A study examined several foods for their nutrients. A ranking shows which fruit is considered particularly 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, potentially causing intolerances or allergic reactions.
When considering vital nutrients, there are, however, some foods that clearly rank 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 examined the nutrient content of 17 vital nutrients in various foods in a study. She compared the proportion of nutrients like vitamin A, B12, or fiber relative to the calorie count. This allowed her to determine which foods are the healthiest. Only one food can meet 100 percent of the daily nutrient requirements at 100 calories.
The healthiest fruit in the world is particularly rich in vitamins. © Westend61/IMAGO
Jennifer Di Noia set strict criteria for the foods examined. For this reason, only 41 foods were analyzed. Out of these, only seven types of fruit made it into the ranking. The top spots are all dominated by various vegetable types, and no fruit made it into the top ten.
Ranking at number 28 overall and number 1 among fruits is the lemon. This citrus fruit meets several of the strict criteria, making it the healthiest fruit in the world. Popular fruits commonly found in households, such as apples, bananas, or blueberries, do not appear in the ranking of the 41 foods. This does not mean they are unhealthy; they simply did not meet the stringent requirements of the study.
What is the best fruit in the world?
Surprisingly, strawberries come in at number 30 in the ranking. Although the aggregate nut fruit consists of 90 percent water, the remaining 10 percent are true vitamin bombs. A handful of strawberries covers the daily vitamin C requirement and they are low in calories and fat.
In addition to the lemon, other citrus fruits made it onto the list of the healthiest foods in the world. Orange, lime, and pink grapefruit occupy the 33rd, 34th, and 35th positions. The white grapefruit also makes it into the ranking, proudly holding the 41st spot.
The delicious blackberry also makes the list, ranking number 38 among the healthiest foods. Those who frequently consume blackberries do a lot for their body and health. Eating blackberries protects cells from free radicals and strengthens the immune system. Additionally, the dark berries positively affect the optic nerve through provitamin A and stimulate digestion.
The best fruit varieties at a glance:
- Place 1: Lemon
- Place 2: Strawberry
- Place 3: Orange
- Place 4: Lime
- Place 5: Pink grapefruit
- Place 6: Blackberry
- Place 7: White grapefruit
And whether you believe it or not, they are not only healthy, lemons can also be effectively used in the household. And lemon – as a special diet – also aids in weight loss.
What is the healthiest vegetable?
A healthy diet is important for health. While fruit is healthy, the study shows that vegetables are even healthier. Eating vegetables is always a good idea. The first position in the overall ranking may be surprising. For here, too, no popular vegetable like cucumber, tomato, or bell pepper is at the top, but rather watercress. Thus, this unassuming medicinal plant is the absolute champion when it comes to the healthiest food in the world.
In the study, it achieved 100 percent of the recommended daily dose of 17 nutrients at 100 calories. For those unfamiliar with the plant, watercress has a spicy, slightly sharp taste and goes well with various dishes like potatoes, eggs, or salads. Dishes gain a flavorful, slightly spicy note from it. Those who want to grow watercress should ensure that it is constantly supplied with plenty of moisture.
Ranking second in the food study is Chinese cabbage. It is easily digestible and brings many healthy nutrients. Just 100 grams of the cabbage cover 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, followed by spinach in fifth place. Generally, leafy green vegetables are among the healthiest foods in the world.
The rest of the top ten is also dominated by greens. Beet greens take fourth place, followed by spinach, endive, leaf lettuce, parsley, romaine lettuce, and collard greens. It gets a bit more colorful in the top 20: red bell peppers, chives, kale, broccoli, and pumpkin. Put all these together in a pan, and you can create a very healthy meal. But there is not only healthy fruit and vegetables. Nuts are also considered 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 say 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 servings of fruits and vegetables daily to ensure a supply of important nutrients.
In addition, unsaturated fatty acids found in fish, avocados, and nuts as well as good carbohydrates from whole-grain products should be included in the menu. Legumes are often an underestimated source of protein. To meet protein needs and provide a long-lasting feeling of fullness, beans, lentils, peas, and soy products are particularly suitable. Lentils are actually very healthy. Especially for vegetarians and vegans, legumes are indispensable as they are rich in B vitamins and one of the best plant-based sources of iron. (rah)
Future Trends in Healthy Eating: The Rise of Nutrient-Dense Foods
As the world becomes increasingly health-conscious, the quest for nutrient-dense foods is expected to surge. Research highlighting the superior health benefits of certain fruits and vegetables, such as lemons and leafy greens, indicates a shift in consumer preferences toward these superfoods. The study led by Jennifer Di Noia, which identified lemons as the healthiest fruit, exemplifies a growing trend toward more scientific approaches in dietary choices.
The Dominance of Vegetables Over Fruits
Interestingly, the study revealed that vegetables, particularly lesser-known varieties like watercress, outperform traditional favorites like tomatoes and cucumbers. This suggests a potential trend where consumers seek to diversify their vegetable intake, exploring options beyond common produce. Expect to see more farmers’ markets and grocery promotions emphasizing unique and nutrient-rich vegetables, catering to adventurous eaters.
Increased Focus on Traditional Diets
With findings like those from the recent study, the gradual adoption of diets rich in whole foods, including abundant fruits and vegetables, is likely to gain momentum. Consumers are expected to adopt Mediterranean and plant-based diets, which prioritize nutrient-dense options. This will likely lead to an uptick in demand for organic produce as consumers seek high-quality sources of essential nutrients while being conscious of health and environmental impacts.
The Role of Technology in Food Choices
Technological advancements will also play a significant role in shaping future dietary trends. Apps that track nutrient intake and provide personalized dietary recommendations based on individuals’ health goals are likely to gain traction. These technologies can help consumers make informed choices based on insights from studies like Di Noia’s, thereby promoting healthier eating habits through tailored guidance.
Marketing of Functional Foods
The marketing of functional foods—products enhanced with additional nutrients to provide health benefits—is anticipated to rise. Expect to see an increase in products highlighting their nutrient profiles, such as vitamin-rich juices or snacks fortified with essential minerals. This trend will not only focus on the health-conscious demographic but will also target younger generations keen on snacking smarter and more healthily.
Global Influence on Local Diets
Globalization will also influence local eating habits, with traditional foods from various cultures being adapted into modern diets. This fusion of cuisines can introduce lesser-known yet nutrient-dense ingredients into mainstream consumption, reflecting a shift towards using spices, herbs, and other health-promoting components from around the world.
Community Education and Engagement
As public awareness about nutrition continues to expand, expect community initiatives and educational campaigns to promote healthy eating, particularly focusing on the benefits of fruits and vegetables found in studies like the one performed by Di Noia. Schools, wellness centers, and workplaces might take more active roles in disseminating dietary information, fostering a culture of health and wellness.