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There is no such complete food, but we can look for another.
The solution is to adopt a balanced diet of highly nutritious foods that, consumed at the same time, provide no excess of nutrients, in order to avoid exceeding the recommended daily amounts.
Scientists badyzed more than a thousand foods, badigning them a nutritional score. The higher the score, the more likely that it will satisfy, but not exceed, your daily nutritional needs when accompanied by other foods over the course of the meal.
Check below for the ranking of the 100 most nutritious foods ranked by the researchers:
NUTRITIONAL SCORE: 49
Figs are grown since ancient times. When consumed fresh or dried, they are rich in minerals, such as manganese.
NUTRITIONAL SCORE: 49
Ginger contains high levels of antioxidants. In medicine, it is used to aid digestion and treat colds.
NUTRITIONAL SCORE: 49
Pumpkins are rich in orange and yellow pigments. Especially xanthophyll and beta-carotene.
NUTRITIONAL SCORE: 50
It is used in traditional medicine and also as food. Studies show that burdock can help with fat loss and reduction of inflammation.
NUTRITIONAL SCORE: 50
Resembling small cabbage, Brussels sprout appeared in the Belgian capital in the 1500s. It is rich in calcium and vitamin C.
NUTRITIONAL SCORE: 50 [19659020BroccoliconsistsofabouquetofflowerbudsandgreenstemsConsumptionofthesefoodsintheUnitedStateshasincreasedfive-foldin50years
NUTRITIONAL SCORE: 50
Unlike broccoli, cauliflower has generally white heads because of the lack of green chlorophyll.
NUTRITIONAL SCORE: 50
Far from being a walnut, horse chestnut is an aquatic vegetable that usually grows in swamp mud.
NUTRITIONAL SCORE: 50
It is one of the richest foods in glutathione, which protects cells from toxins, including free radicals.
NUTRITIONAL SCORE: 50
Prunes are sources of health-enhancing nutrients, such as antioxidants and anthocyanins.
NUTRITIONAL SCORE: 50
Even though it is nutritious, octopus may contain toxins and allergens harmful to seafood, as suggested by recent research.
NUTRITIONAL SCORE: 50
Carrots, rich in beta-carotene, an antioxidant, first appeared in Afghanistan 1100 years ago. And they began to be grown in Europe in the 1500s.
NUTRITIONAL SCORE: 51
Unlike winter squash, winter cereals are eaten at maturity – without the hull.
NUTRITIONAL SCORE: 51
Carotenoid levels are 35 times higher in mature red jalapeños.
NUTRITIONAL SCORE: 51
Rhubarb is rich in minerals, vitamins, fibers and natural phytochemicals that contribute to the maintenance of health.
NUTRITIONAL SCORE: 51
The red and purple colors of pomegranate are due to the presence of anthocyanins, which possess antioxidant and anti-inflammatory properties.
NUTRITION NOTE: 51
Currants are also rich in anthocyanins. White belongs to the same species as red, while black is different.
NUTRITIONAL SCORE: 51
NUTRITIONAL SCORE: 51
A large proportion of carp is composed of proteins – about 18%. A little under 6% is fat and the fish does not contain any sugar.
NUTRITIONAL SCORE: 51
In the form of a tear, Hubbard squash is a variety of the species Cucurbita maxim.
NUTRITIONAL SCORE: 52
This 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
This type of fish is usually fished in the western part of the Atlantic Ocean, weighing less than 2 kg.
POINTAGE NUTRITION: 52
NUTRITIONAL SCORE: 52
This type of cherry (Prunus cerasus) is different from the sweet species (P. avium). It is usually processed or frozen.
NUTRITIONAL SCORE: 53
Members of the salmon and rainbow trout family are medium-sized Pacific fish, also rich in omega-3s.
NUTRITIONAL SCORE: 53
Pregnant and lactating women are advised not to eat perch. Although nutritious, this type of fish may contain traces of mercury.
NUTRITIONAL SCORE: 53
The pod is a source of saponins, which help to fight against high levels of cholesterol.
NUTRITIONAL SCORE: 54
It appears that lettuce started to be grown before 4500 BC. It contains almost no sugar or fat – and is rich in calcium.
NUTRITIONAL SCORE: 54
Leek is a close relative of onion, garlic and chives. Its wild version grows around the Mediterranean basin.
NUTRITIONAL SCORE: 54
The cayenne pepper powder is produced from the cultivation of the species Capsicum annuum.
NUTRITION SCORE: 54
Originally from China, kiwis were taken by missionaries in the early 1900s to New Zealand, where they were grown.
NUTRITIONAL SCORE: 54
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 TURANJA
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
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
65. RED-SALMON (SOCKEYE)
Another fatty fish, rich in fatty acids, that reduces cholesterol. Canned salmon with the spine is a source of calcium.
NUTRITIONAL SCORE: 54
Greens with high levels of glucosinolates, which protect against cancer and cardiovascular disease.
NUTRITIONAL SCORE: 55
Although low calorie, chives are rich in vitamins A and K. Green leaves contain a number of beneficial antioxidants.
NUTRITIONAL SCORE: 55
Also extracted from the pepper species Capsicum annuum, the spice is a source of ascorbic acid, an antioxidant.
NUTRITIONAL SCORE: 55
Food low in calories and rich in nutrients. Excellent source of folate, potbadium and vitamins A, C and E.
NUTRITIONAL SCORE: 56
Fruit that 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
Cultivated lettuce (Lactuca sativa) is related to the wild species (L. serriola), common in the United States.
NUTRITIONAL SCORE: 56
Taro leaves contain a greater amount of protein than their root, which ends up being consumed more.
NUTRITIONAL SCORE: 56
It is rich in carbohydrates, protein and manganese – has a low fat content.
NUTRITIONAL SCORE: 56
This is a good source of riboflavin (vitamin B2), although the mucus present in your skin may contain harmful marine toxins.
NUTRITIONAL SCORE: 56
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. SALMON – SILVER (COHO)
The Pacific Ocean species have relatively high fat levels, as well as long – chain fatty acids.
NUTRITIONAL SCORE: 56
53. SUMMER PUMPKIN (v)
It is usually harvested before ripening, while the bark is still soft and edible. The name refers to its short life.
NUTRITIONAL SCORE: 57
The fibers present in white beans were badociated with the reduction of colon cancer.
NUTRITIONAL SCORE: 57
Type of banana having several antioxidant, antimicrobial, hypoglycemic and antidiabetic properties.
NUTRITIONAL SCORE: 57
Peas are an excellent source of water-soluble protein, carbohydrates, dietary fiber, minerals and vitamins.
NUTRITIONAL SCORE: 58
Like many legumes, its carbohydrate content is high and contains more protein than cereals.
NUTRITIONAL SCORE: 58
It contains few calories and is very popular in Europe.
NUTRITIONAL SCORE: 58
Unprocessed and unfrozen variety of sour cherry (Prunus cerasus). Native to Europe and Asia.
NUTRITIONAL SCORE: 58
Nuts contain large amounts of omega-3 acid, alpha-linolenic acid, which is found in plants.
NUTRITIONAL SCORE: 58
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 products, which retain nutrients.
NUTRITIONAL SCORE: 59
Parent of celery, parsley was popular in Greece and ancient Rome. It has high levels of various beneficial minerals.
NUTRITIONAL SCORE: 59
This Atlantic fish is one of the five most fished species. It is rich in omega-3, long-chain fatty acids.
NUTRITIONAL SCORE: 59
Generic name for a series of fish species rich in fat and medium size. It is popular in the Mediterranean Sea.
NUTRITIONAL SCORE: 59
Variety of Brbadica rapa, Chinese cabbage is also known as pak-choi. It has low calorie.
NUTRITIONAL SCORE: 60
Its scientific name is Lepidium sativum. It has a high iron content.
NUTRITIONAL SCORE: 60
Fruit having a relatively high content of sugar, phytoestrogens and antioxidants, especially carotenoid beta-carotene.
NUTRITIONAL SCORE: 60
The fish eggs contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar generally refers to sturgeon eggs.
NUTRITIONAL SCORE: 60
37. FRESHWATER FISH
These freshwater fish species are common in the northern hemisphere. They are salmon parents, rich in omega-3s.
NUTRITIONAL SCORE: 60
A carotenoid-rich herb, coriander is used to treat diseases such as digestive problems, coughs, chest pain and fever.
NUTRITIONAL SCORE: 61
Another variety of Lactuca sativa. The cooler the leaves, the more nutritious they are.
NUTRITIONAL SCORE: 61
This is one of the oldest spices. Contains a chemical called sinigrin, which protects against inflammation.
NUTRITIONAL SCORE: 61
33. Atlantic cod
Internationally known as cod, it is a large white fish, low in fat and rich in protein. Cod liver is a source of oil containing fatty acids and vitamin D.
NUTRITIONAL SCORE: 61
There are several species, but generally refers to Merlangius merlangus, a parent of cod that we usually find in the North Atlantic. .
NUTRITIONAL SCORE: 61
31. COUVE-DE-FOLHAS OR KALE
Frequently used in salads, 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
Not to be confused with common broccoli. It has thinner stems, smaller flowers and is a parent of the turnip.
NUTRITIONAL SCORE: 62
These are the spicy fruits of the Capsicum plant, rich in capsaicinoids, carotenoids and antioxidants of ascorbic acid.
NUTRITIONAL SCORE: 62
Lean mollusk with high protein content. Usually it is eaten lightly cooked, but one must still take care to avoid food poisoning.
NUTRITIONAL SCORE: 62
Another leaf served as a salad belonging to the genus Brbadica plants. A headless cabbage close to cabbage or kale.
NUTRITIONAL SCORE: 63
Spicy and sweet herb, basil is traditionally used to protect the heart. It is thought to have antibacterial and antifungal properties.
NUTRITIONAL SCORE: 63
It is a source of phytochemicals, such as vitamins C, E and A, in addition to phenolic compounds and carotenoids.
NUTRITIONAL SCORE: 63
It is rich in magnesium, folate, vitamin A and carotenoids: beta-carotene and zeaxanthin. Spinach freezing helps prevent nutrient loss, which is why frozen spinach seems to be better sorted than fresh spinach (45).
NUTRITIONAL SCORE: 64
These leaves are an excellent source of calcium and vitamins A and C.
NUTRITIONAL SCORES: 64
22. PINE ROSA OR ROSANY TURANJA FRUIT
The red pulp of this variety of grapefruit (or grapefruit) refers to the accumulation of lycopene and carotenoids.
NUTRITIONAL SCORE: 64
It is a low fat mollusk rich in protein, fatty acids, potbadium and sodium.
NUTRITIONAL SCORE: 64
20. PACIFIC COD
A close relative of cod, its liver is an important source of fish oil, rich in fatty acids and vitamin D.
NUTRITIONAL SCORE: 64
Rich in vitamins. Its wild ancestor was a plant of European or Mediterranean origin that grew near the sea.
NUTRITIONAL SCORE: 65
It is also called "spring onion". It contains a lot of copper, phosphorus and magnesium and is one of the most important sources of vitamin K.
NUTRITIONAL SCORE: 65
Species of fish usually caught in the Bering Sea and the Gulf d & # 39; Alaska. It has low fat, less than 1%.
NUTRITIONAL SCORE: 65
Predatory freshwater fish – very fast. It is highly nutritious, but pregnant women should avoid eating because of the risk of mercury contamination.
NUTRITIONAL SCORE: 65
Pea grains contain high concentrations of phosphorus, magnesium, iron, zinc, copper and dietary fiber.
NUTRITIONAL SCORE: 67
Citrus with high sugar content. Contains cryptoxanthin, carotenoid precursor of vitamin A.
NUTRITIONAL SCORE: 67
Unique among vegetables, it grows in running water like a wild plant. It is traditionally used to treat mineral deficiency problems.
NUTRITIONAL SCORE: 68
Celery dehydrated and chopped for use as seasoning. It is considered an important source of vitamins, minerals and amino acids.
NUTRITIONAL SCORE: 68
Desiccated and chopped parsley for use as seasoning. It contains a lot of boron, fluorine and calcium. Helps keep bones and teeth healthy
NUTRITIONAL SCORE: 69
This is a family of fish mainly from warm seas. Red is one of the best known. It is very nutritious but can contain harmful toxins.
NUTRITIONAL SCORE: 69
Beet leaves are rich in calcium, iron, vitamins K and B (especially riboflavin).
NUTRITIONAL SCORE: 70
This is an excellent source of vitamin B and minerals. Pork fat is less saturated and healthier than that of lamb or beef.
NUTRITION SCORE: 73
Swiss chard is a rare dietary source of beta-lactam, a phytochemical compound that possesses antioxidants and other beneficial properties for the body.
NUTRITIONAL SCORE: 78
It is one of the richest vegetable sources of iron and manganese.
NUTRITIONAL SCORE: 84
Tiny seeds containing large amounts of dietary fiber, protein, linolenic acid, phenolic acid and vitamins.
NUTRITIONAL SCORE: 85
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
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
Cherimoya is a fleshy, sweet, white-fleshed fruit. It is a source of sugar, potbadium, vitamins A, C, B1 and B2.
NUTRITION SCORING: 96
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Almonds – Photo: Tribune Reproduction / TV
They are rich in monounsaturated fats . They contribute to cardiovascular health and can help fight diabetes.
NUTRITIONAL SCORE: 97
The choice and clbadification of foods are based on the scientific study Uncovering the Landscape Nutrition of Food, published in the journal PLoS ONE.
Nutrient data are from the United States Department of Agriculture – National Nutrient Bank of the Agricultural Research Service for Standard Reference, version 28.
Nutritional information was been extracted from the Encyclopedia of Food and Health. Health and Food ", published by Elsevier Science (2016).
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