Top 10 'Most Nutritious' Food Items And What You Can Make With Them

The list also includes pork!

A group of researchers analysed about 1,000 raw food items and assigned each a nutritional score. They have listed top 100 food that can be consumed in combination to provide accurate nutrition to your body. Here we have covered top 10 with an easy-to-make recipe for each.

1. Almonds

Rich in mono-unsaturated fatty acids, almonds contain 579-kilocalories. It helps with cardiovascular health and diabetes. As per the study, almonds’ nutritional score is 97.

Almond Milk Shake
1 cup Milk
15 Almonds
1//2 cardamom powder
Almond paste
1/4 cup Condensed milk

2. Cherimoya

Rich in sugar and vitamins A, C, B1, B2 and potassium, cherimoya fruit contains 75 kilocalories per 100 grams.  Its nutritional score is 96.

Cherimoya Ice Cream
1 cup cherimoya pulp
1 cup milk
1 cup milk powder
1 cup fresh cream
1/2 cup powdered sugar

3. Ocean Perch

This deep-water fish, popularly known as rockfish, is high in protein, low in saturated fats. It contains 79 kilocalories per 100 grams and its nutritional score is 89.

Ocean Perch Fish Curry Masala

1 Ocean perch fish
1 tbsp tomato puree
1 tsp cumin seed, mustard seed
1 tsp chilli podwer
1.5 tsp turmeric powder
1 tsp meethi dana
1 tsp coriander
1 tsp salt
2 tbsp ginger garlic paste
1 large onion
Cilantro and green chilli to garnish
1/2 cup vinegar

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4. Flatfish

It is a good source of the essential nutrient vitamin B1 and has 88 nutritional score. 100 grams of fish contains 70 kilocalories.

Fast Flatfish

Whole dab fish
Plain white flour
Chilli powder
Sea salt
Ground pepper
1 lemon juice
Olive oil

5. Chia seeds

These tiny black seeds contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins. Per 100 gram of seeds contain 486 kilocalories and has 85 nutritional score.

Fruit & Nut Chia Salad
3 tbsp Chia seeds
3 tbsp Jaggery sugar
Handful chopped nuts
1 cup coconut milk
2 tbsp maple syrup
1/2 tsp vanilla essence
1/4 tsp cinnamon powder
Fruits like papaya, kiwi, figs, banana

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6. Pumpkin Seeds

Pumpkin seeds are one of the richest plant-based sources of iron and manganese and contain 559 kilocalories per 100 grams. Nutritional score is 84.

Strawberry Pumpkin Seed Smoothie
1 frozen banana
1 cup frozen strawberries
3/4 cup almond milk
2 tbsp pumpkin seeds
1 scoop vegan protein powder of choice
1 handful greens (I used baby spinach)
1 tsp cinnamon

Blend all ingredients on high till rich and creamy. You might need to add more milk. Once blended nicely, top with fresh strawberries, and serve.

7. Swiss chard

With several health properties like the dietary source of betalains, swiss chard contains 19 kilocalories per 100 grams and has 78 nutritional score.

Swiss Chard Pasta Recipe
Swiss Chard
Large onion
Fresh garlic

8. Pork fat

Great source of vitamin and minerals, pork fat is healthier than lamb fat. It contains 632 kilocalories per 100 grams and has 73 nutritional score.

Wokoso Sungcho Rhuchii
Boiled pork
Bamboo shoot paste
Red chilli paste
Chopped ginger and garlic
Naga dhaniya

9. Beet greens

High in calcium, iron, vitamin K and B group vitamins, beet greens contain 22 kilocalories per 100 grams with the nutritional score of 70.

Beet Greens Kerala Style

Beetroot leaves
Green chilli
Mustard seeds
Red chilli
Refined oil
Cumin seed

10. Snapper

Nutritious but can carry dangerous toxins, snapper’s nutritional score is 69 and contains 100 kilocalories per 100 grams.

Red Snapper with chilli and tamarind

4 red snapper fillets
Sea salt and black pepper
2 tbsp vegetable oil
Rucola Salad

For the sauce:
1½ tbsp vegetable oil
4 long red chillies
6 garlic cloves
4 spring onions
2 tbsp lime juice
4 tbsp tamarind paste
2 tbsp soy sauce
2 tbsp fish sauce
2 tsp palm sugar
2 tbsp water