Eating a wide variety of fruit, vegetables, nuts, seeds and meat is extremely important for your health and can significantly reduce your chances of developing serious and chronic illnesses including heart disease, diabetes, strokes and cancer.
But is there a way of knowing what the "healthiest" foods you can possibly eat are? Well, yes there is, thanks to a list compiled by scientists. For this list, scientists studied more than 1,000 foods, assigning each a nutritional score. The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs, when eaten in combination with others.
The very top food scored 97 out of 100 — it's not a meat, fish, fruit or vegetable, but it is widely available in every supermarket. At number one in the list, the food is "rich in mono-unsaturated fatty acids" and "promotes cardiovascular health and may help with diabetes".
There is growing consensus among scientists that a healthy diet and healthy gut microbiome is fundamental to good health. Many have taken to calling the microbiome a "second brain" and say it is crucial not just to physical health but to mental health and the immune system. You can read how I got my gut health score to 93 out of 100 here.
But, of course, the key to achieving that is eating a wide variety of healthy foods while avoiding unhealthy and ultra-processed foods as much as possible. So despite the high nutritional scores of all the foods on this list, it would not be a good idea to rely only on these 10 foods for the rest of your life.
1. Almonds
Score: 97/100
The food with the highest nutritional value in the world isn't a fruit or vegetable, it's a nut. Almonds are the top health-boosting food you can eat, according to this list, scoring 97 out of 100 in nutritional value. Almonds, which are popular as a snack, are packed in mono-unsaturated fatty acids, promote cardiovascular health and can even help with diabetes.
Nuts are high in healthy fats, which can help to maintain healthy cholesterol levels and help lower your risk of having a stroke, heart attack or dementia. You can read more on the world's healthiest diet here, which is also high in healthy fats. What's more, research by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, has limited risk of weight gain. It also concluded that almonds' nutrition profile in fact help reduce hunger — so can help people managing their weight while giving them the nutrition they need.
Almonds are high in anti-oxidants, protein and fibre, as well as vitamins and minerals including magnesium. They are rich in nutrients that help protect the heart, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese.
2. Cherimoya
Score: 96/100
Cherimoya can claim to be the "world's healthiest fruit" according to this ranking. On the outside it is a green, cone-shaped fruit with leathery skin and on the inside it has a creamy, sweet flesh which you can eat with a spoon and is sometimes served chilled, like a cold custard.
Healthline says the cherimoya is "loaded with antioxidants" and "rich in fibre, vitamins, and minerals" and that "this unique fruit may support immunity, reduce inflammation, and promote eye and heart health". However, it notes that "certain parts of cherimoya contain toxins that may damage your nervous system if consumed in high amounts". Antioxidants fight free radicals in your body which can cause inflammation associated with many chronic illnesses, including cancer and heart disease.
Cherimoya is also a good source of vitamin B6, which can help boost your mood. For more foods that boost your mood, take a look at this list. It is also a good source of fibre and even has anti-cancer properties because it contains flavonoids "which have been shown to stop the growth of cancer cells in test-tube studies", according to Healthline.
3. Ocean perch
Score: 89/100
The king of all fishes when it comes to nutritional score. The deep-water fish is also known as rockfish and is low in saturated fats. And it doesn't stop there - the fish is an excellent source of:
- Vitamin B12, crucial for nerve health and red blood cell production
- Vitamin D, aiding calcium absorption and bone health
- Selenium, a powerful antioxidant
- Phosphorus, promoting healthy bones and energy metabolism
4. Flatfish
Score: 85/100
Flatfish, which includes turbot, plaice, halibut, sole, and brill, are generally free of mercury and contain omega-3 fatty acids, which can help protect against cardiovascular disease and brain health. Flatfish are also a good source of vitamin D and the essential nutrient vitamin B1.
5. Chia seeds
Score: 85/100
These are tiny black seeds, that can be sprinkled on yogurt, blended in smoothies or made into chia pudding. While small, chia seeds pack a powerful punch of healthy nutrients, including fibre, protein, a-linolenic acid, phenolic acid and vitamins. They also contain caffeic acid, an antioxidant that can fight inflammation in the body.
6. Pumpkin seeds
Score: 84/100
Pumpkin seeds, including the seeds of other squashes, are also on the list of the world's healthiest foods. These are one of the best plant-based sources of iron and manganese.
7. Swiss chard
Score: 78/100
Swiss chard is a leafy green vegetable from the beet family, which is packed full of nutrients including betalains, which are rare. Betalains are known for their antioxidant properties. They are also a good source of:
- Fibre for gut health and healthy cholesterol
- Antioxidants, which protect heart health and against cancer
- Nitrates which lower blood pressure
It is also a good source of vitamins A, C, K, and E, with an especially high concentration of vitamin K, good for blood clotting and maintaining strong bones. Swiss chard also contains a unique compound believed to stabilise blood sugar levels by decelerating carbohydrate digestion.
8. Pork fat
Score: 73/100
Bet you weren't expecting to see pork fat on this list. But it scores 73 out of 100 on this assessment, placing it well above countless fruit and vegetables. It contains more unsaturated fats than lamb or beef, meaning more omega-3 fatty acids. It's also a good source of B vitamins and minerals.
9. Beet greens
Score: 70/100
Beet greens are the leaves of beetroot vegetables. They are high in:
- Calcium
- Iron
- Vitamin K
- B group vitamins, especially riboflavin
10. Snapper
Score: 69/100
The third fish in the top 10, red snapper is the most popular of the snapper family and the throats are considered a delicacy. Though nutritious, these fish can contain dangerous toxins including high levels of mercury and ciguatera toxin, a common form of seafood poisoning from fish in warm waters. Red snapper contains:
- High levels of omega-3 fatty acids
- Selenium
- Magnesium
- Vitamins D and E
- Beneficial amounts of potassium.
