In a study, several foods were examined for their nutrients. A ranking shows which fruit is considered especially healthy and nutrient-rich.
Fulda/Heidelberg – There are many foods that are essential for a healthy diet, as they provide our bodies with important nutrients. However, there is no universally “healthiest” food. What is beneficial for one person may be a burden for another, causing intolerances or allergy flare-ups.
When considering vital nutrients, there are certain foods that are clearly among the healthiest in the world, writes HEIDELBERG24.de. What is the healthiest fruit in the world?
The Healthiest Fruit – How Was the Ranking Created?
Researcher Jennifer Di Noia studied the nutrient content of 17 essential nutrients in various foods. She compared the proportion of nutrients such as vitamin A, B12, or fiber to the calorie count. This allowed her to determine which foods are the healthiest. Only one food item managed to achieve 100% of the daily nutrient requirements per 100 calories.
The healthiest fruit in the world is particularly rich in vitamins. © Westend61/IMAGO
Jennifer Di Noia imposed strict criteria on the foods. As a result, only 41 foods were examined. Among these, only seven types of fruit made it into the ranking. The top spots are all dominated by various vegetables, with no fruit making it into the top ten.
In the overall ranking, lemon comes in at 28th place and 1st among fruits. Thus, the citrus fruit fulfills several of the strict criteria and is therefore the healthiest fruit in the world. Popular fruits commonly found in every household, such as apple, banana, or blueberry, do not appear in the ranking of the 41 foods. This does not mean they are unhealthy; they simply did not meet the strict requirements of the study.
What is the Best Fruit in the World?
Surprisingly, strawberries rank 30th in the rankings. While these aggregate berries consist of 90% water, the remaining 10% are true vitamin bombs. A handful of strawberries meets the daily vitamin C requirement, and they are low in calories and fat.
In addition to lemons, several other citrus fruits made it onto the list of the healthiest foods in the world. Orange, lime, and pink grapefruit are ranked 33rd, 34th, and 35th, respectively. The white grapefruit also makes it into the ranking, coming in at 41st place.
Delicious blackberries also made the list, ranking 38th among the healthiest foods. Regular consumption of blackberries benefits one’s body and health. Eating blackberries protects cells from free radicals and strengthens the immune system. Additionally, the dark berries positively influence the optic nerve due to the provitamin A and also stimulate digestion.
The best fruit varieties at a glance:
- 1st place: Lemon
- 2nd place: Strawberry
- 3rd place: Orange
- 4th place: Lime
- 5th place: Pink Grapefruit
- 6th place: Blackberry
- 7th place: White Grapefruit
And believe it or not, they are not only healthy, lemons can also be effectively used around the household. Plus, lemon supports weight loss as a special diet.
What is the Healthiest Vegetable?
A healthy diet is important for health. While fruits are healthy, the study shows that vegetables are even healthier. Eating vegetables is therefore always a good idea. The top place in the overall ranking may come as a surprise. Because here, no popular vegetable like cucumber, tomato, or bell pepper is at the top, but rather watercress. This inconspicuous medicinal plant is the absolute champion when it comes to the healthiest food in the world.
In the study, it achieves 100% of the recommended daily dose of the 17 nutrients per 100 calories. For those who don’t know the plant: Watercress has a spicy, slightly peppery taste and is excellent with various dishes like potatoes, eggs, or salads. Dishes gain a spicy, slightly sharp note through it. For those wanting to grow watercress themselves, it is important to ensure it is always provided with plenty of moisture.
In second place in the food study is Chinese cabbage. It is easily digestible and contains many healthy nutrients. Just 100 grams of the cabbage covers a quarter of the daily requirement for vitamin C. Additionally, Chinese cabbage is rich in plant protein and amino acids. Swiss chard ranks third among the healthiest foods and also comes before spinach, which ranks fifth. Generally, leafy green vegetables are among the healthiest foods in the world.
The rest of the top ten is also occupied by greens. Fourth place goes to beet leaves, followed by spinach, chicory, lettuce, parsley, romaine lettuce, and leaf kale. The top 20 is a bit more colorful: red bell pepper, chives, kale, broccoli, and pumpkin. Throw everything together in one pan and you have a very healthy meal. But there is not only healthy fruit and vegetables. Nuts also count as healthy foods, and some nuts are healthier than others.
What Experts Recommend for a Healthy Diet
There are many other foods that can also have positive effects on health. One example is olive oil, which experts state can help prevent strokes and heart attacks. As one of the best oils, it is ideal for cooking. Another important point: Experts recommend consuming at least five portions of fruits and vegetables daily to ensure an adequate supply of important nutrients.
Additionally, unsaturated fatty acids, such as those found in fish, avocados, and nuts, as well as good carbohydrates from whole grain products, should be included in the diet. Legumes are often an underestimated source of protein. To meet protein needs and ensure lasting satiety, beans, lentils, peas, and soy products are particularly suitable. Lentils are actually very healthy. Particularly for vegetarians and vegans, legumes are indispensable as they are rich in B vitamins and represent one of the best plant-based sources of iron. (rah)
Future Trends in Nutrition: Spotlight on Nährstoffreich Foods
As consumers become increasingly health-conscious, future trends in nutrition are shifting towards the consumption of nutrient-rich foods. An insightful study highlighted the importance of specific fruits and vegetables that deliver exceptional health benefits, sparking conversations about dietary choices and their long-term impacts on wellness.
Growing Popularity of Citrus Fruits
The study crowned the lemon as the healthiest fruit, indicating a potential surge in demand for citrus varieties. Evidence suggests that lemons and other citrus fruits, such as oranges and grapefruits, may become staples in health-focused diets due to their high vitamin content and low calorie count. Recipes integrating these fruits in innovative ways, such as infused water or health bowls, can become commonplace in home kitchens.
Plant-Based Dietary Preferences
As the spotlight shines on vegetables like watercress and Chinese cabbage in the health food hierarchy, the plant-based trend is expected to gain momentum. With research underscoring the nutritional superiority of green leafy vegetables, consumers may increasingly gravitate towards salads, green smoothies, and vegan dishes that prominently feature these health powerhouses. The culinary industry might respond with engaging new recipes that elevate traditional meals, encouraging a green revolution at dinner tables.
Focus on Nutrient Density
This renewed focus on nutrient density will drive innovations in food labeling and marketing. Products that highlight their nutrient profiles per calorie will likely see increased consumer interest, leading brands to reformulate their offerings or create entirely new products that cater to this growing demand. As a result, nutrient-dense snacks and meals could redefine convenience foods, making healthy eating more accessible to busy lifestyles.
Increased Awareness of Food Pairing
Moreover, as research highlights the synergistic effects of certain foods, the concept of pairing fruits and vegetables for improved health benefits may gain traction. Educational campaigns and content geared toward how to maximize nutrient absorption through smart combinations could empower consumers to make informed choices while shopping or dining.
The Role of Technology in Nutrition
Finally, the rise of technology and apps tracking nutrient intake will likely enhance personal dietary management. Users may increasingly rely on these platforms to optimize their meal plans based on their specific health needs and preferences, leading to better choices and improved health outcomes. With continuous advancements in food technology, personalized nutrition could transition from a niche market to mainstream, reshaping how we view and consume food.