Various scientific studies have shown that some foods are nutritious than others because they meet the daily nutritional requirements.
In 2015, PLoS ONE published a study that came up with an unconventional way to rank foods according to their “nutritional fitness.” The study grouped foods together in combinations that meet our daily nutrient requirements with the smallest number of foods possible.
The foods that were included in the most combinations were ranked as having the most “nutritional fitness.” Here are five of the most nutritious foods and how you can add them to your diet.
Almonds are rich in mono-unsaturated fatty acids (i.e. the good fats), which can help promote cardiovascular health. Almonds are also a yummy snack on their own, and can definitely satisfy a craving for something salty and crunchy.
If you’re worried about the amount of mercury you consume, flatfish offers a great option because they are generally very low in mercury. You probably know flounder, one of the most common species of flatfish, but halibut also falls in the same family. Both are a great source of protein and include B vitamins.
One of the most popular nutritional superfoods that have been around for a couple of years are these teeny tiny black seeds. You can use chia seeds to make a versatile chia pudding or add them as a topping on your bowl of oatmeal.
You can also whirl them into smoothies for an added boost of omega-3 fatty acids and fiber.
Pumpkin seeds are perfect on their own, whether roasted or candied, or baked into biscotti. Not only do they have anti-inflammatory properties, but they’re high in zinc, which helps support your immune system.
This one might come as a shock to you, but the nutrient profile of pork fat complimented groupings in the research by supplying missing nutrients. You can use clarified pig fat (lard) in cooking, in rich pie crusts and even flour tortillas.
The greens of beets are often overlooked and are also a great source of vitamins K, A, and C. They would make a great addition to your bed of greens to top with beets and berries.