With an ever-expanding range of foods on offer, deciding which nutrients to prioritise can be challenging. To simplify the picture, researchers have ranked foods based on how effectively they meet daily nutritional needs, highlighting several ingredients with consistently strong health profiles.
How foods were ranked for nutritional value
Researchers analysed more than 1,000 raw foods and assessed how well each contributes to meeting daily nutritional requirements. The ranking focused on nutrient density rather than individual macronutrients, such as protein or carbohydrates.
The foods below were identified as offering a particularly strong balance of vitamins, minerals, fibre and beneficial fats, supported by published scientific studies.
Almonds and cardiovascular health
Almonds are rich in monounsaturated fatty acids and vitamin E. Regular consumption has been associated with improved cardiovascular health, including reductions in LDL, or “bad”, cholesterol and increases in HDL, or “good”, cholesterol.
In one study involving 77 adults with risk factors for chronic disease, participants consumed 320 calories of almonds or crackers daily for 12 weeks. Those who ate almonds showed lower LDL cholesterol, improved gut health and reduced inflammation.
A 2022 study involving 87 participants found that whole and ground almonds increased intake of monounsaturated fats, fibre and potassium. Researchers also observed higher levels of butyrate, a short-chain fatty acid that supports colon health, and an average increase of 1.5 bowel movements per week among those consuming whole almonds.
Swiss chard and circulation support
Swiss chard is a leafy vegetable that contains betalains, a phytochemical linked to neuroprotective properties.
According to William Li, president and medical director of the Angiogenesis Foundation, Swiss chard contains nitrates that help the body produce nitric oxide, which supports circulation, lowers blood pressure and improves blood vessel function.
Swiss chard also provides polyphenols such as quercetin, kaempferol and isorhamnetin, described as powerful antioxidants. It is a source of fibre, magnesium, vitamin K and lutein, which is important for eye and brain health. Li advises avoiding overboiling to preserve nutrients, noting that most beneficial compounds are found in the leaves.
Watercress and nutrient density
Watercress belongs to the brassica family, alongside broccoli, cabbage and kale. It contains B vitamins, vitamins C and E, calcium, magnesium, iron and polyphenols.
It also provides lutein and beta-carotene, which support eye health and immune function. Regular consumption has been linked to lower inflammation and reduced levels of unhealthy cholesterol.
Watercress contains phenethyl isothiocyanate, a compound associated with slowing cancer cell growth. A 2018 study published in the World Journey of Psychiatry ranked watercress as the top antidepressant plant due to its nutrient density.
Beetroot leaves and overlooked nutrients
While beetroot is widely consumed, its leaves are often discarded despite being rich in calcium, iron, vitamin K and B-group vitamins, particularly riboflavin.
According to Luis Gustavo Sabóia Ponte of the Universidade Estadual de Campinas, beetroot leaves contain higher levels of proteins and minerals than the root and include phenolic compounds with antioxidant activity.
A 2019 study involving overweight and obese adults found that consuming freeze-dried beetroot leaves for four weeks reduced LDL cholesterol. Laboratory studies also showed that digested beetroot leaves retained antioxidant activity and reduced cancer cell growth, although Ponte notes that further human studies are required to confirm full nutrient absorption.
Chia seeds and nutrient absorption
Chia seeds are rich in fibre, protein, omega-3 fatty acids, phenolic acids and B vitamins. They have been linked to reduced risk of heart disease, lower blood pressure and improved cholesterol profiles.
However, research led by Rachel Burton at the University of Adelaide suggests that whole chia seeds may pass through the digestive system largely intact, limiting nutrient absorption.
Her 2023 study found that grinding chia seeds makes omega-3 fats more accessible, as the mucilage coating and seed structure otherwise trap nutrients. Burton advises grinding chia, flax and linseed to improve bioavailability.
Pumpkin seeds and brain health
Pumpkin seeds contain polyunsaturated and monounsaturated fatty acids, including linoleic and oleic acids, which are associated with heart health.
They have also been linked to neuroprotective effects. In a 2025 study involving 50 rats, both raw and roasted pumpkin seed supplements improved anxiety, cognition and memory. Roasted seeds showed the strongest effects, possibly because roasting increases nutrient bioavailability.
Dandelion greens and inflammation
Dandelion greens are widely available and contain phenolic acids, flavonoids, vitamins A, C, E, K and B, as well as minerals such as calcium, magnesium and iron.
Studies suggest dandelion greens have anti-inflammatory properties and may be linked to reduced risk of heart disease, although researchers note that human data remain limited. The leaves are consumed globally in salads, soups, teas and as seasoning.
Source: BBC