These are the healthiest foods in the world

2021-07-14T13:21:18.047Z

You are what you eat! Nutrients in food can protect our body. Forty fruits and vegetables do best in a recent study.

You are what you eat!

Nutrients in food can protect our body.

Forty fruits and vegetables do best in a recent study.

Atlanta - Grandma once drummed it into us at the kitchen table: "Child, eat your vegetables!" She was right. Fruits and vegetables have been on our menus for thousands of years. They are full of important nutrients and vitamins. They keep our body healthy and can protect against diseases in the long term. After all, our food not only affects our appearance: Our immune system, our psyche and our well-being are also related to our diet.

But there are also differences when it comes to fruit and vegetables.

The health authority CDC (Centers for Disease Control) is the American counterpart to the Robert Koch Institute.

Here researchers have tested different foods for their ingredients.

Based on the nutrient density and our daily needs, they developed a “nutrient score”: the higher the score, the more energy and protection for our body.

The main focus is on the so-called “Powerhouse Fruits and Vegetables”, ie “Kraftwerk” fruits and vegetables.

Rank 41: fat burners for breakfast

A grapefruit for breakfast is said to boost fat burning: the classic among diet tips.

In fact, various studies suggest that grapefruits reduce weight gain and that the naringin they contain can lower blood sugar and cholesterol levels.

However, no one has become slim just from eating grapefruit.

The white grapefruit, like its red sister, is rich in vitamin C and potassium, but contains a little less sugar.

40th place: With the space bulb off to Mars

Contrary to what its name suggests, the sweet potato is not botanically related to the potato.

Nevertheless, the two tubers have similar ingredients and are prepared similarly.

The sweet potato, however, contains more fiber and a high proportion of beta-carotene, which the body converts into vitamin A.

There are also other vitamins, minerals and a high potassium content.

Because of its high nutrient density, the sweet potato was even selected by NASA as a possible crop for longer space expeditions, for example on Mars.

39th place: The emperor's favorite vegetables

Legend has it that Emperor Nero ate a stick of leek every day in Rome to strengthen his voice.

The Greeks and Romans relied on the beneficial effects of the plant for the throat and pharynx thousands of years ago.

In Wales, leeks, also known as leeks, have long been a national symbol and the counterpart to the English rose.

Leek is particularly popular in the Mediterranean region and, in addition to vitamin C, vitamin K and folic acid, also contains numerous minerals and trace elements.

38th place: Berry-strong "Titan Blood"

Koenig / IMAGO

Deerberry, bumblebee, dogberry, dewberry, horseberry or titan blood: the reddish-black glossy blackberry has many names.

Strictly speaking, blackberries are not berries at all.

They belong to the group of stone fruits.

The little dessert favorites are rich in fiber and vitamin A, but have comparatively few calories due to their low sugar content.

For a long time the blackberry, or “Blackberry”, gave its name to a popular mobile phone.

Place 37: Forgotten staple food

Diez / IMAGO

Nowadays the autumn turnip, also called white turnip, has almost been forgotten.

In the Middle Ages, however, it was one of the main foods.

Only the widespread cultivation of the potato from South America slowly displaced the reddish-white turnip from our menus.

The spherical all-rounder is an excellent energy supplier.

The beet is rich in potassium and vitamin C.

36th place: food reserves in difficult times

Many Germans do not associate the turnip with the best memories.

The nutrient-rich, slightly yellowish winter vegetables were used as a staple food, especially in difficult times.

For example, when the potato harvest failed during the First World War in 1916, the relatively unpopular turnip was distributed as a replacement.

Because everything else was scarce, it was used in all dishes: in stews, jams or even as a coffee substitute.

Due to their high water content, the slightly sweet winter vegetables are very low in calories.

35th place: vitamin miracles with restrictions

The red grapefruit is very similar in appearance and nutrient density to its white-yellow sister.

However, in addition to the color, there is another big difference, the vitamin A content.

It is almost ten times higher in red grapefruit than in white.

The secondary plant substance lycopene, which often gives fruits their color, is also said to help prevent cancer and cardiovascular problems.

Despite the high density of vitamins and nutrients, some people prefer not to consume grapefruits: As scientists first discovered in the late 1980s, they can inhibit the effects of certain drugs or even trigger fatal interactions.

Rank 34: The cocktail queen

When you think of limes, you first think of alcohol: The small, sour citrus fruits are part of numerous popular cocktails such as mojitos, caipirinhas, cosmopolitans or margeritas.

Limes are a popular cooking or baking ingredient, especially in Mexican, Arab and Southeast Asian countries.

Limes are also really healthy and provide us with lots of vitamin C, magnesium, calcium and phosphorus.

Cheers!

33rd place: Popular all over the world

It is by far the most popular among the citrus fruits: the orange.

Even Alexander the Great raved about the "golden apples" and Goethe was ecstatic about the oranges of Sicily.

Today Orange is a regular at international breakfast tables.

The cross between mandarin and grapefruit originally comes from China and is therefore still sometimes called orange (apple china).

But no matter whether orange or orange: like its relatives, the citrus fruit is a real vitamin C bomb and therefore very healthy.

Rank 32: Provisions for the winter

Winter pumpkins come in all colors and shapes.

They are harvested ripe in autumn and finally stored for the winter, which is what gave them their name.

Summer pumpkins, on the other hand, are harvested immature and can hardly be stored.

Winter pumpkins can be recognized by their slightly wider stems.

Pumpkins are generally a very old vegetable.

The first finds of presumably domesticated pumpkin seeds date back to around 8000 BC.

All winter strains come with increased levels of beta-carotene, as well as numerous other nutrients.

Rank 31: Belongs to every Bavarian snack

Small, bulbous and spicy in taste: the radish should not be missing on any snack plate.

The radish species belongs to the genus of the candle blossom family and has been widespread in Europe since the 16th century.

Radishes are considered a healthy food, especially because of their high vitamin C, folic acid and potassium content.

Place 30: On the menu since the Stone Age

Whether as jam, on the cake or in yoghurt: the strawberry is versatile - and healthy at the same time.

The red fruits contain more vitamin C than oranges, are low in calories and have an antioxidant effect.

No wonder that strawberries were on the menu as early as the Stone Age.

29th place: US export hit conquers Germany

The iceberg lettuce originally came from France, but at the beginning of the 20th century it became available to a broad section of the population in the USA.

In Germany, too, people got a taste for it and grew the garden salad.

The iceberg lettuce owes its name to the way it is transported.

Since the trains of the 1920s had no cooling, the salads were brought to their destination on large blocks of ice.

28th place: art object and all-rounder

The French painter Édouard Manet had a special relationship with lemon.

In many of his works it was his motif, but the citrus plant not only looks good on canvas, it has also become an indispensable part of the kitchen.

The juice and zest are often used in cooking, but lemon juice also ends up in beverages.

With good reason: Lemon contains vitamins A and C, potassium, pectin and calcium.

Rank 27: the golden apple

The tomato has become an indispensable part of our kitchen.

Coming from South America, it found its way to Europe in the 16th century.

Because of its color and shape, it was initially called "golden apple" before the current name became established.

The tomato is rich in vitamins C, B1, B2, B6 and potassium.

26th place: Orange wonder drug

Vitamin A and biotin: Carrots are healthy, taste good and help you see better in the dark.

This is what researchers at the National Eye Institute in Maryland, USA found out.

Already in ancient times the people in the Mediterranean area used the plant, at that time it probably did not have the characteristic orange color.

This was first described in the 18th century.

Rank 25: Popular all over Germany

As different as the types of cabbage are, they also have different names.

From white cabbage to cabbage, Kabis, Kappes or Kobis.

Cabbage is very popular all over Germany not only because of its taste.

Above all, the high vitamin C content and protein are the most important arguments in favor of cabbage on the shopping list.

Rank 24: Cult vegetables are celebrating their comeback

The cauliflower is celebrating its renaissance.

Widespread in Europe since the 16th century, cauliflower is currently molting as a meat substitute.

Due to its consistency and mild taste, it finds its way on the plate breaded, baked or as a “steak”.

Vegetables are also healthier than meat.

It provides plenty of vitamin C and minerals.

Place 23: On the plate since the Middle Ages

Niacin, vitamin C, potassium, calcium, magnesium and iron: Kohlrabi is rich in vitamins and minerals that humans need.

The origin and distribution of the vegetable is unclear.

But kohlrabi landed on the plate as early as the 16th century.

22nd place: Flavor-intensive vitamin supplier

The spring onion, also called spring onion, contains vitamins B, C and E, potassium and calcium, iron and beta-carotene.

The spring onion is not only popular because of its ingredients.

It tastes milder than an onion and can be used raw or cooked as a spice.

21st place: apple of contention

Opinions differ on Brussels sprouts.

Fans are enthusiastic about the unique taste, while others try to avoid the vegetables.

The type of cabbage contains many minerals and fiber, vitamin A, riboflavin (vitamin B2) and ascorbic acid (vitamin C).

20th place: More than Halloween decor

The pumpkins are one of the oldest foods in the world.

Finds show that people were growing pumpkins 10,000 years ago, but it wasn't until the 16th century that the pumpkin found its way from the American continent to Europe.

The plant is now grown worldwide, with China contributing over a third of the total production.

The variety in appearance and taste is what makes the pumpkin popular.

19th place: Italian export hit

Like its relative, cauliflower, broccoli is rich in minerals.

The vegetables can be cooked, steamed, fried or boiled.

Broccoli originally comes from Asia Minor, but the vegetables landed on the plate especially in Italy *, so that the area around Verona developed into one of the main growing areas in Europe.

18th place: Healthy pizza topping

No, pizza didn't make the list of the healthiest foods.

But rocket.

Rocket cuts a fine figure as a topping on pizzas, but the plant is also popular in pasta, pesto, risotto and salads.

Due to the concentration of glucosinolates, beta-carotene and folic acid, rocket is considered healthy.

17th place: The "Vegetable of the Year"

Hardly any other vegetable is as versatile as paprika.

We encounter it as a vegetable and as a spice, as it tastes different depending on its size, color and variety.

The only difference between "normal" peppers and hot peppers is the concentration of capsaicin.

It contains an above-average amount of vitamin C, potassium and magnesium.

The Association for the Preservation of Crop Diversity chose paprika as “Vegetable of the Year” in 2015/2016.

16th place: Not just beautiful to look at

Dandelion: children's TV series, flower - and food?

In fact, all dandelions are edible.

The plant can be prepared as juice, tea, pesto and jam.

Dandelions are also great in salads.

Mainly in the roots are important ingredients such as carotenoids, sugar, inulin and various vitamins such as C, E, and vitamin B. In the post-war period, substitute coffee was even made from the plant.

15th place: Cult status in Northern Germany

In contrast to the potato or tomato, the kale made its way from Europe to America before it was grown worldwide.

In large parts of northern Germany, a cult around the vegetables developed, so that eating kale together became a social event.

Fiber, iron, and minerals ensure that the cabbage is a healthy food.

14th place: Resilient vitamin C supplier

Chives are not only healthy, the plant is also extremely resilient.

The leek species can cope with almost all weather conditions.

Above-ground tubular leaves, which are freshly cut to refine dishes, are particularly popular in the kitchen.

Chives are rich in mustard oils and vitamin C.

Rank 13: Popular since ancient times

The endive has its origin in the Mediterranean area.

It was already cultivated as a salad in antiquity, but the daisy family is still very popular on the salad buffet today.

Probably also because endive contains vitamins A, B and C as well as potassium, phosphorus, calcium, iron and magnesium and is extremely low in calories.

12th place: Green jack-of-all-trades

Brown mustard has been used since 2300 BC.

Cultivated in India.

Over time, the plant has been used in various ways: as a food, as a spice or to make table mustard.

Vitamin B3 and vitamin E are contained in brown mustard as well as essential oils.

11th place: healthy leaves

The stems and leaves of some turnips are known as turnip greens (or turnip stalk).

The green of the turnip, which is used as a vegetable, is particularly popular.

Beet greens are particularly popular in the Rhineland and Westphalia, where they can be further processed into stews or salads - probably due to the sensationally high vitamin K value.

10th place: Vitamin supplier and garden decor

The top 10 healthiest foods ranking starts with leaf kale.

With good reason: In addition to fiber, glucosinolates and secondary plant substances, the vegetables contain plenty of vitamin C and vitamins of the B complex.

Leaf cabbage doesn't just end up on the plate.

It is also bred to beautify the garden.

Rank 9: Star of the "Caesar Salad"

The romaine lettuce has its origin in the Mediterranean and is at least 4000 years old.

In ancient times it was grown exclusively in the Mediterranean climate.

From there it found its way to America *, where it became world famous as the main ingredient of the “Caesar Salad”.

8th place: Much more than just an accessory to potatoes

The parsley is one of the most popular culinary herbs.

Above all, there is a lot of vitamin C in the leaves of parsley, which is used as a garnish or to refine dishes.

In ancient times, however, it was much more than that. In Greece *, parsley was regarded as a sacred plant.

7th place: low-calorie vitamin C bomb

The lettuce has a high content of vitamin C, folic acid and beta-carotene and provitamin A.

That makes it a “Powerhouse Vegetable”, as the US health authority CDC writes in its ranking.

The fact that the salad has hardly any calories strengthens the counterpart of the German Robert Koch Institute * in its assessment.

6th place: The all-rounder

Chicory is a real all-rounder.

The vegetables contain potassium, folic acid and zinc and also provide vitamins A, B and C. But chicory is not only healthy, its roots can also be processed into plastic and thus be a biological and sustainable alternative to conventional plastic.

5th place: miracle plant or myth?

The legend about the high iron content of spinach lasted for decades.

Various guides and the comic book Popeye reinforced the belief that spinach was a real miracle cure.

In the meantime, scientists have found that spinach is very healthy thanks to vitamins from the B group and vitamin C, but does not contain an excessive amount of iron.

Perhaps a relief for all children who have been told by their parents to eat spinach because of the allegedly high iron content.

4th place: vitamins over vitamins

The beetroot impresses with its high proportion of folic acid, vitamin B1, vitamin B2, vitamin B6, vitamin C and beta-carotene, a precursor of vitamin A. But the beetroot is not only popular because of its healthy ingredients, also its low calorie value ensures that the blood-red vegetables end up in the shopping basket.

3rd place: Undisputedly healthy, arguable in taste

Anyone who consumes Swiss chard provides their body with a lot of vitamin K, vitamin A and vitamin E as well as sodium, magnesium, potassium and iron.

Healthy ingredients that humans have been using since around 400 BC.

Absorb through the vegetables.

However, opinions differ on the taste of the Swiss chard.

2nd place: In Korea national dish

In Europe, Chinese cabbage was grown relatively late.

Cabbage came to us from Asia only in the 19th century.

It has been grown there for centuries.

Due to their high concentration of potassium, calcium and folic acid, the vegetables are very healthy and digestible.

Pickled and fermented, kimchi is a national dish - not in China *, but in Korea.

1st place: The nutrient miracle

Auf den ersten Platz der Übersichtsliste der US-amerikanischen Gesundheitsbehörde CDC hat es die Brunnenkresse geschafft. Ähnlich wie die Gartenkresse findet die Brunnenkresse in Salaten und Suppen ihren Weg auf unsere Teller. Vitamin A und Vitamin C stärken das Immunsystem, Kalium, Magnesium, Kalzium und Eisen versorgen den Körper mit wichtigen Mineralstoffen. Wer 100 Gramm Brunnenkresse am Tag verzehrt, hat 100 Prozent des Nährstoffbedarfs gedeckt. Rekord! *merkur.de ist Teil von IPPEN.MEDIA

Source: merkur

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