Scientists List Their Top 40 Most Nutritious Foods

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7. SWISS CHARD (v) 19kcal – $0.29 per 100g

A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties. The leaf stalks are large and often prepared separately from the leaf blade.


6. PUMPKIN SEEDS (v) 559kcal – $1.60 per 100g

Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese. It is also known in North America as a pepita, from the Mexican Spanish, pepita de calabaza or “little seed of squash”


5. CHIA SEEDS (v) 486kcal – $1.76 per 100g

These tiny black seeds contain high amounts of dietary fiber, protein, a-linolenic acid, phenolic acid and vitamins. It’s a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico.


4. FLATFISH – 70kcal – $1.15 per 100g

Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1. Flatfish is also considered a Whitefish because of the high concentration of oils within its liver. Its lean flesh makes for a unique flavor that differs from species to species.


3. OCEAN PERCH – 79kcal – $0.82 per 100g

This fish can be known as a rose fish, Atlantic redfish, Norway haddock, red perch, red bream, golden redfish or hemdurgan and is sometimes called rockfish. You would think a fish with more names than Satan would be bad for you but it’s actually high in protein and low in saturated fats.


2. CHERIMOYA (v) 75kcal – $1.84 per 100g

Although most people reading this list might not have heard of this, American writer Mark Twain called the cherimoya “the most delicious fruit known to men”. Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.



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