL SCORE: 59
43. ARENQUE
158 kcal, per 100g
This Atlantic fish is one of the five most fished species. It is rich in long-chain omega-3 fatty acids.
NUTRITIONAL SCORE: 59
<img src = "https://media.metrolatam.com/2018/12/22/100038053gettyimages487937455-2d474119610bf02036f7c53efb0d028c-1200×0.jpg" alt = "42. ROBALO
] 97kcal, per 100g
Generic name for a number of moderately and highly oily fish species, popular in the Mediterranean Sea
NUTRITIONAL SCORE: 59
41. CHINESA
13 kcal, per 100g
Variety of species of Brbadica rapa, Chinese cabbage is also called pak-choi.It contains few calories.
NUTRITIONAL SCORE: 60 [19659002] 40. Its scientific name is Lepidium sativum, also known as Lepidium sativum, with a high iron content
NUTRITIONAL SCORE: 60
39. DAMASCO [19659002] 48 kcal, per 100g
Fruit having a relatively high content of sugar, phytoestrogens and antioxidants, including carotenoid beta-carotene.
NUTRITION NOTE: 60
38. FISH OVAS
134 kcal, per 100g
Fish roe contains high levels of vitamin B-12 and omega fatty acids -3. Caviar generally refers to sturgeon eggs.
NUTRITIONAL SCORE: 60
37. FRESHWATER FISH
134 kcal, per 100g
These freshwater fish species are common in the United States. Northern hemisphere. They are salmon parents, rich in omega 3.
NUTRITIONAL SCORE: 60
36. Coriander is a plant rich in carotenoids used to treat diseases such as digestive problems, coughs chest pain and fever.
NUTRITIONAL SCORE: 61
23kcal, per 100g
. ] 35. ALFACE-ROMANA
17 kcal, per 100g
Another variety of Lactuca sativa. The cooler the leaves, the more nutritious they are.
NUTRITIONAL SCORE: 61
<img src = "https://media.metrolatam.com/2018/12/22/100038057gettyimages862581542-f252d838c7369fc57c5d9ee4bb78771d-1200×0.jpg" alt = "343. MUSTARD SHEET
27 kcal, per 100g
It is one of the oldest spices.Contains a chemical compound called sinigrin, which protects against inflammation.
NUTRITIONAL SCORE: 61 [19659002] 33. Atlantic cod
82 kcal, per 100g
Known worldwide as cod, it is a large, poor white fish in fat and high in protein The cod liver is a source of oil containing fatty acids and vitamin D.
NUTRITIONAL SCORE: 61
32.
There are several species, but generally refers to Merlangius merlangus, a relative of cod, which is usually found in Atlan North tick. ] 31. Often used as a salad, this vegetable is rich in minerals such as phosphorus, iron and calcium.
49kcal, per 100g
Often used as a salad, this vegetable is rich in minerals such as phosphorus, iron and calcium. It is also a source of vitamin A and C.
NUTRITIONAL SCORE: 62
30. BROCCOLIS RABE
22 kcal, per 100g
Not to be confused with common broccoli. It has thinner stems, smaller flowers and is a parent of the turnip.
NUTRITIONAL SCORE: 62
29. PEPPER
324k, per 100g
These are the spicy fruits of the Capsicum plant, rich in capsaicinoids, anti-oxidants and anti-oxidants. Protective substances from the envelope of the enrichment envelope of the region. 19659019] 28. AMÉIJOA
86 kcal, per 100g
Lean high protein mollusc. It is usually eaten lightly cooked, but care must be taken to avoid food poisoning.
NUTRITION NOTE: 62
27. COVER
32 kcal, per 100g
Another leaf served as a salad belonging to the genus Brbadica. Headless cabbage close to cabbage or kale.
NUTRITIONAL SCORE: 63
26. BASKET
23 kcal, per 100g
Spicy and sweet herb, basil is traditionally used to protect the heart. It is thought that it has antibacterial and antifungal properties.
NUTRITIONAL SCORE: 63
25. It is a source of phytochemicals, such as vitamins C, E and A, as well as phenolic compounds and carotenoids.
NUTRITIONAL SCORE: 63
282kcal, p. 100g [1965900]. FROZEN SPINACH
29 kcal, per 100g
It is rich in magnesium, folate, vitamin A and carotenoids: beta-carotene and zeaxanthin. Spinach freezing helps prevent the loss of nutrients, which is why frozen spinach seems to be better ranked than fresh items (45).
NUTRITIONAL SCORE: 64
<img src = "https://media.metrolatam.com/2018/12/22/100038145gettyimages634328074-25748af8c503bcc5fb17cda039a4f595-1200×0.jpg" alt = "23. These leaves are an excellent source of calcium and vitamins A and C.
NUTRITIONAL SCORE: 64
22.
NUTRITIONAL SCORE: 64
42 kcal, per 100 g
Red pulp of this variety of grapefruit (or grapefruit) refers to the accumulation of lycopene and carotenoids. 21. It is a low-fat mollusk with a high protein content, fatty acids, potbadium and sodium
NUTRITIONAL SCORE: 64
20. PACIFIC COD
72 kcal, per 100g
Parent close to the Atlantic cod, their liver is a important source of fish oil, rich in fatty acids and vitamin D.
NUTRITIONAL NOTE: 64 [19659002] 19. VIOLET HAIR
31 kcal, per 100g
Rich in vitamins. His wild ancestor was a plant of European or Mediterranean origin that grew near the sea.
NUTRITIONAL SCORE: 65
18. OIGNON
27 kcal, per 100g [19659002Itisalsocalled"springonion"Itcontainsalotofcopperphosphorusandmagnesium-andisoneofthelargestsourcesofvitaminK
A species of fish that is generally caught in the Bering Sea and the Gulf of Alaska.It contains little fat, less than 1%.
NUTRITIONAL SCORE: 65
16. LUCIO
88 kcal, per 100g
Predatory freshwater fish – very quickly, highly nutritious, but pregnant women should avoid eating it because of the risk of mercury contamination
NUTRITIONAL SCORE: 65
15 Pea grains contain high levels of phosphorus, magnesium, iron, zinc, copper and dietary fiber.
SCORE NUTRITIONAL: 67
77 kcal, per 100g
. TANGERINA
53kcal, per 100g
Citrus fruits with a high sugar content. Contains cryptoxanthin, carotenoid precursor of vitamin A.
NUTRITIONAL SCORE: 67
13. AGRIÃO
11kcal, per 100g
Unique among vegetables, it grows in the Running water as a wild plant. It is traditionally used to treat mineral deficiency problems.
NUTRITIONAL SCORE: 68
12. AIPO DESHYDRATED
319 kcal, per 100g
Dehydrated and chopped celery for use as a seasoning. It is considered an important source of vitamins, minerals and amino acids.
NUTRITIONAL SCORE: 68
11. SALSA DEIDRATA
292 kcal, per 100g
Desiccated and chopped parsley for use as a seasoning. It contains a lot of boron, fluorine and calcium. Contributes to healthy bones and teeth.
NUTRITIONAL SCORE: 69
10. PARGO
100 kcal, per 100g
This is a family of fish mainly from warm seas. Red is one of the best known. It is very nutritious but can contain dangerous toxins.
NUTRITIONAL SCORE: 69
9. Beet leaves have high levels of calcium, iron, vitamin K and vitamin B (including riboflavin).
NUTRITIONAL SCORE: 70
22 kcal, per 100g
8. PORK GRAS
632kcal, per 100g
It is an excellent source of vitamin B and minerals. Pork fat is less saturated and healthier than that of lamb or beef.
NUTRITIONAL SCORE: 73
7. CHEESE
19 kcal per 100g
Swiss chard is a rare dietary source of beta-lactam, a phytochemical antioxidants and other beneficial properties for the body.
. PUMPKIN SEED
559kcal, per 100g
This is one of the richest vegetable sources of iron and manganese.
NUTRITIONAL SCORE: 84
5. CHIA SEED
486kcal, per 100g
Small seeds containing large amounts of dietary fiber, protein, linolenic acid, of phenolic acid and vitamins
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4. FLOODING FISH
70 kcal, per 100g
Includes sole and other pleuronectiform fish species. They generally do not contain mercury and are a good source of nutrients and vitamin B-1.
NUTRITIONAL SCORE: 88
3. LOST OCEAN
79 kcal, per 100g
Although it also exists in the Pacific, the ranking refers to the species of the North Atlantic. These are deep water fish. They are high in protein and low in saturated fat.
NUTRITIONAL SCORE: 89
2. CHERIMOIA
75 kcal, per 100g
Cherimoya is a fleshy, sweet, white-fleshed fruit. It is a source of sugar, potbadium, vitamins A, C, B1 and B2.
NUTRITIONAL SCORE: 96
1. ALMOND
579 kcal, per 100g
They are rich in monounsaturated fatty acids. Discovering the Nutritional Landscape of Foods The Choice and Clbadification of Foods Based on Scientific Study ("Discovering the Nutritional Landscape of Foods", published in PLoS ONE.
Data on Nutrition come from the United States Department of Agriculture – National Nutrient Bank of the Agricultural Research Service for Standard References, Version 28.
Nutritional info was extracted from from the Encyclopedia of Food and Health published by Elsevier Science (2016)
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