The World’s Most Nutritious Superfoods
Adopting a healthy diet has become a top priority for many people. While a balanced and diverse menu is essential, certain foods stand out for their exceptional nutritional value. Incorporating these “superfoods” into your diet can boost your health and help prevent various diseases.
In 2020, the BBC in the UK published a list of the 100 most nutritious foods globally, based on a study of over 1,000 different foods. Each food was rated out of 100 on how well it met daily nutritional requirements. The higher the score, the more “nutritionally dense” the food was considered.
Interestingly, this list includes many familiar foods to Vietnamese people. Some notable mentions are sweet potatoes (ranked 100), ginger (98), pomegranates (84), kumquats (79), grapes (67), cabbage (41), scallions (18), and lard (8). Notably, the top-ranked food is a familiar type of nut: almonds.
According to the BBC’s analysis, every 100 grams of almonds provide 579 kcal and are rich in monounsaturated fatty acids, which are beneficial for cardiovascular health and can aid in treating diabetes. Thanks to these benefits, almonds scored 97 nutrition points, topping the chart.
BBC’s analysis highlights the high calorie and monounsaturated fatty acid content of almonds, making them a top-ranked nutritious food.
Almonds are not only popular in Vietnam but also favored in many other countries for their delicious flavor and high nutritional value. This nut is widely cultivated in the US, Australia, Iran, Morocco, Syria, Italy, and Spain. In Vietnam, almond trees thrive mainly in the North Central region (including Nghe An, Ha Tinh, and Thanh Hoa) and the Northwest, where the climate and soil conditions are favorable.
Nowadays, almonds are more accessible than ever. You can find them in most supermarkets or convenience stores. Almond products are also diverse, ranging from raw, salted, or butter-roasted to sliced almonds—all excellent choices to incorporate into your daily meals.
Health Benefits of Almonds
Almonds are not just delicious nuts; they are packed with essential nutrients, offering numerous health benefits. According to the US medical website WebMD, just 28 grams of raw almonds provide a host of essential nutrients, including:
– Protein: 6 grams
– Healthy fats: 15 grams
– Carbohydrates: 6 grams
– Fiber: 3 grams
– Natural sugar: 1 gram
Additionally, almonds are an excellent source of vital vitamins and minerals, such as vitamin E, riboflavin (vitamin B2), magnesium, phosphorus, potassium, and calcium. These nutrients play a pivotal role in maintaining overall health.
Almonds are packed with essential vitamins and minerals that support overall health and well-being.
Here are some of the fantastic health benefits of almonds:
Cardiovascular Support
Almonds help lower “bad” LDL cholesterol, a risk factor for cardiovascular disease, while increasing “good” HDL cholesterol. Additionally, almonds have anti-inflammatory properties, which help protect the cardiovascular system from damage.
Weight Management
Despite their high-calorie content, almonds are ideal for maintaining a healthy weight. The high protein and fiber content in almonds keeps you feeling fuller for longer, helping you control your daily calorie intake. This is especially useful in preventing weight gain and obesity.
Blood Pressure Control
Almonds are rich in potassium, vitamin E, and calcium, which are necessary for regulating blood pressure. Stable blood pressure significantly reduces the risk of cardiovascular diseases.
Nutrient-Dense Food
Almonds are an excellent source of magnesium, vitamin E, and fiber—essential for the body’s functions. Vitamin E is also a powerful antioxidant, protecting cells from free radical damage.
Almonds provide essential nutrients like magnesium, vitamin E, and fiber, supporting overall health.
Bone Health
The combination of calcium and phosphorus in almonds supports bone growth and maintenance. They are an ideal choice for those looking to prevent osteoporosis and other bone-related issues.
Blood Sugar Control
Almonds can help limit the sudden spike in blood sugar levels after meals. This is crucial for people with diabetes or at high risk of developing the disease. Regular almond consumption can effectively stabilize blood sugar levels.
Gut Health
Recent studies suggest that almonds may promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. A healthy gut ensures better nutrient absorption and enhances the body’s defense against diseases.
