The idea of superfoods is a tempting one: Get all your nutritious foods for one day by eating a spirulina acai kale smoothie. But nutrition works better when you're eating a rounded diet with multiple nutrient-dense foods that work together. Scientists evaluated 1,000 different foods, assigning each food a score based on the likelihood that the food would meet, but not exceed, daily nutritional requirements when eaten in combination with other nutritious food.
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The key, according to the list produced by BBC Future, is to balance these highly nutritional foods to create a healthy diet. And no matter your tastes, you can find something you'll like on this list. Believe it or not, superfood and still trendy kale came in at #31 on the list of top 100 nutrient dense foods. Sweet potatoes are at #100 (though they're still #1 in my heart and on my grocery list).
BBC Future lists the top 100 nutritious foods. Let's look at the top 20 of the most nutritious foods.
20. Pacific Cod; Score: 64
The livers in this fish are a significant source of fish oil, which is rich in fatty acids and vitamin D.
19. Red Cabbage; Score: 65
Colorful food is almost always nutrient rich food (unicorn milkshakes and cupcakes are the exception here. Sorry.) and red cabbage is no different. It's a good source of vitamins A, C and K, as well as potassium and manganese.
18. Green Onion; Score: 65
Also known as spring onions, this member of the allium family is a true vitamin powerhouse, rich in Vitamin K, C and A, as well as being high in copper, phosphorous and magnesium.
17. Alaska Pollock; Score: 65
This fish, also known as walleye pollock, has fat content of less than 1 percent.
16. Pike; Score: 65
A nutritious freshwater fish high in protein and potassium (good for all but pregnant women who should avoid due to mercury contamination).
15. Green Peas; Score: 67
Whether you like them mixed with other veggies or as mushy peas alongside your fish and chips, these tiny green spheres pack a lot of nutritional value. They are rich in fiber and B vitamins, and also contain phosphorous, magnesium, iron, zinc and copper.
14. Tangerines; Score: 67
We all know that citrus has many health benefits, especially during cold and flu season.
13. Watercress; Score: 68
This unique wild green has more vitamin C than oranges and more vitamin A than broccoli. Use it like you would any other green, in salads, sandwiches or gently cooked.
12. Celery Flakes; Score: 68
Celery that has been dried and flaked and is typically used as a condiment.
11. Dried Parsley; Score: 69
Dried herbs can be more nutritious than their fresh counterparts because the drying process stops the nutrients from breaking down. Parsley is high in boron, fluoride and calcium.
10. Snapper; Score: 69
A great source of protein, snapper is also rich in selenium, vitamin A, potassium and omega-3 fatty acids
9. Beet Greens; Score: 70
The leafy tops of beets, these greens are high in calcium, iron, vitamin K and B vitamins. The beets are pretty nutritious, too, even if they didn't make the top 100 list.
8. Pork Fat; Score: 73
It's important to point out that nutritious doesn't always mean healthy, especially if eaten out of balance with other foods. In other words, this entry is not a directive to fry everything in bacon fat. However, pork fat is a good source of B vitamins and minerals, and is more unsaturated than lamb or beef fat.
7. Swiss Chard; Score: 78
Another super healthy leafy green high in essential nutrients like K, A, and C vitamins, plus magnesium, potassium, iron and fiber. This rainbow food is good for you.
6. Pumpkin Seeds; Score: 84
Like you needed another reason to roast your own pumpkin or squash seeds. Also known as pepitas, these are a great source of iron and manganese, plus super good on all sorts of savory and sweet foods.
5. Chia Seeds; Score: 85
Tiny black seeds that contain high amounts of dietary fiber, protein, omega-3 fatty acids, and calcium. Historically popular in Mexico and Central America, there powerhouse seeds are catching on here, especially for its potential help in weight loss.
4. Flatfish; Score: 88
Think sole and flounder. This fish is high in vitamin B1 and generally free from mercury.
3. Ocean Perch; Score: 89
A deep-water fish high in protein and low in saturated fats. It's sometimes called rockfish.
2. Cherimoya; Score: 96
A tropical fruit, Cherimoya is sweet and rich in vitamins A, C, B1, B2 and potassium. It has the texture of a soft-ripe pear.
1. Almonds; Score: 97
This food might be the least surprising on the list, since almonds have been on superfood lists for some time. These nuts are rich in mono-unsaturated fatty acids as well as being one of the best sources of vitamin E, copper, magnesium and protein.
