What is the single most nutritionally complete food?
"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food. We may add some solid foods to an infant's diet in the first year of life to provide more iron and other nutrients, but there is a little bit of everything in human milk."
A balanced diet of survival food will ensure that your body is getting all the protein, carbs, minerals, and vitamins it requires to remain healthy. If you could only select five foods to survive on, potatoes, kale, trail mix, grains, and beans would get you pretty far.
For example, milk is regarded as a complete food. It contains protein, fat, carbohydrates, vitamins, minerals, etc. which are considered essential for sustaining life and maintaining health.
Nutritionally complete foods provide all the carbohydrates, fats, protein, vitamins and minerals your body needs to stay healthy. They are good for busy people who want to eat healthily, but don't always have time to prep meals in advance or eat breakfast before they leave the house.
Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.
Food staples are eaten regularly—even daily—and supply a major proportion of a person's energy and nutritional needs. Cassava, maize, plantains, potatoes, rice, sorghum, soybeans, sweet potatoes, wheat, and yams are some of the leading food crops around the world.
In short, it's biologically impossible to survive on one food. Regardless of whether you opted for a protein-heavy diet and choose steak as your food of choice, or aim to maximize your green veggie intake by consuming spinach for the rest of days, your body would eventually fail you.
Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions. Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.
Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.
Make most of your meal vegetables and fruits – ½ of your plate. Aim for color and variety, and remember that potatoes don't count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar. Go for whole grains – ¼ of your plate.
A Mediterranean diet remains one of the gold standards for living longer and more healthfully. This pattern is characterized by a high intake of fruits and vegetables; whole grains; pulses; healthful fats from nuts, olive oil, and avocado; and herbs and spices. It includes seafood a few times a week.
Lemons: In a 2014 study looking at the most nutrient-dense fruit, lemons came out on top with 17 nutrients. So you can feel good about a squeeze of lemon or lemon zest on your food. Blueberries: Blueberries contain anthocyanins, which are the special pigments that give them their rich color.
