Yahoo News 10 of the world's healthiest foods with highest nutritional value as listed by scientists
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best, the NHS says.
This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. It is known that eating fruit and vegetables are good for us, but there are also other types of food that can bring huge benefits.
Scientists at the BBC have listed some of the healthiest foods in the world, scoring them out of 100 for their nutritional value. From leafy greens to seeds packed with protein, eating these foods could help you to stay healthy, reports SurreyLive.
READ MORE: Bishop Auckland retail park expansion plans spark traffic and safety concerns among residents
READ MORE: Make your radiators feel 'hotter and heat up faster' with 3 easy plumber hacks
Almonds
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, scoring a 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.
Cherimoya
Cherimoya is an fruit closely related to soursop, also known as custard apple. The sweet fruit, which has green skin, is loaded with nutrients rich in sugar and vitamins including A, C, B1, B2 and potassium. The fruit, which is said to taste like custard, has a nutritional value of 96 out of 100.
Ocean perch
Ocean perch fish has come in at number three on a list of the most nutritious foods you can eat, scoring 89 out of 100. Just 100g of the fish has 79 calories but around 20 grams of protein. 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
Flat fish
Flat fish, 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. It has a nutritional value of 88 out of 100.
Chia seeds
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.
Pumpkin seeds
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.
Swiss chard
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
Pork fat
Pork fat is actually good fat, it contains more unsaturated fats compared to lamb or beef, meaning more omega-3 fatty acids. It's also a good source of B vitamins and minerals.
Beet greens
Beet greens are the leaves of beetroot vegetables. They are high in:
Calcium
Iron
Vitamin K
B group vitamins, especially riboflavin
These have a nutritional score of 70 out of 100.
Snapper
Red snapper is the most popular of the snapper family and the throats are considered a delicacy. However, 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.
