Surprising number 1: This is the healthiest food in the world

Many foods provide the body with important nutrients. A study shows which of these are particularly healthy and boast an exceptionally high nutrient content.

There is no single healthiest food, as health is individual, and what is healthy for one person may not be beneficial for another. However, some foods, due to their nutritional composition, are among the healthiest in the world.

A study by researcher Jennifer Di Noia examined the nutrient content of 17 essential nutrients in various foods. She compared the proportion of nutrients such as vitamin A, B12, and fiber to the calorie count to determine which foods are the healthiest. The result is surprising: only one single food reached the recommended daily intake of 100 percent of the nutrients at 100 calories.

The healthiest food in the world: watercress

A balanced diet is important for health. While fruit is always a good choice, vegetables are even healthier. According to the study, the healthiest food is the rather unassuming watercress . For every 100 calories, it provides 100 percent of the recommended daily intake of 17 nutrients. You may never have heard of watercress, but it has a spicy, slightly peppery flavor and pairs well with potatoes, eggs, and salads.

If you want to grow the plant yourself, you should be aware that it needs a lot of moisture.

Swiss chard and Chinese cabbage take second and third place.

Chinese cabbage ranks second among the healthiest vegetables. This crunchy vegetable is not only easily digestible but also rich in essential nutrients. Just one 100-gram serving covers a quarter of the daily vitamin C requirement. Additionally, Chinese cabbage is high in plant-based protein and valuable amino acids.

Swiss chard ranks third among the healthiest foods, spinach fifth: Green leafy vegetables are not only delicious but also extremely healthy. It's no wonder, then, that they top the list of the world's healthiest foods. Swiss chard deserves special mention, having even reached third place in the top ten, pushing spinach down to fifth.

Other green vegetables also made the list. Beetroot leaves rank fourth, followed by chicory, lettuce, parsley, romaine lettuce, and kale. The top 20 also includes more colorful vegetables such as red bell peppers, chives, kale, broccoli, and pumpkin. So, anyone wanting to eat healthily should include more green vegetables in their diet.

The lemon is the healthiest fruit in the world.

Of the 41 foods examined that met the strict criteria, only seven are fruits. One of them, however, reached number 28 and is thus the healthiest fruit in the world: the lemon. Surprisingly, not a single fruit made it into the top ten. But that doesn't mean that other fruits aren't healthy. The list was compiled according to very strict criteria, which is why only seven fruits were included. Apples, blueberries, and bananas aren't among them, but they are still healthy foods.

The ranking of the healthiest foods holds a few surprises: Strawberries landed in 30th place, even though they are 90 percent water. The remaining ten percent, however, are veritable vitamin bombs. Just a handful of these red berries covers your daily requirement of vitamin C. They also score points for being low in calories and fat.

Citrus fruits are also among the healthiest foods: oranges, limes, and pink grapefruits rank 33-35. White grapefruit reached 41st place. Blackberries landed in 38th place and are packed with benefits: those who regularly eat these dark berries protect their cells from free radicals and strengthen their immune system. In addition, the provitamin A they contain has a positive effect on the optic nerve and stimulates digestion.

This is also important for a healthy diet.

Furthermore, many other foods can also have positive effects on health. One example is olive oil , which, according to experts, can help prevent strokes and heart attacks. As one of the best oils, it is excellent for cooking.

Also important: Experts recommend consuming at least five portions of fruit and vegetables daily to ensure an adequate supply of essential nutrients. Additionally, unsaturated fatty acids, found in foods such as fish, avocados, and nuts, as well as good carbohydrates from whole-grain products, should be included in your diet.

Legumes are an underrated and often overlooked source of protein. Beans, lentils, peas, and soy products are particularly well-suited to meeting protein needs and also provide a long-lasting feeling of satiety. Legumes are especially essential for vegetarians and vegans, as they are rich in B vitamins and one of the best plant-based sources of iron.

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