No single food can offer all the nutrition, health benefits, and energy we need to nourish ourselves.
The 2015–2020 US Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups.” But there are clearly a few foods that can be singled out as the "healthiest", so I decided to do my own research.
The first thing I discovered was the term "superfood". According to the Merriam-Webster dictionary, a superfood is defined as "a food that is rich in compounds (such as vitamins, minerals, antioxidants, fiber, or fatty acids) considered beneficial to a person's health".
Scientifically speaking, though, there is no official medical definition or set of criteria supported by academic research for determining what is or is not a superfood, other than to say they are nutritionally dense and thus good for one's health. According to the American Heart Association (and other sources), the term superfood has been popularized by the media and "is more of a marketing term for foods that have health benefits". Interestingly, the term superfood first appeared in the early part of the 20th Century as a strategy to market bananas! To further reinforce the marketing aspect, some websites re-issue new lists of top superfoods annually (or seasonally), adding trendy superfoods popular for that year.
Initially I used only sources that are backed by science, and authored by panels of doctors and/or nutritionists. However, even when removing all filters and including healthiest foods and superfoods and blogs, a very clear pattern emerged across the board.
Often the websites list healthy foods only by category, such as "berries".
But when specific foods are called out, I list the most frequently mentioned ones in the second column.
| Group 1: At the top of all lists | ||
| Category | Food | Notes |
| Berries | Blueberries | Blueberries are at the top of every berry list, and often the only one listed. Berries are high in fiber, naturally sweet, and their rich colors mean they are high in antioxidants. Other berries mentioned include raspberries, blackberries, strawberries, acai, goji and cranberries. |
| Dark leafy greens | Kale, Spinach | Kale and spinach are low caloric foods that deliver many nutrients such as vitamin A, C and K, as well as iron, fiber, folate, magnesium, calcium, potassium and antioxidants. While kale has more protein than spinach, spinach is slightly higher in fiber. |
| Beans | Lentils, Garbanzo, Soybeans | Beans are a rich source of fiber and B vitamins. They are also a great replacement for meat as a source of vegetarian protein. Beans have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria. |
| Nuts | Almonds, Walnuts, Brazil Nuts | Nuts are filling, and contain protein and good fats (mono- and poly-unsaturated fats and omega-3 fatty acids). Almonds are high in minerals, walnuts pack omega-3 fatty acids, almonds and Brazil nuts have high amounts of magnesium, calcium and vitamin E. |
| Cruciferous vegetables | Broccoli | Whenever specific cruciferous vegetables are listed, it is always broccoli. I saw one mention of cauliflower and cabbage. Broccoli is a good source of fiber, protein, iron, potassium, calcium, selenium, magnesium as well as vitamins A, C, E, K and a good array of B vitamins. |
| Whole grains | Oats, quinoa | There are many benefits to eating whole grains. Grains are high in fiber, help you feel full, and are linked to a lower risk of heart disease, diabetes and certain cancers. |
| Group 2: At the top of most lists | ||
| Food | Notes | |
| Avocados | Avocados have up to 20 vitamins and minerals. They are low in sugar and high in fiber. Yes, they are high in calories and fat, but it's the good monounsaturated fat! | |
| Flaxseed, Chia Seeds | Flaxseeds and chia seeds are rich in fiber, protein and omega-3 fatty acids, and have antioxidant properties. | |
| Apples | Apples are rich in soluble fiber, vitamins and minerals, and provide antioxidants. But eat them with the peel on, since that's the healthiest part! | |
| Garlic, Turmeric | Garlic is a nutrient-rich food used for its medicinal benefits for centuries! Turmeric's active compound is curcumin, which has potent antioxidant and anti-inflammatory effects. | |
| Sweet Potatoes | Sweet potatoes are the top vegetable for vitamin A consumption. They also contain high levels of vitamin C and B6, as well as fiber and lots of potassium. | |
| Lemons | One lemon has about 100% of the daily recommended vitamin C, plus calcium, potassium and fiber, and is an anti-inflammatory, cleanses bad toxins and helps your immune system. | |
| Dark Chocolate | Dark chocolate (at least 70% cacao) is rich in antioxidants and packed with nutrients. But it's still chocolate, high in calories and saturated fat, so don't go too crazy! | |
| Yogurt | Yogurt is full of nutrients, protein, and probiotics. Stick to plain yogurt, and add some berries to sweeten! And yes, there are plant-based yogurts with all the same goodness 😋. | |
| Green Tea | Green tea is rich in antioxidants, has anti-inflammatory effects, and various other health benefits. | |
| Salmon | Salmon is packed with healthy fats, protein, B vitamins, potassium, and is a good source of omega-3. If you're not a fish eater, you can still get plenty of omega-3 from plants. | |
MANKAI has significant potential to be the next superfood!
Mankai is a high-protein form of the aquatic plant duckweed, and is the world's tiniest vegetable, measuring less than 1⁄64 of an inch (0.5mm). It has a neutral, mild, non-overpowering taste. This plant grows on water mostly in the South East Asia region, where it's been consumed for hundreds of years as a staple food. There is so much of it in the wild, that the ducks and birds have had free reign over this nutritious plant, hence the name "duckweed".
Mankai is one of the few plant sources that contain complete protein, with all nine essential amino acids. It is also very rich in polyphenols, dietary fibers, minerals including iron, magnesium and zinc, vitamins A, E, B complex and B12 (which is rarely produced by plants), antioxidants and omega 3 fatty acids. Not only that, Mankai has the ability to control blood sugar levels after carbohydrate consumption.
I suspect we're going to be hearing a lot more about Mankai!
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