What's the number one healthiest food? Debunking the 'Superfood' Myth

December 7, 2025 •

4 min read

According to nutrition experts and extensive research, no single food can provide all the nutrients a human body needs for optimal health. This article explores why the concept of a single 'number one healthiest food' is misleading and guides you toward a truly nutritious diet based on science and whole foods.

Quick Summary

The idea of a single ultimate superfood is a myth. For optimal health, a varied and balanced diet of nutrient-dense whole foods like leafy greens, wild fish, and fruits is crucial, not just one food.

Key Points

No Single Best Food: There is no one food that can provide all the nutrients your body needs, making the 'number one healthiest food' a myth.
Embrace Nutrient Density: Focus on eating foods that are high in nutrients relative to their calorie count, such as leafy greens and organ meats.
Diversity is Key: A varied diet that includes different types of fruits, vegetables, proteins, and healthy fats is crucial for obtaining a full spectrum of vitamins and minerals.
Prioritize Whole Foods: Whole foods like fruits, vegetables, and lean proteins offer more nutritional benefits than processed foods.
Context Matters: A food's health impact depends on its preparation and how it fits into your overall dietary pattern; for example, baked potatoes are healthier than french fries.

The Flawed Concept of a Single 'Best Food'

For years, marketing and media have promoted the idea of a single miracle 'superfood' capable of solving all dietary problems. From exotic berries to specific grains, the hunt for the ultimate health food is a common but misguided pursuit. Nutritional science shows that the body requires a diverse array of vitamins, minerals, antioxidants, and phytonutrients that cannot be supplied by one source alone. Instead of fixating on a singular item, focusing on the overall quality and variety of your diet is the key to genuine health.

What is Nutrient Density?

A far more useful concept than 'superfood' is 'nutrient density'. This refers to the concentration of nutrients per calorie within a food. In essence, a food with high nutrient density provides more vitamins, minerals, and other beneficial compounds relative to its calorie count. For example, the Aggregate Nutrient Density Index (ANDI) ranks foods on a scale of 1 to 1000 based on their nutrient content per calorie. The highest scores go to specific leafy green vegetables, but many other foods rank highly for their unique nutritional profiles.

Leading the Pack: The Most Nutrient-Dense Foods

While no single food is the undisputed 'number one,' several categories consistently rank at the top for nutrient density and health benefits. A truly healthy diet incorporates a variety of these foods regularly.

The All-Powerful Leafy Greens

Dark, leafy greens are the undisputed champions of nutrient density, often topping indices like the ANDI score. They are packed with vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium.

Kale: Often cited as a nutritional powerhouse, a single cup of raw kale can provide a substantial portion of your daily vitamins A, K, and C, and is rich in antioxidants.
Spinach: This versatile green is rich in iron, manganese, folate, and antioxidants such as lutein and zeaxanthin, which benefit eye health.
Watercress: Frequently scoring a perfect 1000 on the ANDI scale, watercress is loaded with vitamins A and C and supports immune function.

Omega-3 Rich Fish

Oily fish like salmon and sardines are vital for heart and brain health due to their high content of omega-3 fatty acids, EPA and DHA. These fats are crucial for cellular function and have potent anti-inflammatory properties. The US Federal Dietary Guidelines recommend consuming at least two servings of fish per week to reduce heart disease risk.

Colorful Berries and Fruits

Berries, especially blueberries, are renowned for their high antioxidant content. Anthocyanins, the pigments that give blueberries their deep color, protect the body from free radicals and support brain function. Other fruits like avocados provide healthy monounsaturated fats and potassium, while citrus fruits offer abundant vitamin C.

Eggs: A Complete Protein Source

Once demonized for their cholesterol content, whole eggs are now celebrated as a nutritionally complete food. A single egg offers six grams of high-quality protein and a wide array of vitamins and minerals, including choline, which is vital for brain function. Many studies now suggest that dietary cholesterol from eggs does not significantly impact blood cholesterol levels in most people.

Under-recognized Nutrient Powerhouses

While less common in modern diets, certain foods are exceptionally nutrient-dense:

Organ Meats: Liver, heart, and kidneys are some of the most concentrated sources of vitamins and minerals, including iron, B vitamins, and vitamin A.
Oysters and Shellfish: Oysters are incredibly low in calories but are packed with zinc, vitamin B12, and selenium.
Legumes: Lentils and beans are rich in plant-based protein, fiber, and important minerals, and can help with weight management due to their satiating properties.

Understanding the Potato Controversy

The potato's reputation is often debated in health circles, mainly due to its high glycemic index (GI) when prepared in certain ways. It is often associated with unhealthy processed versions like fries and chips. However, the potato itself is a nutrient-dense vegetable rich in potassium, vitamin C, and fiber, especially with the skin on. Preparation is key; a baked or boiled potato with minimal toppings is far healthier than a fried one. Furthermore, colored potato varieties like purple potatoes have lower GI and higher antioxidant content.

Comparison Table: Nutrient Powerhouses


Food Item	Key Nutrients	Primary Health Benefits	Nutrient Density (Relative)
Kale	Vit A, C, K, Iron, Calcium	Antioxidant protection, bone health, detoxification	Very High
Wild Salmon	Omega-3s (EPA/DHA), Vit D, Protein	Heart and brain health, reduced inflammation	High
Blueberries	Antioxidants (Anthocyanins), Fiber, Vit C	Cellular protection, cognitive function	High
Eggs	Protein, Choline, Vit B12, Antioxidants	Brain health, muscle synthesis, eye health	High
Liver	Iron, Vit A, B12, Folate	Blood formation, vision, energy production	Extremely High

Conclusion

Ultimately, the quest for the single 'number one healthiest food' is an oversimplification of complex nutritional science. Optimal health is not achieved through one perfect food but through a balanced, varied diet rich in nutrient-dense whole foods. Incorporating a variety of leafy greens, oily fish, colorful fruits, and high-quality proteins ensures you receive the broad spectrum of nutrients your body needs. The key takeaway is to focus on a wholesome eating pattern rather than seeking a magical, one-stop-shop solution for health. For evidence-based nutritional guidelines, consider consulting reputable organizations like the World Health Organization (WHO), who provide comprehensive advice on healthy eating patterns.

Frequently Asked Questions

Kale is one of the most nutrient-dense foods, earning a top score on metrics like the ANDI index. However, it's not the single healthiest food. Its high concentration of vitamins and antioxidants makes it exceptionally healthy, but a balanced diet requires more than just kale.

Wild salmon is generally considered healthier due to its diet, which can lead to a higher concentration of omega-3 fatty acids compared to farmed salmon. It also tends to have fewer contaminants.

Yes, for most people, eggs are a very healthy food. The cholesterol in eggs has been shown not to significantly impact blood cholesterol levels in the majority of the population. They are a great source of protein and essential nutrients like choline.

No, potatoes are not inherently unhealthy. They are rich in potassium, vitamin C, and fiber. The issue lies more with preparation, as frying them or loading them with unhealthy toppings makes them less nutritious. Baked or boiled potatoes can be a healthy part of your diet.

Antioxidants from foods like blueberries are very important. They protect the body from free radical damage, which is a factor in aging and chronic diseases like cancer and heart disease. Blueberries are a highly concentrated source of these protective compounds.

Organ meats like liver are among the most nutrient-dense foods available, packed with essential vitamins and minerals like iron and B12. They can be a highly beneficial addition to a healthy diet, particularly for those needing to boost their intake of these specific nutrients.

While moderation is key for almost all foods, those that are heavily processed, high in trans-fats, and loaded with excessive sugar and sodium offer little nutritional value and are generally considered unhealthy in any significant quantity. These include things like industrially-produced trans-fats found in many pre-packaged snacks.