Scientists List Their Top 40 Most Nutritious Foods

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40. CRESS (v) 32kcal – $4.49 per 100g

The brassica Lepidium sativum is a rather fast-growing, edible herb, rich in iron. Sometimes referred to as garden cress (or curly cress) it should not to be confused with watercress Nasturtium officinale.


39. APRICOTS (v) 48kcal – $0.36 per 100g

A ’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene. Usually, an apricot tree is from the species P. armeniaca, but the species P. brigantina, P. mandshurica, P. mume, P. zhengheensis and P. sibirica are closely related, have similar fruit, and are also called apricots.


38. FISH ROE – 134kcal – $0.17, per 100g

Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe but the roe of lumpsucker, hake, mullet, salmon, Atlantic bonito, mackerel, squid, and cuttlefish are equally rich sources of omega-3 fatty acids.


37. WHITEFISH – 134kcal – $3.67 per 100g

The freshwater whitefish are fishes of the subfamily Coregoninae and related to salmon. Common mainly in relatively cool waters in the northern hemisphere. Rich in omega-3s.


36. CORIANDER (v) 23kcal – $7.63 per 100g

A herb rich in carotenoids, medicinally beneficial as it is used in the treatment of conditions including digestive complaints, coughs, chest pains and fever.


35. ROMAINE LETTUCE (v) 17kcal – $1.55 per 100g

Also known as cos lettuce, another variety of Lactuca sativa sporting sturdy dark green leaves. Make sure you eat the leaves when they are at their freshest as they are more nutritionally beneficial.


34. MUSTARD LEAVES (v) 27kcal – $0.29 per 100g

One of the oldest recorded spices and well-established crops in Hellenistic and Roman times. They are rich in sinigrin, a chemical thought to protect against inflammation.


33. ATLANTIC COD – 82kcal – $3.18 per 100g

This large white, low fat, protein-rich fish has a distribution north of Cape Hatteras, North Carolina but are found in many seas and oceans in the Northern Hemisphere. Cod livers are a source of fish oil rich in fatty acids and vitamin D.



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