What are some of the World’s Most Nutritious Plant Foods?

Wood board with whisk, green tea and bamboo.

Health and wellness continue to be an important concern for many individuals. Yet, what is deemed healthy or not is often presented with conflicting information and usually associated with marketing of a new fad diet. At these times, seeking the science behind claims can be a good idea.

Our creative food experts here at PenniBlack regularly seek out the latest science and developments in the food industry, to ensure we continue to bring both nutritious and delicious food to our customers.

Clearly, quality nutrition comes from a well-balanced diet – eating a range of foods to increase your overall nutrition. Yet, mother nature has gifted us with those superfoods which contain exceptional nutritional value. These superfoods can provide those much-needed boosts to our general health and well worth sneaking into your diet.

So, here are some of the most nutritious foods, what makes them healthy and how to get them into your diet.

Chia Seeds

These tiny black seeds have long been known to pack a powerful nutritional punch! Historically, chia seeds were the go-to foods for Mayans and Aztecs. The ancient Mayan word ‘chia’ translates to "strength".

Chia seeds contain many of our essential vitamin and mineral requirements – zinc, manganese, calcium, fat, protein, fibre, phosphorus, magnesium, potassium, vitamin B1, B2 and B3.

You can sprinkle the seeds on salads, soups, and they make a great porridge topping or smoothie ingredient.

Chia seeds on a wooden spoon spilling over.
Almonds in a bowl.

Almonds

In recent years almonds have received increasing amounts of attention. Of all the nuts, studies have shown almonds are by far the most nutrient rich. It is claimed that almonds have been associated with benefiting heart health, diabetes, and healthy weight managements. The nuts are a great source of plant-based protein, fibre, healthy fats, magnesium, and vitamin E … they're also gluten free!

Moreover, almonds are so versatile and can used in a whole host of recipes – for the dairy intolerant, you can even make your own milk alternative using almonds.

Cherimoya

Not a fruit you may have even heard of, cherimoya originated in the valleys of Bolivia, Ecuador, Peru, and Columbia. Known for its distinct creamy texture, it is often referred to as a custard apple and is available in some supermarkets here in the UK.

The taste has been compared to a cross between a pineapple and a banana. Popular uses for this tropical fruit include smoothies, ice creams, and fruit pie fillings.

In terms of nutrients, cherimoya contains large quantities of vitamins, minerals and antioxidants including – vitamin C, vitamin B6 and riboflavin.

Cherimoya fruit still on the tree.
Swiss chard growing.

Swiss Chard

This flavoursome green leafy vegetable is an excellent source of essential vitamins. Earthy in taste, the vegetable is a powerhouse of nutrients – vitamins A, C and K, potassium, iron, magnesium and of course, dietary fibre.

Swiss chard comes in a few varieties and forms part of the beet family. All varieties can be eaten raw, steamed, boiled, or roasted. It is often used within many familiar savoury recipes – frittata, soup, casserole, and it makes a great stir fry ingredient.

It is found widely across UK supermarkets and there are studies suggesting healthful benefits such as reducing blood pressure and enhancing performance.