There have never been so many different foods to choose from. It can sometimes be difficult to know what nutrients to prioritise from one day to the next – should you focus more on protein, or fibre or vitamin C?
To make it easier, researchers have analysed more than 1,000 raw foods and ranked those that provide the best balance of daily nutritional requirements.
Here are seven of them – along with evidence as to why they should be included in your next shopping list.
Almonds
This nut is rich in monounsaturated fatty acids and vitamin E. Regular consumption has been found to possibly help with diabetes and to boost cardiovascular health by reducing "bad" cholesterol and boosting "good" cholesterol.
In one study, scientists asked 77 adults to eat 320 calories of almonds or crackers every day for 12 weeks. The participants all had risk factors for chronic diseases, like heart disease of type 2 diabetes – such as high blood pressure. After the 12 weeks, those who ate the almonds had lower levels of "bad" cholesterol, better gut health and less inflammation.
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