There are around 23 000 foods in the world known to the world, and it is still a research process to distinguish them as the best and most nutritious, i.e. which of them are the richest with vitamins, minerals, proteins, essential fatty acids, fibers and various phytonutrients that act as strong antioxidants.
What are the criteria?
They must be rich in nutrients; it is not enough just to be rich and to promote health, but should be the richest source of nutrients in their group; in addition, they should have a scientifically proven influence that prevents certain chronic diseases .
Must be integral. They should not be completely processed, should not contain synthetic, artificial or irradiated ingredients, and whenever possible be ecologically grown. Ecologically grown products not only promote our health, they also encourage the health of our planet.
Must be known. The healthiest products in the world are ordinary, everyday, such as: vegetables, fruits, fish, seafood, nuts, seeds, lean meats, legumes, whole grains, as well as medicinal herbs and spices known to most people.
Must be easily accessible. Although there are many products of exceptional nutrition, many of them are not available in different parts of the world. So the healthiest products in the world are those that people can find without difficulty in their markets.
You must have an affordable price and it is best to buy them when there is a season in the place where you live. Then they are the brightest and the highest quality.
And finally, it must be delicious. If the product is healthy and not tasty, people will not enjoy the health benefits it offers. Therefore the healthiest product must be rich and excellent taste.
The healthiest products are never just vegetarian. They include dairy products, fish, lean meat and poultry.
On the other hand, when talking about the healthiest products, in addition to having a high concentration of vitamins, minerals, fibers, antioxidants, they should be unloaded with calories. It’s called nutritive density or food wealth, the best products should have the highest concentration of nutrients, and the smallest amount of calories.
Example: 1 small plate of boiled broccoli contains 123 mg vitamin C and 44 kilocalories. If we divide 123 with 44 we will get a value of 2.8, which means that with each calorie of broccoli we get 2.8 mg vitamin C, ie for 60 mg vitamin C, we have to make 18 kcal of broccoli, which means that the broccoli has a high nutritional density. In contrast to it, just like an example, we take the amount of vitamin C: 1 small plate of fried breadcrumbs onions, contains 200 kcal and less than 1 mg of vitamin C. To enter the required daily requirement of 60 mg vitamin C, you must eat 17 000 kcal. It’s really expensive to pay the daily intake of vitamin C this way.
Another example of vitamin E: you have to eat 5 pieces of white bread to bring in a quantity of vitamin E, contained in one piece of 100% whole bread. You pay the difference with extra 320 kilocalories.
In the hundreds of epidemiological studies, the relationship between integral products and their recycled versions or supplements containing the main ingredients of the product is monitored. Always the same conclusions have been reached, the integral product has a greater effect than the supplement.
As an example we will consider the effects of the integral aldehyde on LDL (bad cholesterol). In the almond cocktail itself there are flavonoids and they themselves increased the resistance of LDL to oxidation by 18%, while along with the vitamin E, which is in the heart of the almond, they increased the resistance to as much as 52.5%. The product in its integral form is complex and contains nutritious products that synergistically improve our health. So far, people has not yet managed to invent a product that will contain all the nutrients in an ideal shape and ratio and which will be equal in synergistic action as a natural integral product.
The results of numerous food and chronic diseases studies confirm that the consumption of integral products with a high concentration of nutrients, and a small intake of calories, reduces the rate of illness and prolongs life.