As the new year kicks off with many of us promising to take up healthier eating habits, the battle of the « superfoods » can be overwhelming. To simplify this quest, nutrition experts have concocted what they claim is the healthiest meal imaginable.
After critically assessing over 4,000 health claims and distilling them to a credible 222, these nutrition gurus unveiled the most nutrient-packed ingredients that comprise an exemplary three-course dinner. Dr Paul Berryman, Leatherhead Food Research’s chief, had an epiphany for the ultimate airline meal, which evolved into a broader vision through his research.
The final menu, scientifically formulated, promises a balanced blend of vitamins, proteins, and essential trace elements vital for wellbeing. Curious about the « world’s healthiest » three-course meal?
The first course features a delectable salmon terrine coupled with a zesty mixed leaf salad, dressed in high-quality extra-virgin olive oil.
The salmon is rich in Omega-3 fatty acids, celebrated for enhancing heart and circulatory health, easing arthritic discomfort, and averting skin inflammation. Moreover, olive oil boasts abundant health merits, including a 2018 study that highlighted its polyphenols’ potential in decreasing risks of heart disease, strokes, and breast cancer, reports Surrey Live.
Even gut health aficionado Professor Tim Spector advocates for it, sharing that « I hardly use butter at all, I reach for the olive oil every time. »
Moving on to the main dish….
The centrepiece of the feast, a hearty chicken and lentil casserole accompanied by a medley of mixed vegetables, eschews the typical potatoes or rice in favour of a high-fibre multigrain roll. Chicken is an excellent choice for those aiming to build lean muscle mass, and the lentils pack a punch with pantothenic acid, commonly hailed as a « brain food. »
They are also instrumental in regulating blood sugar levels, courtesy of their low glycemic index that decelerates the release of energy into the bloodstream.
Eagerly anticipating dessert?
The blueprint for the world’s healthiest meal does not skimp on the sweetness. Dr Berryman’s recipe calls for a delectable blancmange crafted from yoghurt, crowned with walnuts, and drizzled with a wholesome, sugar-free caramel sauce.
« Healthy foods do not have to be dull, » remarked Dr Berryman, stressing the importance of taste in selling nutritious fare, « No matter how healthy, if foods do not taste good they will not sell. »
Tucking into yoghurt teeming with active cultures can do wonders for digestive health, and it doesn’t stop there—yoghurt benefits extend to dental care, blood quality, and glucose regulation. Meanwhile, walnuts earn their superfood title through an impressive portfolio of omega-3 fatty acids, antioxidants, and vitamin E.
Renowned for enhancing heart health, these nuts are getting accolades for cognitive benefits too, being linked to improved brain function.
Dr Emma Patel, a brain health maven, elucidated: « Their unique combination of nutrients promotes healthy neural connections, supporting critical thinking and problem-solving abilities. »
But bear in mind, even superfoods come with their caveats, just like everything else under the sun.
Despite being loaded with healthy fats, protein, B vitamins, potassium and selenium, salmon can also be tainted with heavy metals and other environmental pollutants. Consequently, experts recommend indulging in this fish only two or three times a week at most.
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