The world’s most nutritious foods

After analysing more than 1,000 raw foods, researchers ranked the ingredients that provide the best balance of your daily nutritional requirements – and they found a few surprises.

As a taster, the top five most nutritious foods are:

5. CHIA SEEDS

Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acids and vitamins.

4. FLATFISH

Sole and flounder species. Generally free from mercury and a good source of essential nutrient vitamin B1.

3. OCEAN PERCH

The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.

2. CHERIMOYA

Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium

1. ALMONDS

Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help diabetes.

You can browse the full list in this scientific paper, titled The nutritional landscape of food (or download the dataset).