Forget fad diets, the secret to long-term health could be simpler than you think. A major new analysis of over 1,000 commonly eaten foods has identified the ultimate nutritional powerhouses, with a humble nut taking the crown.
The Science Behind the Scores
Researchers have developed a sophisticated nutrition rating system, scoring foods out of 100 based on their ability to help you meet, but not exceed, your daily nutrient needs when consumed as part of a varied diet over time. The higher the score, the more efficiently a food delivers essential vitamins, minerals, protein, and healthy fats with relatively few unwanted elements. This comes as scientists place increasing emphasis on diet diversity and nurturing a well-balanced gut microbiome, often described as our 'second brain' for its vital role in physical and mental wellbeing.
The Top 10 Healthiest Foods Ranked
Here is the definitive list of the highest-scoring foods and what makes them so beneficial for your health.
1. Almonds - Score 97/100
Topping the list is the almond, proving that you don't need exotic superfoods for optimal nutrition. Almonds are packed with heart-friendly monounsaturated fats, plant protein, and fibre. They are also a great source of vitamin E, magnesium, copper, and manganese, a combination linked to cardiovascular support and blood glucose control.
2. Cherimoya - Score 96/100
Often known as custard apple, this unique fruit with green, scaly skin and sweet, creamy flesh is loaded with antioxidants, fibre, and vitamins. It may support immunity, reduce inflammation, and promote eye and heart health. It also contains vitamin B6 for mood regulation, though certain parts of the fruit contain natural toxins and should not be eaten.
3. Ocean Perch - Score 89/100
This deep-water fish, also called rockfish, is a nutritional star. It's low in saturated fat and rich in vitamin B12 for nerve function, vitamin D for bone health, and the antioxidants selenium and phosphorus for cellular protection and energy.
4. Flatfish - Score 85/100
This group, including turbot, plaice, and halibut, is notable for its omega-3 fatty acids, which support heart and brain function. They also tend to have lower mercury levels than larger predatory fish and are good sources of vitamin D and B1.
5. Chia Seeds - Score 85/100
These tiny seeds are a powerhouse of fibre, complete plant protein, and the omega-3 precursor alpha-linolenic acid. They also contain antioxidant compounds and can be easily added to yoghurt, smoothies, or used to make puddings.
6. Pumpkin Seeds - Score 84/100
An excellent plant-based source of iron and manganese, pumpkin seeds also provide healthy fats and protein. They make a perfect toasted snack or a crunchy salad topping.
7. Swiss Chard - Score 78/100
This leafy green, a relative of beetroot, is rich in a rare group of antioxidants called betalains. It provides fibre, nitrates linked to lower blood pressure, and a wealth of vitamins, including vitamin K for bone health. Compounds in chard may also help moderate blood sugar spikes after meals.
8. Pork Fat - Score 73/100
An unexpected entry, pork fat ranked surprisingly high. Compared to lamb or beef fat, it contains a higher proportion of unsaturated fats, along with B vitamins and minerals. As with all fats, moderation is key.
9. Beet Greens - Score 70/100
Don't throw away the leaves! The often-discarded tops of the beetroot are edible and nutrient-rich, delivering fibre, vitamins, and minerals. They can be sautéed like spinach or added to soups.
10. Snapper - Score 69/100
Red snapper offers omega-3 fatty acids, selenium, magnesium, and vitamins D and E. Be aware that larger fish from warmer waters can contain higher mercury levels, so sourcing and moderation are advised.
Building a Healthier Plate
This ranking is a helpful prompt to diversify your shopping basket, not a strict prescription. The strongest evidence still supports eating a wide variety of whole foods. This means mixing nuts and seeds with different types of fish, piling your plate with colourful vegetables and leafy greens, and choosing minimally processed options.
From an everyday perspective, you could snack on a handful of almonds, sprinkle pumpkin and chia seeds over salads, cook a fillet of ocean perch or plaice, and rotate greens like Swiss chard and beet tops through your weekly meals. As always, individual needs vary, and those with dietary restrictions or medical conditions should seek personalised guidance. For most people, however, these high-scoring foods can be the foundation of a balanced, enjoyable diet that supports long-term health.
