What Are The Most Useful Foods?
Author: Maryam Ayres
Time for reading: ~1
minutes
Last Updated:
January 27, 2026
Fruits and vegetables are undoubtedly among the most useful foods. But who ranks first in terms of low-calorie nutrients?
When it comes to healthy eating , most people are aware that they need to choose foods that are rich in nutrients and can meet the needs of the body. But who are they? Researchers at William Peterson University in the United States are helping to answer this question.
In search of the most useful food sources, they analyzed the nutrient content of 47 fruits and vegetables . Among them are already known superfoods, which test their "superfame".
What is the criterion according to which scientists are guided: when food has 10% or more of the body's daily need for 17 nutrients, incl. iron , folic acid, vitamin C , etc., for 100 calories.
What does the analysis establish? Among the most useful foods are watercress , Chinese cabbage, Swiss beets . There are also superfoods that do not meet the established standard. These include raspberries, tangerines, cranberries, garlic , onions and blueberries .
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Although they do not meet the set criteria, these foods are very rich in various nutrients and their amount in the diet should not be reduced.
It is important to know that the basis of a healthy diet is balance.
On the other hand, all types of fruits and vegetables, whether they meet the criteria for superfoods or not, are many times better choices than processed and refined foods or anything with added sugar.