The World’s Most Nutritious Foods, According to Science

Updated: Nov. 14, 2023

With so many good foods out there, it's hard to know what to eat. Here are the 10 best foods for your body.

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Large health food selection in bowls over lokta paper background — Photo: Shutterstock/marilyn barbone

Hitting that sweet spot with your healthy diet can be hard. In 2015, PLoS ONE published a study that came up with an unconventional way to rank foods according to their “nutritional fitness”. They grouped foods together in combinations that meet our daily nutrient requirements with the smallest number of foods possible. The foods that were included in the most combinations were ranked as having the most “nutritional fitness”. Find out how to incorporate these top 10 foods into your diet.

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Almonds

Almonds are rich in mono-unsaturated fatty acids (i.e. the good fats), which can promote your cardiovascular health. We love them in everything from crostinis to pie crust and every salad topping in between. They are also a yummy snack on their own, and can definitely satisfy a craving for something salty and crunchy.

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closeup of some custard apples, one of them cut in half, on a rustic wooden surface — Photo: Shutterstock/nito

Cherimoya

You may not have ever heard of or seen this fleshy fruit, but it’s definitely something to take note of once the spring and summer roll around. It tastes like a cross between a banana and a pineapple, would be great in a smoothie and is high in fiber, vitamin C and potassium.

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Fresh raw perch fish with spices,lemon and parsley on black background, top view — Photo: Shutterstock/AnikonaAnn

Ocean Perch

Part of the rockfish family, you’ll usually find ocean perch available as small fillets, perfect for adding them to a fish taco or frying with a crumb crust. This fish, which is light brown in color when cooked, is high in protein and low in saturated fat.

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Flatfish

If you’re worried about your mercury intake, this is a great option because flatfish are generally very low in mercury. You probably know flounder, one of the most common species of flatfish, but halibut also falls in the same family. Both are a great source of protein and include B vitamins.

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Chia Seeds

One of the most popular nutritional superfoods over the last few years are these teeny tiny black seeds. You can make a versatile chia pudding or add them as a topping on your bowl of oatmeal or whirl into smoothies for an added boost of omega-3 fatty acids and fiber.

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Pumpkin Seeds

Perfect as a snack on their own, whether roasted or candied, or baked into biscotti, pumpkin seeds shouldn’t be overlooked. Not only do they have anti-inflammatory properties, but they’re high in zinc, which helps support your immune system.

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Swiss Chard

Swiss chard is a perfect way to get in some extra greens, while adding a distinctive flavor and texture to a variety of dishes, including lasagna and quiche. Swiss chard is a powerhouse of vitamins K, A and C.

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Pork Fat

This one might come as a shock to you, but the nutrient profile of pork fat complimented groupings in the research by supplying missing nutrients. You can use clarified pig fat (lard) in cooking, in rich pie crusts and even flour tortillas.

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Bunch of beetroot — Photo: Shutterstock/natalia bulatova

Beet Greens

The greens of beets are often overlooked, but they’re in the same family as Swiss chard (#7 on the list) and are also a great source of vitamins K, A and C. They would make a great addition to your bed of greens to top with beets, berries and more this summer!

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Snapper

There are so many species of snappers out there, named after their “snapping” teeth, but red snapper is likely what you know best. Snapper can help boost your nutrient intake, but beware because it can be high in mercury, so limit yourself to one dish of it per week, whether broiled or baked.