{"id":5162,"date":"2026-02-05T05:58:00","date_gmt":"2026-02-05T05:58:00","guid":{"rendered":"https:\/\/velkeholky.org\/?p=5162"},"modified":"2026-02-03T19:02:27","modified_gmt":"2026-02-03T19:02:27","slug":"100-nejzdravejsich-potravin-a-veprove-sadlo-taky","status":"publish","type":"post","link":"https:\/\/velkeholky.org\/en\/100-nejzdravejsich-potravin-a-veprove-sadlo-taky\/","title":{"rendered":"The 100 healthiest foods \u2013 and lard too!"},"content":{"rendered":"

A scientifically proven ranking that will surprise you!!!<\/strong><\/p>\n\n\n\n

<\/p>\n\n\n\n

You know what really got to me?<\/h2><\/div>\n\n\n\n

When I saw that pork lard<\/strong> \u2013 yes, the exact lard that our grandmothers used to spread on our bread \u2013 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.<\/p>\n\n\n\n

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!<\/em><\/strong><\/p>\n\n\n\n

Why this isn't just another fad<\/h2><\/div>\n\n\n\n

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. <\/p>\n\n\n\n

It's not about what's sexy. It's about nutritional density.<\/strong>!<\/h3><\/div>\n\n\n\n

\u2013 how many good things you get into your body in one bite.<\/p>\n\n\n\n

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\u2026 well, pizza is just pizza. but the nutritional density is simply unmatched.<\/strong> It's like comparing a vitamin bomb to... well, pizza.<\/p>\n\n\n\n

\"Delicious<\/figure>\n\n\n\n

What will you find in the first hundred?<\/h2><\/div>\n\n\n\n

Most food? Plants, plants, plants.<\/strong> Michael Pollan, the famous journalist who has spent his life covering nutrition, would be happy. His motto is: \u201e"Eat food. Don't overeat. Eat mostly plants."\u201c<\/strong> And this is exactly that.<\/p>\n\n\n\n

The second half of the ranking \u2013 things are just getting started there<\/h2><\/div>\n\n\n\n

They close the hundred sweet potatoes<\/strong> \u2013 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<\/strong> \u2013 full of potassium and manganese. And watermelon, pumpkin, jalape\u00f1o peppers\u2026 Oh, even those hot green things! Because of capsaicin, which has anti-inflammatory effects.<\/p>\n\n\n\n

And now watch out \u2013 Carp in 81st place!<\/strong> 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 \u2013 salmon, trout, mackerel \u2013 with green beans, pomegranate (it's a hit!), leeks, grapefruits\u2026<\/p>\n\n\n\n

<\/h3>\n\n\n\n

The first fifty \u2013 green and the sea reign here<\/h2><\/div>\n\n\n\n

Spinach, parsley, Chinese cabbage, kale, basil, onion. <\/strong>All full of chlorophyll and folic acid. And in between? Herring \u2013 number 43, full of omega-3. Cod. Clams \u2013 they\u2019re packed with protein. Pike from our river!<\/p>\n\n\n\n

And you know what's cool? Frozen spinach is on it. better than fresh!<\/strong> 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.<\/p>\n\n\n\n

Twenty-third place belongs to dandelion leaves.<\/strong> Yes, those lawn weeds. They're full of vitamins A, C, and calcium. And in thirteenth place? Watercress \u2013 a water herb that's protected in our country. It contains iron, potassium, iodine, and vitamins A, C, D, and E. Bomb!<\/p>\n\n\n\n

The top ten \u2013 sit down here!<\/h2><\/div>\n\n\n\n

The top ten is rounded off by snapper<\/strong> \u2013 a marine fish full of nutrients (but be careful, it can sometimes contain toxins, so be careful). The ninth is beetroot<\/strong> \u2013 yes, those leaves that we usually throw away! Full of vitamin K and B vitamins.<\/p>\n\n\n\n

\"bakery,<\/figure>\n\n\n\n

And now the main surprise: PORK FAT IN EIGHTH PLACE!<\/h3><\/div>\n\n\n\n

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<\/strong>. And it's full of B vitamins and minerals. It's a healthier fat, girls! The BBC says so clearly.<\/p>\n\n\n\n

Seventh place: Chard<\/em><\/strong> \u2013 the leafy vegetable that was the most popular in Europe 300 years ago. Full of antioxidants and betalains (plant pigments with antioxidant effects).<\/p>\n\n\n\n

Sixth place: Pumpkin seeds<\/em><\/strong> \u2013 iron and manganese reside in them like in a bank.<\/p>\n\n\n\n

Fifth place: Chia seeds<\/em><\/strong> \u2013 fiber, protein, omega-3. It will fill you up and improve digestion.<\/p>\n\n\n\n

Fourth place: Plaice<\/em><\/strong> \u2013 fish that is mostly mercury-free (that's rare!) and is loaded with vitamin B1<\/p>\n\n\n\n

The final three \u2013 this is where it all comes down to!<\/h3><\/div>\n\n\n\n

Third place: Sea bass<\/em><\/strong> \u2013 fish from the deep waters of the Atlantic. Lots of protein, low in saturated fat. The perfect combination.<\/p>\n\n\n\n

Second place: Cherimoya<\/em><\/strong> \u2013 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.<\/p>\n\n\n\n

And the absolute winner? ALMONDS!<\/h2><\/div>\n\n\n\n

Yes, they contain a lot of fat. But it's the good fat<\/strong> \u2013 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.<\/p>\n\n\n\n

\"almonds,<\/figure>\n\n\n\n

What to take home from this?<\/h2><\/div>\n\n\n\n

This hundred is not a strict diet. It is inspiration.<\/strong> The intersection of all these foods? It's reminiscent of the Mediterranean diet \u2013 fish, vegetables, fruit, nuts. Nothing fancy, nothing crazy.<\/p>\n\n\n\n

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: \u201e"Eat food. Don't overeat. Eat mostly plants."\u201c<\/em><\/strong><\/p>\n\n\n\n

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

So \u2013 do you want it too?<\/h2><\/div>\n\n\n\n

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.<\/p>\n\n\n\n

It's not about perfection. It's about to know what is good<\/a>.<\/strong> And feel like indulging in it. Because we deserve it, right?<\/p>\n\n\n\n

\"Colorful<\/figure>\n\n\n\n

Complete ranking of the 100 healthiest foods<\/h2>\n\n\n\n
    \n
  1. Almond<\/li>\n\n\n\n
  2. Cherimoya<\/li>\n\n\n\n
  3. Sea bass<\/li>\n\n\n\n
  4. Plaice<\/li>\n\n\n\n
  5. Chia seeds<\/li>\n\n\n\n
  6. Pumpkin seeds<\/li>\n\n\n\n
  7. Chard<\/li>\n\n\n\n
  8. Pork lard<\/li>\n\n\n\n
  9. Red beetroot<\/li>\n\n\n\n
  10. Snapper<\/li>\n\n\n\n
  11. Dried parsley<\/li>\n\n\n\n
  12. Dried celery flakes<\/li>\n\n\n\n
  13. River cress (Poto\u010dnice medica)<\/li>\n\n\n\n
  14. Mandarins<\/li>\n\n\n\n
  15. Pea<\/li>\n\n\n\n
  16. Pike<\/li>\n\n\n\n
  17. Cod<\/li>\n\n\n\n
  18. Spring onion<\/li>\n\n\n\n
  19. Red cabbage<\/li>\n\n\n\n
  20. Cod<\/li>\n\n\n\n
  21. Scallop<\/li>\n\n\n\n
  22. Pink grapefruit<\/li>\n\n\n\n
  23. Dandelion (leaf)<\/li>\n\n\n\n
  24. Frozen spinach<\/li>\n<\/ol>\n\n\n\n
    \"A<\/figure>\n\n\n\n

    \u2022 26. Basil \u2022 27. Kale leaves \u2022 28. Clams \u2022 29. Chili peppers \u2022 30. Rapini<\/p>\n\n\n\n

    31. Kale \u2022 32. Haddock \u2022 33. Cod \u2022 34. Mustard leaves \u2022 35. Romaine lettuce \u2022 36. Coriander \u2022 37. White fish in general \u2022 38. Roe \u2022 39. Apricots \u2022 40. Watercress<\/p>\n\n\n\n

    41. Chinese cabbage \u2022 42. European sea bass \u2022 43. Herring \u2022 44. Parsley \u2022 45. Fresh spinach \u2022 46. Walnuts \u2022 47. Fresh cherries \u2022 48. Lettuce \u2022 49. Chinese cowpea \u2022 50. Pea pods<\/p>\n\n\n\n

    51. Plantain \u2022 52. Navy beans \u2022 53. Summer squash \u2022 54. Sour salmon \u2022 55. Bluefin tuna \u2022 56. Albacore \u2022 57. Moon beans \u2022 58. Taro stems and young leaves \u2022 59. Lettuce \u2022 60. Green tomatoes<\/p>\n\n\n\n

    61. Red tomatoes \u2022 62. Bell peppers \u2022 63. Chives \u2022 64. Arugula \u2022 65. Sockeye salmon \u2022 66. Mackerel \u2022 67. Grapefruit \u2022 68. Yellow kiwi \u2022 69. Green kiwi \u2022 70. Cayenne pepper<\/p>\n\n\n\n

    71. Leek \u2022 72. Red leaf lettuce \u2022 73. Green beans \u2022 74. Perch \u2022 75. Rainbow trout \u2022 76. Sour cherries \u2022 77. Pink salmon \u2022 78. Gooseberry \u2022 79. Kumquat \u2022 80. Pumpkin<\/p>\n\n\n\n

    81. Carp \u2022 82. Orange \u2022 83. Redcurrant \u2022 84. Pomegranate \u2022 85. Rhubarb \u2022 86. Jalape\u00f1o peppers \u2022 87. Winter squash \u2022 88. Carrot \u2022 89. Coastal squid \u2022 90. Prune<\/p>\n\n\n\n

    91. Cantaloupe \u2022 92. Water chestnut \u2022 93. Cauliflower \u2022 94. Broccoli \u2022 95. Brussels sprouts \u2022 96. Greater butternut squash \u2022 97. Pumpkin \u2022 98. Ginger \u2022 99. Figs \u2022 100. Sweet potatoes<\/p>\n\n\n\n

    \u2500\u2500\u2500<\/p>\n\n\n\n

    Resources: <\/strong>BBC.com, Uncovering the Nutritional Landscape of Food (Kim et al., 2015)<\/a> , Encyclopedia of Food and Health, U.S. Agricultural Research Service<\/p>\n\n\n\n

    \n
    Bone Broth: The Elixir of Youth for Skin, Hair, and Joints<\/a><\/blockquote>