No food is nutritious? This question is not easy to answer, because every fruit or vegetable we eat has some nutrients in it. But some foods are so high in nutrients that they have become known as superfoods. Regular consumption of these nutritious foods improves the overall health of the body and enhance immunity.
Researchers in the United Kingdom have listed some of these foods in their study. This report discusses some of the most nutritious foods in the world in the light of science.
Almonds and walnuts:
These two nuts are at the top of the list of the most nutritious foods. The best source of fatty acids. Improves heart and blood vessel health.
Sugar apple:
Ataphal is on the second list of the most nutritious food. It contains sugar, vitamin A, vitamin C, vitamin B1, vitamin B2 and potassium.
Different types of marine fish:
Marine koi or poya fish, cod fish, blue fins tuna is one of the most nutritious food. In addition, various types of salmon, eel, marine chital or flat fish are included in this list for their nutritional value.Chia Seed or Flax Seed: Chia seeds have been one of the most popular nutritious superfoods for the last few years. These small black seeds are rich in omega-3 fatty acids and fiber.
Sweet pumpkin and seeds:
Sweet pumpkin and its seeds are a good source of iron and manganese. Both raw and ripe sweet pumpkins are rich in nutrients. Its seeds also contain anti-inflammatory ingredients and high amounts of zinc, which helps the immune system.
Coriander leaves:
Coriander leaves contain several beneficial minerals like potassium, calcium, manganese, iron and magnesium. This leaf also provides Vitamin A and Vitamin K.
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Green Pea and Yardlong bean
Green Pea contain protein, carbohydrates, fiber, minerals and soluble vitamins. Yardlong bean vegetables and seeds or pulses – everything contains nutrients. Contains high levels of carbohydrates and protein.
Onions with leaves:
Different types of onions including leaves are rich in vitamins. It is especially good source of Vitamin A and Vitamin K. Onion leaves also contain antioxidants.
Cabbage:
All types of cabbage are rich in nutrients. However, the nutritional value of red cabbage is a little higher.
Frozen Spinach:
Frozen spinach is a good source of magnesium, folate, vitamin A, beta carotene and xanthine. Frozen spinach prevents and retains nutrients. This is why it is thought to have more nutritional value than fresh spinach. However, fresh spinach is not far behind in terms of nutrition. It is rich in Vitamin A, Calcium, Phosphorus and Iron.
Chili:
Chili powder contains various phytochemicals like Vitamin C, Vitamin E and Vitamin A. It also contains a variety of pheneric ingredients and carotenoids. In addition, different types of peppers such as yalapino, raw peppers have antioxidant-like nutrients.
Mint leaves:
The ingredients of mint leaves are beneficial for the heart. It contains antifungal and antibacterial ingredients.
Mustard greens:
Mustard greens contain a type of ingredient called sinigrin which has major therapeutic anti-inflammatory and anti-proliferative potential.
Lettuce:
The fresher the leaves, the more nutrients the vegetable will provide. Lettuce provides fibre, vitamins, minerals and phytochemicals for few calories.
Bananas:
Different types of bananas contain antioxidants, antimicrobials and anti-diabetic ingredients.
Tomatoes:
Both raw and ripe tomatoes are nutritious. However, scientists believe that raw tomatoes are more nutritious than ripe tomatoes.
Pomegranate:
Pomegranate is rich in anthocyanins and antioxidants. The fruit also has cardiovascular health benefits and anti-inflammatory ingredients.
Also on the list of the most nutritious foods are ginger, sweet potatoes, dried dates, carrots, broccoli, cauliflower, oranges etc.
References: BBC
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