The 100 healthiest foods – and lard too!

A scientifically proven ranking that will surprise you!!!

When I saw that pork lard – yes, the exact lard that our grandmothers used to spread on our bread – is among the ten healthiest foods in the world! And you know what? It's not just a grandmother's tale, but the result of serious scientific work.

Korean scientists took a thousand different foods and systematically looked at them. No bullshit, just hard data: vitamins, minerals, antioxidants, how they complement each other. And the BBC made a list of the top 100. That's exactly the list I want to show you - because I just want this too!

You know how it goes. Today it's detox, tomorrow it's keto, the day after tomorrow it's something with quinoa. And us? We're going around in circles and not knowing what to believe. But this study is different.

– how many good things you get into your body in one bite.

Think of it this way: broccoli and salmon versus pizza with extra cheese. Both will fill you up, yes. But while the broccoli (be careful not to overcook it!) is loaded with antioxidants and the salmon packs in those precious omega-3 fatty acids, pizza… well, pizza is just pizza. but the nutritional density is simply unmatched. It's like comparing a vitamin bomb to... well, pizza.

Most food? Plants, plants, plants. Michael Pollan, the famous journalist who has spent his life covering nutrition, would be happy. His motto is: „"Eat food. Don't overeat. Eat mostly plants."“ And this is exactly that.

They close the hundred sweet potatoes – those sweet potatoes, which are loaded with beta-carotene (that's provitamin A, the one that's good for your eyes and immunity). Then we have figs – full of potassium and manganese. And watermelon, pumpkin, jalapeño peppers… Oh, even those hot green things! Because of capsaicin, which has anti-inflammatory effects.

And now watch out – Carp in 81st place! Ours, which we have for Christmas. Eighteen percent protein, low fat, no sugar. The BBC highlights it as a great choice. The higher you go, the more fish alternates – salmon, trout, mackerel – with green beans, pomegranate (it's a hit!), leeks, grapefruits…

Spinach, parsley, Chinese cabbage, kale, basil, onion. All full of chlorophyll and folic acid. And in between? Herring – number 43, full of omega-3. Cod. Clams – they’re packed with protein. Pike from our river!

And you know what's cool? Frozen spinach is on it. better than fresh! Why? Because when the fresh one sits at room temperature, the nutrients escape. The freezer stops them. So the box in the freezer? Good choice.

Twenty-third place belongs to dandelion leaves. Yes, those lawn weeds. They're full of vitamins A, C, and calcium. And in thirteenth place? Watercress – a water herb that's protected in our country. It contains iron, potassium, iodine, and vitamins A, C, D, and E. Bomb!

The top ten is rounded off by snapper – a marine fish full of nutrients (but be careful, it can sometimes contain toxins, so be careful). The ninth is beetroot – yes, those leaves that we usually throw away! Full of vitamin K and B vitamins.

I know, I know. We've been told our whole lives that fat is the enemy. But here's the catch: lard has less saturated fat than beef or lamb. And it's full of B vitamins and minerals. It's a healthier fat, girls! The BBC says so clearly.

Seventh place: Chard – the leafy vegetable that was the most popular in Europe 300 years ago. Full of antioxidants and betalains (plant pigments with antioxidant effects).

Sixth place: Pumpkin seeds – iron and manganese reside in them like in a bank.

Fifth place: Chia seeds – fiber, protein, omega-3. It will fill you up and improve digestion.

Fourth place: Plaice – fish that is mostly mercury-free (that's rare!) and is loaded with vitamin B1

Third place: Sea bass – fish from the deep waters of the Atlantic. Lots of protein, low in saturated fat. The perfect combination.

Second place: Cherimoya – a South American fruit that you can grow at home! Lots of sugar, yes, but also vitamins A, C, B1, B2 and potassium. And it can be found in larger markets.

Yes, they contain a lot of fat. But it's the good fat – monounsaturated fatty acids, which are healthy for the heart and blood vessels. Plus vitamin E, B vitamins, iron, calcium, magnesium, zinc. They can also help with diabetes. It's the complete package.

This hundred is not a strict diet. It is inspiration. The intersection of all these foods? It's reminiscent of the Mediterranean diet – fish, vegetables, fruit, nuts. Nothing fancy, nothing crazy.

And even though almonds are the healthiest, that doesn't mean you should eat a kilo a day. Everything in moderation. The key is this phrase from Michael Pollan: „"Eat food. Don't overeat. Eat mostly plants."“

And one more thing: Get moving! The best diet in the world won't help you much if you sit all day.

Look, I know it's not easy. We have families, jobs, worries. But imagine starting small. You have a few almonds for breakfast instead of a cookie. You add some spinach to your salad. You buy cherimoya at the market because you're just interested.

It's not about perfection. It's about to know what is good. And feel like indulging in it. Because we deserve it, right?

Complete ranking of the 100 healthiest foods

1. Almond
2. Cherimoya
3. Sea bass
4. Plaice
5. Chia seeds
6. Pumpkin seeds
7. Chard
8. Pork lard
9. Red beetroot
10. Snapper
11. Dried parsley
12. Dried celery flakes
13. River cress (Potočnice medica)
14. Mandarins
15. Pea
16. Pike
17. Cod
18. Spring onion
19. Red cabbage
20. Cod
21. Scallop
22. Pink grapefruit
23. Dandelion (leaf)
24. Frozen spinach

• 26. Basil • 27. Kale leaves • 28. Clams • 29. Chili peppers • 30. Rapini

31. Kale • 32. Haddock • 33. Cod • 34. Mustard leaves • 35. Romaine lettuce • 36. Coriander • 37. White fish in general • 38. Roe • 39. Apricots • 40. Watercress

41. Chinese cabbage • 42. European sea bass • 43. Herring • 44. Parsley • 45. Fresh spinach • 46. Walnuts • 47. Fresh cherries • 48. Lettuce • 49. Chinese cowpea • 50. Pea pods

51. Plantain • 52. Navy beans • 53. Summer squash • 54. Sour salmon • 55. Bluefin tuna • 56. Albacore • 57. Moon beans • 58. Taro stems and young leaves • 59. Lettuce • 60. Green tomatoes

61. Red tomatoes • 62. Bell peppers • 63. Chives • 64. Arugula • 65. Sockeye salmon • 66. Mackerel • 67. Grapefruit • 68. Yellow kiwi • 69. Green kiwi • 70. Cayenne pepper

71. Leek • 72. Red leaf lettuce • 73. Green beans • 74. Perch • 75. Rainbow trout • 76. Sour cherries • 77. Pink salmon • 78. Gooseberry • 79. Kumquat • 80. Pumpkin

81. Carp • 82. Orange • 83. Redcurrant • 84. Pomegranate • 85. Rhubarb • 86. Jalapeño peppers • 87. Winter squash • 88. Carrot • 89. Coastal squid • 90. Prune

91. Cantaloupe • 92. Water chestnut • 93. Cauliflower • 94. Broccoli • 95. Brussels sprouts • 96. Greater butternut squash • 97. Pumpkin • 98. Ginger • 99. Figs • 100. Sweet potatoes

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Resources: BBC.com, Uncovering the Nutritional Landscape of Food (Kim et al., 2015) , Encyclopedia of Food and Health, U.S. Agricultural Research Service

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